12 Reasons Why You Aren’t Losing Weight

You probably learned by now that losing weight is not just about dieting or going to gym. It’s about changing your life style by eating real food, mixing workouts, proper sleeping, drinking enough water and reducing stress. This journey is hard work and it takes a lot of dedication and patience. Especially if you are not seeing the weight loss results you are expecting. Although you may be seemingly doing the work you think you need to be doing to drop weight, there may be some key factors that are preventing you from losing the pounds.


In this article I have listed 12 common reasons why you're not losing weight and some tips and tricks how to set yourself up for better success.

Consistency is key

If you eat healthy from time to time and you go to gym once every 2 weeks, you can’t expect to lose weight and get in shape. You need to set up a healthy meal plan and you need to work out at least 3 times a week in order to achieve your goals. Also, you need to actually stick to your meal and workout plan, even if this implies hard work. So, consistency is a key factor in achieving your weight goal.

If you need help in setting a meal plan and a workout plan to suit your schedule you can check out my personal training plans.

You are skipping breakfast


You might not realise this but skipping breakfast can be a cause of you gaining weight, instead of losing it. If you wonder how is this possible … well, when you skip breakfast you don’t get the calories you need to
go through the day. This means less energy, which results in you eating more through the day or even going for junk food so you can feel full. This will slow down your metabolism and can make you gain weight.

If you are short on time, you can check my “7 Breakfast recipes you need to try” article, where I show you how to prep your breakfast for a week and never skip breakfast again. Also, I recommend including in your breakfast a source of protein like eggs, avocado or mushrooms to help you get the energy you need and lose weight.

You are not eating frequently enough


Eating smaller, more frequent meals is important. There are some that know it is helpful, but are unaware of just how important it really is. Even worse, there are some who stubbornly believe that it does not matter.

The first and most well-known reason is to provide the body with a steady supply of protein. Maintaining a supply of protein is crucial for building muscle, and it is very important for fat loss & preventing muscle loss as well. The body cannot store protein for future use, so providing a steady stream of amino acids is extremely important. In addition, eating frequently is important for providing your body with just enough nutrients it needs at that given moment.

Consuming too few carbohydrates


Very, low carb or ketogenic diets are a fairly popular method of weight loss. While people do get results with these types of diets, they are neither necessary, nor ideal for fat loss. Again, something may 'work' for some people.

A few people may even get better than average results. But that does not mean it is ideal, or without serious drawbacks. Carbohydrates are crucial for ideal performance in the gym. Having optimum performance is very important for losing fat. Having a certain level of carbohydrates in the body is also important for sparing muscle tissue from catabolism. A slight reduction of carbs can be beneficial. Carb cycling can be an excellent method, if used intelligently. But drastically reducing carbs yields many more drawbacks than possible benefits.

Mindful eating is not something you practice

If you haven’t heard about mindful eating technique by now, you should start researching. This is not just a powerful tool to help you lose weight but also a good way to keep you healthy and help you enjoy food properly.

Eating mindfully means that you should sit down at your dinner/ kitchen table, you should make sure there are no distractions around you (so no phone, no TV or any other device) and you should enjoy every bite of your meal slowly. The benefits of this technique include:
  • You control how much you eat
  • As you have to chew your food thoroughly and slowly you will help your digestion system as well
  • You will stop over-eating as you will realise when you are full. 

You are still drinking sugar based drinks


If you drink diet drinks it doesn’t mean that you are not consuming sugar. I am not just talking about diet Pepsi or Coke, I am also referring to the so called “healthy” beverages you can find in stores, like vitamin water, fruit based water and fruit juices. Most of the flavoured water drinks will contain more than 13.5g sugar per portion. What’s worse is that these drinks are not made with actual fruits, usually these include nasty flavouring chemicals which can also cause bloating and weight gain. So, before you even consider buying these kind of beverages, read the labels and get informed about what you drink.

If you still really want to drink a flavoured water, then prepare your own by adding a few fruits and mint leaves into still water. You can also go for herbal teas instead.

You have the same workout routine since forever


If you go for the same workout routine over and over again you can’t expect to see improvements. This is due to the fact that muscles have a “memory”, hence if you carry out the same exercises your body will adapt and will not be challenged anymore. Mix up the routine occasionally by challenging the muscles in new ways, by going for a cardio class, practice a sport you like, consider weight lifting or try a HIIT program.

You are skipping weight training


Strength training is so important if you want to lose weight. It prevents the loss of muscle mass often associated with weight loss and helps maintain long-term fat loss. To help increase your fat-burning potential and to increase the number of calories you burn each day, you need stronger muscles. Not mentioning that weight training will help you get a toned body.

Add some cardio workouts into your life


Cardiovascular workouts will increase your heart rate and will help you burn fat (especially around your midsection). You can do cardio workouts by jogging, cycling, swimming or doing circuit workouts. Choose
something that fits you and make sure you mix it up with weight training as well to get the results you want.

You are not sleeping enough


Studies show that there is a 55% to 89% risk to become obese if you don’t sleep properly. One of these studies was carried on 16 adults and it allowed them to sleep just five hours per night for five nights. They gained an average of 1.8 pounds (0.82 kg). On an average, you need to get 7 and a half hours of good quality sleep every night. Getting a good night sleep can also help you improve productivity, you will have more energy and it will improve your performance in gym.

Your goals are unrealistic


One thing you have to realise is that you shouldn’t set up goals like “I want to be as fit as that fitness model I follow on Instagram” or “I want to lose 20kgs in 4 weeks”. No this is not a healthy way to think. This
is just because it can be very hard to attain such goals and you will probably lose patience before reaching these.

It’s better to focus on other things when setting up your goals, like:
  • Getting healthy
  • Challenge yourself to improve your fitness 
  • Improve your diet by eating less sugar and more vegetables
  • Build confidence
  • Learn how to be patient and work hard to achieve your goals
  • You can also set up weight goals, however try to go for achievable ones on short term. 

Once you get into a healthy mind-set you will see a positive change in how you look and feel as well.

You are gaining muscle


Muscle mass weights more than fat mass. So, if you are building muscle and your scale shows that you have gained weight or you are at the same weight, you shouldn’t worry. Moreover, if you have more muscle, there is a higher potential to burn fat, leading to accelerated results.
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