Weight Loss Goals: 20 Common Reasons Why You’re Not Losing Weight

Health & Fitness ,

Weight Loss Goals: 20 Common Reasons Why You’re Not Losing Weight

There are many ways which you can use to spark and accelerate weight loss goals. From supplements to workout programs, the weight loss industry is filled with lots of products. All of them are designed to increase your overall metabolic rate, reduce your appetite, and cause an increased rate of thermogenesis. However, there are some people who can’t seem to lose weight. This article outlines some of the possible causes of this.

What Is Weight Loss

Weight loss is an intentional or unintentional loss of extra pounds. If you are not unwell, losing weight is a process that requires so much dedication, patience, and perseverance. It takes weeks and lots of lifestyle changes in order to achieve your weight loss goals.

20 Reasons Why You Are Not Losing Weight

Weight loss isn’t easy. This is a process that sometimes causes the body to fight back. Although you may be able to lose a significant amount of weight at the start, the body can quickly hit the plateau phase and you may end up not losing weight anymore. So, what are some of the reasons as to why you can’t lose weight? Well, outlined below are some of the common reasons.

You’re Consuming Inadequate Protein

One of the most important nutrients which your diet should have is protein. This nutrient is a weight loss accelerator which also helps to enhance the development of lean muscles. Research shows that overweight people who consume too much protein compared to carbs end up losing a significant amount of weight. So, if you are wondering and asking yourself questions such as “why am I not losing weight?”, then you probably need to check the amount of protein that you are consuming.

If you are keen about losing weight, then the number of calories you consume should consist of almost 30 percent protein. High protein content is known to be an effective appetite controller as it helps to regulate the production of hunger hormones like ghrelin. To make your protein intake more effective, make sure that your breakfast consists of high protein content. Research studies show that those people who consume breakfast meals that have high protein content have reduced food cravings throughout the day.

Besides all those, protein is a metabolism booster that prevents any weight loss slowdown. It increases the metabolism of fat and also helps to reduce the chances of the body regaining lost weight. Ensure that you consume proteins from healthy sources only. Take nuts, eggs, oats, milk, and lean beef among others.

You Aren’t Tracking Your Food Intake

If you want to lose weight, you have to be aware of what you are eating. Generally, most people have no nutrition clue of what they are ingesting. Multiple studies indicate that those people who track their diets usually end up experiencing significant weight loss. It’s been established that people who take food photographs and have food diaries end up losing more weight compared to those who don’t. So, if you are not losing weight, you should try to consistently photography your meals and also have a food diary.

You are Doing Weight Lifting

Weight Lifting

While it’s possible to lose weight by changing your diet, you may not get significant results. One thing that you have to understand is that a good diet and workout plan should be used alongside each other if you want to lose weight.

Workout by lifting weights which enhance fat burning and preserve lean mass. Weight lifting can also help to reduce the possibility of a metabolic slowdown. It ensures that the body is well-toned and more muscular.

Your Diet Lacks Whole Foods

The quantity and quality of food that you eat completely matters. Consuming whole foods will improve your general wellbeing as well as moderate your appetite. They are healthier and more fulfilling compared to their processed counterparts. The best sources of whole foods include; avocados, whole eggs, nuts, fatty fish, full-fat yogurt, chia seeds among others.

Note: The processed foods which contain the “healthy foods” label, are not healthy. Fully stick to single-ingredient whole foods.

You Are Consuming Too Many Calories

There is a direct relationship between the numbers of calories you consume with weight loss. You are probably not losing weight because you are just eating excess calories. If you are not tracking the amount of calorie intake, there are high chances that you are underestimating your daily consumption by a huge amount.

Some of the resources that you use to track your calorie intake include:

  • Calorie counters: Note that calorie counter applications can help track your daily calorie as well as nutrient intake.
  • Calorie calculator: It can help you figure out the number of calories that you need to eat.

You Love Binge Eating

Binge eating is one of the factors that lead to weight gain. If you love to binge eat (it doesn’t matter if the food is healthy), you won’t lose any weight. It normally involves the consumption of large amounts of food, usually in excess. As long as you are binge eating, it’s impossible to lose weight even if you are eating healthy foods such as cheese, nut butter, nuts etc. Remember the number of calories still matter.

