Why Am I Not Losing Weight? 25 Reasons Why (Even If You Do Everything Right!)

By Vanessa Richards

January 10, 2024   •   Fact checked by Dumb Little Man

why am i not losing weight

You’re dieting and exercising, but you do not see the results you want. You may be wondering what’s going wrong, why am I not losing weight?

There could be many reasons why you’re not losing weight. Maybe you’re not being consistent with your diet and exercise routine, or maybe you’re eating too many unhealthy foods.

Whatever may be the reason behind your weight gain, remember that you can lose weight. Just make sure you understand your body before you start a weight loss routine.

In this article, we will discuss the 25 most common and proven reasons you’re not losing weight. Read it and see in which category you fall and then put weight loss efforts accordingly.

Why Am I Not Losing Weight: 25 Reasons

1) Eating Too Many Calories

Are you eating excessive calories? It’s a question you need to ask yourself if you’re serious about losing weight. Sure, you might be working out hard at the gym, but if you’re not paying attention to what you’re eating, all of that effort is for nothing.

Start by cutting out high-calorie foods and drinks and replacing them with healthier options. Make sure to do it with moderation so that you don’t suffer calorie deficit either.

2) Not Keeping Track of Your Food Intake

It’s really simple math: calories in versus calories out. But it’s not always easy to eat less and move more. That’s where tracking comes in.

By keeping track of how many calories you consume, you can see where you might be able to make small changes that will have a big impact on your weight over time. So start tracking your food and calorie intake today and see the results for yourself.

If you want to lose weight and avoid more calories without compromising your health, you should give the vegan diet a try. The following books will help you choose the perfect diet without gaining too many calories while still getting enough.

A. 200 Beginner-Friendly Recipes: Veganify Cookbook

If you are really interested in decreasing your weight and want to maintain an optimal and healthy weight for the long term, you should give Veganify Cookbook a read. This amazing book will not only guide you about vegan diets; it actually makes the whole thing super-interesting.

This book will teach you that you don’t need to compromise on taste if you decide to become vegan. It describes 100% natural dishes that are as tasty as a meal from any of your favorite restaurants.

Shop Veganify Cookbook at the Official Website.

Full Article: Veganify Cookbook Reviews 2024: Does it Really Work?

B. Manual For Getting Rid Of Excessive Fat & Digestive Issues: The Fat Burning Kitchen

Written by Mike Geary, a well-known and certified nutritionist, this book is for anyone who has a hard time finding the right diet. This book is full of credible and scientifically proven effective tips.

Mike Geary shows that you do not necessarily need to involve in strenuous exercises and uncomfortable dieting in order to achieve a good body fat percentage. The Fat Burning Kitchen will not only teach you how to burn fat but also how to control proteins.

Shop The Fat Burning Kitchen Program at the Official Website.

Full Article: The Fat Burning Kitchen Reviews 2024: Does it Really Work?

3) Lack of Protein

Are you eating enough protein? If not, you’re not going to see the results you’re hoping for when it comes to weight loss. Protein is key for keeping you feeling satisfied throughout the day, so you’re less likely to reach for unhealthy snacks.

The following protein supplements can help you gain muscle mass and lose body weight at the same time.

A. Promotes Fast Muscle Recovery & Sound Immune & Digestive System: Garden of Life Organic Plant-Based Protein Powder

Want to gain some protein? Give Garden of Life’s Organic Plant-Based Protein Powder a try. This protein supplement is unique because it is 100% gluten-free, allergen-free, and has no added sugars in it. It is made from totally natural ingredients. The vanilla flavor of this protein powder makes it very tasty.

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B. Strengthens Muscles and Improves Overall Nourishment: Orgain Simple Organic Plant Protein Powder

This is another amazing natural protein supplement. It is also totally free from added sugars and has an excellent organic flavor. You can choose from many of your favorite flavors, such as chocolate, peanut butter, and vanilla.

This amazing supplement contains a rich mixture of organic ingredients that are great for your muscles, skin, and overall health. Some of its organic ingredients include fermented turmeric, ginger, and tart cherry.

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4) Binge Eating

Binge eating is a serious concern, but it doesn’t have to be a permanent problem. There are things you can do to break the cycle, like seeking help from a therapist or nutritionist and learning how to deal with stress in a healthy way.

5) You’re Drinking Sugar

Drinking sugar is one of the worst things you can do if you’re trying to lose weight. In fact, it can sabotage your entire diet and increase your blood sugar level.

Sugar is packed with more calories than empty, meaning it doesn’t contain any of the nutrients your body needs to stay healthy.

6) You’re Not Lifting Weights

You might think that you don’t need to because you’re dieting and you’re trying to eat healthily, but weightlifting can really help.

It is, of course, not compulsory, but if you want to speed up the process and are interested in building great muscle mass along with weight loss, you should definitely try weight lifting. Make sure you take care of your diet so that you don’t suffer from a calorie deficit.

So, if you are up for some weight loss and muscle gain, try the following programs.

