Why Am I Not Losing Weight? 15 Possible Causes!

Why don’t I lose weight? ‘It is perhaps the most frequently asked question we receive in our inbox. Despite all your effort in the gym and kitchen you don’t seem to lose weight. You feel that you are doing everything right, but the weight on the scales is not going down.

Do you also eat healthy, but do not lose weight? Then there can be all kinds of reasons for that. Maybe your diet is not that good, maybe something goes wrong somewhere else. Today we list 15 possible causes. Hopefully it helps you to find and solve the problem!

Why am I not losing weight?

The short answer to the question “Why don’t I lose weight?” Is actually very simple: you have no calorie deficit . Either you eat more calories than you think, or you burn fewer calories than you think, or it is a combination of both. Your body therefore receives no incentive to use up the reserve of your body fat.

Now this can be a frustrating message if you do your utmost to create a calorie deficit. There are a lot of factors that can cause that to fail! We list the most important 15 below.

Losing weight doesn’t work: 15 reasons

1. You don’t keep track of your food

Many people think that they eat better than they actually do. If you do not note what you get, it is easy to forget those few cookies, that glass of wine and that handful of chips in between. Nevertheless, those calories quickly add up considerably.

Of course you don’t have to write down every bite you eat for the rest of your life. But keep a very accurate record of what you put in your mouth for a week – even the little bits in between. Good chance that you will end up higher than you expected!

2. You smuggle too much

Related to this is problem 2: smuggling. Even if you keep track of your food, you can get an unrealistic picture of your calorie intake if you give yourself too much smuggling. As soon as you don’t write things down ‘because it is very little anyway’, you are on the wrong track.

Experience shows that those kinds of excuses are getting bigger for yourself. And in this way you eventually ‘forget’ to record hundreds of calories again. Be honest with yourself and try not to make your diet more beautiful than it actually is!

3. You plan too many cheat moments

A cheat day on its time is fine, and often good for progress. After all, it helps you stay motivated for the rest of the time. But that is of course on the condition that you are not too often cheating.

Some people give themselves more and more free, with the result that they end up not paying attention to their food half the time. If that half of the time contains a lot of pizza and snacks , you will soon completely eliminate the calorie deficit of the other half!

4. You believe the labels

A common complaint is: “Why don’t I lose weight if I only eat healthy products ?” That vegetables and fruits , natural proteins , complex carbohydrates and healthy fats ? Or do you actually eat everything that says on the packaging that it is healthy?

If the latter is the case, you will first have to change your definition of ‘healthy’. A handy rule of thumb: the larger it is on the packaging that something is healthy, the harder that often disappoints. In fact, a large proportion of the really healthy foods have no packaging at all.

5. You eat healthy, but too much

Even if you do choose really healthy products, that does not guarantee weight loss . Although it is easier to create a calorie deficit with a healthy diet , it does not have to succeed immediately.

Go after it. Avocado ‘s healthy? Hop, you eat one every day. Do you live longer on nuts? Soon, a good hand of walnuts in your smoothie . And linseed stimulates your metabolism ? Well, that can also be a scoop of your salad.

The problem? Many of these undeniably healthy foods are high in calories. And losing weight is really about the balance between what you eat and what you consume! So definitely eat healthy, but do not eat so many healthy foods that you are left with a calorie surplus.

6. You drink calories

Many people forget to include their drinks in their daily energy balance . How much difference can the pair of glasses of fruit juice make, after all? Well – about a hundred calories per glass. With a calorie deficit of around 300 calories, that’s quite a bit …

By the way, it is healthier anyway to leave fruit juice. It contains a lot of sugars , while it has practically no fiber in it – a bad combination. Choose water , tea or coffee instead .

7. You choose light and fat-free

Eating light – with less fat or calories – seems ideal if you want to lose weight. Yet in practice it appears that people who use light products rarely lose more weight. It appears to be much more effective to adopt a generally healthy diet, with unprocessed, healthy food.

How is that possible? One of the reasons is that light foods are very poorly saturated. It is precisely those fats that give a fuller feeling. Artificial sweeteners are also often added, which also increase the appetite. In this way, light products can ensure that you eat more – not what you want.

