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.