A. Sharpens The Mind & Boost Overall Wellness: Warrior Zero

Why am i not losing weight

Unlike other programs, this is unique because it is based on the principles of military training. Remember that this program is a bit extreme, so make sure you are into strenuous exercise if you sign up for this program.

Shop Warrior Zero Bodyweight Challenge at the Official Website.

Full Article: Warrior Zero Bodyweight Challenge Review 2024: Does it Really Work?

B. Produces “Work Horse” Strength”: Time Volume Training

Why am i not losing weight

This program is based on the density of training instead of its intensity. The density training technique relies on performing a specified number of reps and then resting for a certain amount of time.

By doing so, your body gradually becomes accustomed to more and more activity. This is a really brilliant and effective way of enhancing stamina and muscle mass.

Shop Time-Volume Training Program at the Official Website.

Full Article: Time-Volume Training Review 2024: Does it Work?

C. Best Beginner-Friendly Bodyweight Program: Bodyweight Burn

Why am i not losing weight

Adam Jack Steer, the creator of this program, claims that this program is very user-friendly, although it is based on high-intensity interval training (HIIT). Apart from losing body weight, this program will also help you build lean muscles and enhance your cardiac output.

The activities recommended in this program will take, at the most only 21 minutes per day.

Shop Bodyweight Burn Program at the Official Website.

Full Article: BodyWeight Burn Reviews 2024: Does it Really Work?

7) You’re Not Drinking Enough Water

Your body needs water to function properly, and if you’re not giving it what it needs, then it’s going to start holding onto extra weight. Water helps flush out toxins and keeps your metabolism running at its best.

8) You’re Not Doing Cardio

It may surprise you, but it is true that you could be eating perfectly and still not lose fat if you’re not doing any cardio. Cardio helps burn calories and sheds body fat.

And when it comes to cardio. Cardio can be done through simple activities, such as going for a run, riding your bike, swimming, or taking a dance class.

If you are trying to lose weight and are looking for simple weight loss solutions that involve cardio and can help you lose a few pounds without putting too much burden on you, check out the following programs:

A. Best Toning Workout: Bikini Body Workout

Why am i not losing weight

The program will help you achieve the feminine look you have been longing for so long. According to the creator of the program, this program doesn’t ask you to give up on your favorite foods or engage in uncomfortable exercises.

The goal of this program is to help you achieve a lean and firm physique and perfect body composition, along with preserving your feminine shape.

Shop at Bikini Body Workout Official Website.

Full Article: Bikini Body Workout Reviews: Does it Really

B. Helps Build Muscle and Boost Metabolism: Aaptiv

Why am i not losing weight

Created by Ethan Agarwal, this program has more than 6000 wellness videos and fantastic fitness audio classes. Some of the options Aaptiv offers are strength training, yoga, elliptical exercises, and running. Aaptiv gives you the option of personalized workout programs and adds fitness classes on a regular basis.

Shop Aaptiv Fitness Program at the Official Website.

>>Full Article: Aaptiv Review 2024: Does This Fitness Program Really Work?

9) You’re Not Eating Whole Foods

By whole foods, we mean fruits, vegetables, and unprocessed proteins. When you eat whole foods, you’re getting all of the nutrients your body needs to function properly.

You’re also filling up on fiber, which helps you feel full and satisfied after a meal. So, ditch processed foods and start eating healthy foods instead.

10) You’re Not Getting Enough Sleep

If you’re not losing weight, it’s possible that you’re not getting good sleep. When you’re sleep-deprived, your body produces more of the hormone ghrelin, which is responsible for making you feel hungry.

Take help from the following programs.

A. Best For Quick Results: Harmonium Sleep Support

Why am i not losing weight

The supplement contains essential ingredients that will help achieve an optimal sleep cycle without compromising your health. The main focus of this supplement is on helping you relax and get rid of stress.

The great thing about this total supplement is that it contains sleep-inducing ingredients but doesn’t make you feel drowsy during the day.

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Full Article: Harmonium Sleep Support Reviews 2024: Does it Really Work?

B. Best For Relaxation: Vitapost Sleep Support Plus

Why am i not losing weight

If you are looking for a sleep support supplement that is nutritious and full of vitamins as well, this is the best supplement for you. Along with the sleep-inducing ingredients, this supplement is also rich in minerals and vitamins.

It is made from both traditional and modern ingredients, making it a perfect blend. This supplement is especially great for people who have occasional insomnia issues.

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Full Article: Vitapost Sleep Support Plus Reviews 2024: Does it Really Work?

C. Best For Melatonin Problems: Z-Tox

Why am i not losing weight

The main goal of this supplement is to help you optimize your sleep which will, in turn, help you maintain a healthy weight. Ztox also tries to help you get rid of sugar cravings which are excellent for not only sleep optimization but also losing fat.

Ztox contains many healthy and powerful ingredients, including but not limited to chamomile, tryptophan, and lemon balm extract.