8. You eat too fast and with little attention

Do you really eat healthy, and still not lose weight? Then it may also have to do with the way you eat. If you slide something in without attention, your food will saturate a lot less. That too can lead to unnecessary snacking later in the day.

By not eating in front of the TV, you make it much easier for yourself to eat less ! Sit down for a moment, and preferably with the whole family. Chew well and watch what you taste. So you will have a lot less binge eating and hunger .

9. You drink too little

The importance of sufficient moisture is often forgotten. Water not only keeps you hydrated, it seems that people eat less if they have drunk a glass of water before a meal. A final advantage is that your body sometimes thirst interprets hunger. By drinking more, you prevent a certain kind of binge eating!

If you don’t like water, you can also opt for tea and some coffee. They also each have their own health benefits. Light soft drinks, fruit juices and alcohol are not good options.

10. You move too little

Nutrition is of course only one side of your diet. An important part, of course, but also the rest of your lifestyle can have a lot of influence. Don’t you understand why losing weight is no longer possible? Then it may be worthwhile to take a good look at it too!

An important factor is of course movement. Sport is good, but not necessary. Your daily exercise has just as much influence on your metabolism as your sports behavior. So do not go to work in the elevator, and do not take the car everywhere!

Even if you are busy for a large part of the day, it is perfectly possible to live more actively. For example, walk while telephoning, and take a stable desk. Take a quick walk around the neighborhood during the lunch break. Even tapping your foot while sitting is already effective to keep your body in ‘active position’!

11. You are stressed

Did you know that stress can hinder weight loss enormously? Not only does it ensure that you end up in binge eating faster, it also changes your hormone balance. Because of stress you are going to produce the hormone cortisol . Very handy in the short term, very unhealthy in the long term. Among other things, it ensures that you store more fat, especially around the waist.

For many people that is already a problem zone, so you are not waiting for this! Try to relax more by going for a walk , reading a book or taking a bath. This not only makes you slimmer, but also a lot happier .

12. You sleep too little

The best way to keep the stress down is by getting enough sleep . Your night’s rest is essential for your health. And chronic fatigue is an excellent way to completely block your weight loss.

Not only will you make more unwise choices when you are tired, this also has major consequences for your hormones . In this way you produce less growth hormone after a bad night , the substance that partially regulates your muscle growth. You also produce more leptin – the satiety hormone – and more ghrelin, which increases your appetite. That quickly causes all kinds of binge eating!

13. You build muscle in the meantime

Are you doing everything right, but simply don’t lose weight? Then there is a good chance that you will definitely make progress in other areas! For example, muscles are heavier than fat. If you lose weight, but in the meantime gain more muscle, you can keep your weight and still get slimmer!

In addition to the scale, it is therefore wise to use another measurement method. Take photos, for example, or measure your own circumference in some strategic places. And do you notice that your clothes suddenly look more spacious? Then you are indeed doing well!

14. You weigh yourself wrong

Using the scales is another art. Many people weigh themselves at irregular moments, with and without clothing, before or after meals, and so on. That can cause huge fluctuations in the result, which seriously obscure the picture of your progress.

It is better to always weigh yourself immediately after getting up, without clothing and after you have been to the toilet. This is not necessary every day: if you do it weekly, you will get a much more even picture of the change. Then give yourself a few weeks to draw conclusions about your progress!

15. You have a condition

This is rare, and is therefore the last option here. Yet it can happen of course. Are you really doing everything right and still not losing weight? Then there is a chance that your overweight is caused by a physical condition. A thyroid gland that works too slowly can, for example, play a role here.

If you suspect that something like this is going on, it is best to talk to your doctor. He or she knows what the options are here and can possibly make a diagnosis.

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Dear friend,

Today I’d like to share the undisputed truth I’ve discovered about traditional exercise and weight loss.

Ready? Here it is.

Long Boring Exercise Sessions and Fad Diets Suck.

There, I said it so you don’t have to.