You Love Sugar-Filled Beverages

If you want to fatten or maintain your weight then drink lots of sugar-filled beverages. Drinks which are loaded with sugar cannot spark weight loss and instead lead to weight gain. Even fruit juices which contain high sugar content are problematic. Although they are healthy, they shouldn’t be taken in large amounts. If you must drink fruit juice, then you shouldn’t exceed one glass.

Your Diet is Rich in Carbs

If you want to lose weight or suffer from metabolic issues such as pre-diabetes and type 2 diabetes, then your diet should consist of low-carb meals. Research shows that those people who consume foods which have low amounts of carbs usually end up losing weight quickly. Additionally, this kind of diet is important in regulating the amount of blood sugar, the “good cholesterol, as well as triglycerides.

Low Water Intake

There is no way you can lose weight if you are not drinking adequate amount of water. This is one of the necessary elements for losing weight loss naturally and safely. A 12-week study which was done on a group of obese people showed that overweight people who drank about half a liter of water half an hour before meals ended up losing more than 40 percent of their weight. On the other hand, those who didn’t drink any water didn’t experience any changes.

Besides that, water also helps to enhance the number of calories which the body burns. Consuming water helps to increase the metabolism of calories by almost 30 percent over a stretch of one to two hours.

You are Mindlessly Eating

One of the most powerful weight loss tools in the world is a technique that is known as mindful eating. This usually involves slow eating without any kind of distraction. You are required to enjoy and savor every bite. During this process, you have to listen to the brain signals so as to tell if your body has had enough food content. Mindful eating also helps to reduce the chances of binge eating. If you want to eat mindfully:

  • Avoid all the distractions. Put your phone away.
  • Your table should consist of the food plate only.
  • Take slow bites and thoroughly chew your food.
  • Always try to analyze the food color, texture, flavor, and smell.
  • If you start feeling full, stop eating and drink water.

You Love Junk Foods

Weight loss goals - meal

There are foodies who describe themselves as junkies i.e. they have a junk food addiction. This type of addiction resembles drug addiction and it’s very difficult to stop. You can’t lose weight if you are a junk food addict. However, you can overcome it by reducing your normal intake. Try to replace junk foods with healthy whole meals which include fruits and vegetables. If you just can’t stop, try to seek professional help.

You Are Just Focused on Dieting

Dieting is good but only suitable for a short term. There is no effective dieting program that is applicable for a long term. Furthermore, most people who are on diets may end up gaining extra weight once they stop.

So, instead of using the dieting approach to lose weight, you need to implement techniques that are effective for long term. For instance, you should make it your goal to be a fitter, healthier, and happier person. Your primary focus should be to fully nourish your body and not deprive it. As a result, you will end up experiencing natural weight loss.

You Have Unrealistic Expectations


You can’t lose a significant amount of weight in just a few days. This process is usually slow and may take several weeks. You may not be losing weight because of your unrealistic goals. However, you need to exercise patience if you want to attain your goals.

Note: You will lose a significant amount of weight during the initial stages but the progress usually slows down as time goes by, so you need to be consistent.

Do not set unrealistic weight loss goals because you are on a diet and exercising. Not everyone has that body of a bodybuilder or a fitness model. So, what you see in magazines and Social Media shouldn’t fool you. Your journey is personal and you have to be committed to it.

You Have Been Starving Your Body

If you have been starving your body, you will simply lose weight during the first few weeks and then hit a plateaus phase. To counter this, increase your daily calorie intake slightly. Try to lift weights more often and get enough sleep.

You Have a Mental Health Problem

There are some diseases which make weight loss difficult. Some of them include sleep apnea, hypothyroidism, and polycystic ovarian syndrome. Additionally, certain drugs have the ability to prevent weight loss and some may even result in weight gain. In case you think that all these apply to your case, then you need to consult with your doctor about other weight loss alternatives.