Shop at Z-tox Official Website

Full Article: Z-tox Reviews: Does it Really Work?

11) You’re Not Eating Enough Healthy Fats

Weight loss doesn’t mean giving up on all fats; it means giving up on unhealthy ones. Bad fats like trans fats and saturated fats are the ones that will make you gain weight, but good fats like Omega-3 fatty acids are essential for your health.

12) You’re Not Consuming Enough Fiber

You need fiber for two main reasons: it helps you feel full, and it helps your body get rid of toxins. Start by eating more fruits and vegetables and by choosing whole grain foods over processed ones. And if you really want to up your fiber intake, try fiber supplements.

13) You’re Not Cutting Back on Carbohydrates

Think about it—if you’re eating a lot of carbs, then your body is going to store that fat instead of burning it off. And on top of that, you’re probably not getting the nutritional benefits you need to support your weight-loss goals.

14) You’re Eating Too Much Salt

Eating too much salt can sabotage your weight-loss goals. That’s because salt causes your body to retain water, which makes you look and feel bloated.

15) You Have A Medical Condition That Is Making Things Harder

You may have a medical condition that is making it harder for you to lose weight. For example, you may have diabetes, hypothyroidism, or PCOS.

16) You’re Drinking Too Much Alcohol

When you drink alcohol, your body converts the ethanol into acetate. And acetate is a fast-burning fuel that your body can easily access for energy. It means that the calorie intake from alcohol will lead to body fat.

17) You’ve Been Dieting for Too Long

You’ve been dieting for what feels like forever, and you’re still not seeing any results. But before you give up, you need to know that there are a few reasons why you might not be losing weight.

Even though you’re eating healthy and working out. Maybe you’re not dieting for long enough. Or maybe your body is fighting back against weight loss.

18) You’re Not Eating Mindfully

One of the reasons why you do not see results is that you’re not eating mindfully. You’re not taking the time to understand your body composition and what it needs. You’re just following a plan because somebody else told you to.

Instead of following a rigid diet plan, try to be more flexible. Eat when you’re hungry, and listen to your body. Whatever you do, try doing it in moderation.

19) Your Gut Health Is Interfering

When your gut isn’t healthy, it can interfere with your body’s ability to lose weight. That’s because your gut is responsible for regulating your hormones, and when they’re out of balance, it can make it really difficult if you are trying to lose weight.

You can improve your gut health by eating probiotic-rich foods or taking a probiotic supplement. Exercise can also help.

20) Genetics Reasons

Genetics is one of the main reasons why people can’t lose weight, no matter what they do. There are certain genes that make you more susceptible to obesity and others that make it harder for you to lose weight.

21) You Sit All Day

You’re not eating properly, you don’t exercise enough, and you sit all day long. These are the three main factors that hinder weight loss progress.

What’s interesting is that all three of these factors are within your control. You can change your diet, get up and move more, and take breaks from your desk job.

22) You Are Stressing

The more you stress, the more weight you’re going to gain. It’s a scientific fact. When we get stressed, our bodies produce cortisol, which is a hormone that causes us to store body fat.

Also, you may be coping with stress by eating food, which is making you gain weight.

23) Thyroid Issues

Your thyroid is responsible for regulating your metabolism, and when it’s not functioning properly, weight loss can be a challenge. Try to get proper treatment for it before adopting a weight loss diet or going for weight loss training.

24) Pregnancy

Being pregnant may make you happy, but it will also make you gain significant weight. Gaining weight during pregnancy is normal; however, you can try to avoid gaining weight by engaging in simple exercises and eating mindfully.

25) Menopause

During menopause, your body goes through a lot of changes. Your hormone levels start to fluctuate, which can affect your metabolism.

You might also find that you’re not as active as you used to be, and your body is burning fewer calories as a result. You are also taking more stress. All of these factors may lead to weight gain.


Losing weight can be a difficult task, but it’s not impossible. The main reason why people have a hard time losing weight is that they do it randomly.

Remember that what works for others may not work for you. Your body and your condition are unique. Try to understand your body and review your lifestyle before you start weight loss. Weight loss is all about lifestyle changes.

There are a lot of options, such as exercising, cutting back on sugar, relaxing, taking weight loss supplements, and much more. However, it largely depends on your body.

We recommend that you talk to a nutritionist and weight loss expert before you decide to start your weight loss routine. Once you start it, make sure you are consistent with it.

Why Am I Not Losing Weight FAQs

Is weight gain a permanent problem?

No, the amount of weight you have largely depends on your lifestyle, which means you can avoid weight gain by adopting a healthy lifestyle.

Can weight gain lead to death?

Weight gain can lead to health problems, such as heart issues, which can lead to death.

Should I exercise if I am old?

Exercise is for everyone; just make sure you choose the right exercise according to your body and needs.

Vanessa Richards

Vanessa is a mom of 3 lovely children and a software geek. Outside of her career as a health and wellness instructor. She enjoys writing and researching on topics such as finance, software, health and culinary.

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