And if you’ve EVER dieted or followed a low carb plan to lose weight there’s no doubt you’ve experienced the pain and suffering associated with trying to live this way.

You’ve also probably quickly realized, like I did, it’s simply not possible to sustain – for ANY significant length of time.

And whether I’m working with private clients or helping people around the world on my blog, the harsh reality is most people (me included) just don’t want to endure the suffering that’s caused by going on low carb – low calorie diets or even healthy, balanced diets.

It’s very rare I meet someone who wants to constantly obsess over food and always be cranky and in a bad mood because they’re dieting.

It gets old…FAST.

If you really want to burn an insane amount of fat WITHOUT obsessing over food all the time, or constantly being cranky and irritable because you feel restricted, OR worrying about eating too many calories and carbs every stinkin’ day – then you need the right strategy.

After all, who WANTS to deal with the pain and suffering of dieting down all the time?

It’s like taking a power drill to your head day after day after day.
Ok…maybe it’s not THAT bad. But close!

Weight Loss Fact:

Dieting Down = Pain

If you’re anything like me, this is what causes you to automatically associate misery and undesirable sacrifices with losing weight and burning fat.

We can daydream about our leanest body all day long, but the bottom line is:

Extreme dieting takes all the fun out of it.

And even if you’re one of the millions of people that has radically damaged and altered your metabolism from years of inconsistency, eating unhealthy or yo-yo dieting…

It’s Really NOT Your Fault.

You see, although there are thousands of weight loss plans that work, they’re specifically designed to be temporary. A short cut. A quick fix. That’s why over 95% of people who “diet” gain all (or more) of the weight back within about one year of losing it.

After all – what’s the first 3 letters of the word DIET?

So if you really want to burn off belly fat like nobody’s business and live life with a lean, sculpted, healthy body – there’s usually gonna be a big price to pay. I know. I’ve paid this price many times over again and it’s NO fun.

Dieting down or low carbing to lose weight means giving up a lot of enjoyment in your life, which means there’s gonna be painful consequences…

For example, who really wants to deal with:

Living in a huge calorie deficit and feeling hungry all the time.
Feeling run down and carb depleted with no energy.
Depriving yourself of your favorite carbs and all the foods you love to eat.
Missing out at social events and other fun stuff that we humans like to do.
Feeling restricted and inconvenienced all the time.
A sluggish and slowing metabolism.
Loss of strength and precious calorie burning lean muscle tissue.
Always obsessing over food and worrying about what you’re putting in your body.
And then there’s always the fear of gaining the weight back (the dreaded rebound weight gain syndrome) AFTER you’ve made all these sacrifices.

But it’s worth it – right? NOT.

That’s because we automatically associate the word “dieting” with pain and we instantly link cheat foods with pleasure.

Tony Robbins (world famous self help guru) calls this phenomenon neuro-association and it can make or break your weight loss dreams and goals.

It’s just human nature and how our brains are wired.

When we diet, we’re either constantly irritated or angry because we feel so restricted, OR we “snap” and binge ourselves into oblivion and end up sabotaging our efforts.

Sound familiar?

But – what if there was a way to make fat loss easier to stick with and enjoy? What if you could strategically eat carbs and cheat foods as your best fat burning friend and rid diets from your life – forever?

Well believe it or not, you, me, everyone has astounding fat burning potential just waiting to be tapped.

It’s NOT About Genetic Superiority
or Luck of the Draw

It’s about the strategy.

And when you uncover how to carb cycle the simple way, you’ll never have to worry about the dreaded rebound weight gain – ever again.

Simply put, it’s an enjoyable solution to getting your best body while fixing your broken metabolism.

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The Secret To FIXING Slow Fat Loss:

It all started back in 2008. I had just finished dieting down and low-carbing myself to death – like I always HAD to do, so I could get lean enough to get some new fitness modeling photos taken. It had been 10 years since I placed 1st Runner-Up in the world’s largest body transformation contest: Body for LIFE™.

I set out to prove to a lot of naysayers wrong.

I wanted to show everybody that it was possible to stay under 10% body fat year round while only exercising 4 -5 hours a week – and I’m proud to say I achieved my goal…