You Are an Alcoholic


If you are an alcoholic, you need to make lifestyle changes if you wish to lose weight.  Alcoholic drinks including wine and beer contain high amounts of calories which promote rapid weight gain. You should be aware that a gram of alcohol contains around 7 calories, which is significantly high. In case you want to drink alcoholic beverages, then you should only take spirits because they contain zero amounts of calories.

You Eat Frequently

There is a common misconception that if you want to lose weight, then you have to eat frequently but in smaller portions. However, this isn’t true. As a matter of fact, you may end up gaining more weight in the long-run. Research studies indicate that those people who eat frequently even though in small portions can’t lose significant weight.  It also inconveniencing to eat food after a few hours daily. Generally, you may end up complicating your nutrition.

Lack of Adequate Sleep

Getting enough sleep is important if you want to have good mental and physical health. Besides that, sleep is also important for weight loss. Medical studies show that one of the main risk factors of weight gain and obesity is poor sleep. It has been established that those people who don’t get enough risk have a 50-90 percent risk of becoming obese.

You Don’t Do Cardio Exercises

Do you want to lose weight? Well, then you must engage in cardio exercises. Cardiovascular exercises are also known as aerobics and they involve activities which help to increase your normal heart rate. They include swimming, jogging, and cycling. Doing cardio regularly will improve your overall health and lead to weight loss. These exercises are effective in promoting fat burning. Furthermore, they help to melt belly fat and the unattractive and risky visceral fat which normally accumulates around organs, leading to diseases.

Maybe You Just Can’t Realize It!

Well, it is possible that you could be losing weight and just can’t realize it. This is a common experience which a lot of people suffer from. Although you might reach the plateau phase, this should only last for a few weeks. So, be patient.

Note: There are many factors which may cause your body weight to fluctuate. However, this doesn’t mean that you are not losing weight. Hormonal imbalance, as well as the quantity and quality of meals you are consuming, have vital roles when it comes to water retention in the body and weight loss.

You can also lose weight and gain lean muscles. As a result, you may fail to notice any significant weight loss changes. So, try to find something that you can use to gauge your weight loss progress. You can do this by weighing the percentage of your body fat or measuring your waist’s circumference. Also, check how your clothes fit by doing a mirror check. If your weight remains in the plateau phase for more than two weeks, then you need to worry. Anything less than that is simply normal.

Benefits of Weight Loss

Benefits of Weight Loss - weight loss goals

Living an obesity-free life is important for your health, both physically and mentally.  You end up with better self-esteem and improved mental focus.

Outlined below are some of the few important health benefits of losing weight:

Treating Diabetes

Losing weight can help you to control type 2 diabetes. It leads to low amounts of blood sugar and enhances insulin sensitivity. This disease can cause complications such as blindness, kidney problems, stroke, and limb amputation among others.

Deeper Sleep

A lot of people who are obese usually struggle to sleep. The long and shallow breaths that they experience while lying down makes sleeping difficult. If you lose weight, you will end up getting deep and more fulfilling sleep.

Ease Urinary Incontinent

Medical studies suggest that shedding those extra pounds can help to resolve urinary incontinence problems. You will end up experiencing less urine leaks and get more bladder control.

Reduce the Risk of Heart Disease

Weight loss helps to regulate blood cholesterol as well as blood pressure. By doing so, it significantly reduces the likelihood of heart disease. Note that high blood cholesterol accelerates the accumulation of plaques in blood arteries, putting too much stress in the cardiovascular system and the heart.

Final Thoughts

There are so many factors that may make losing weight difficult. Apart from diet and lack of exercises, other contributing factors are related to diseases and lifestyle. Make sure that you try effective strategies such as eating more protein, doing cardio exercises, weight lifting, and practicing mindful eating among others. Overall, losing weight requires that you put practical measures which are healthy. You also need to have self-discipline, resilience, dedication, and perseverance.


  • https://www.healthline.com/nutrition/20-reasons-you-are-not-losing-weight
  • https://www.hawaiipacifichealth.org/healthier-hawaii/live-healthy/8-reasons-why-you-re-not-losing-weight/
  • https://www.nhlbi.nih.gov/health/educational/lose_wt/behavior.htm
  • https://www.uhs.umich.edu/weightreduction

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