Why Am I Not Losing Weight The First Week Of Keto
If you’re eating healthfully and working out but not losing weight, there may be a reason. Your body fights back when you try to lose weight, so changing your strategy could help.
If you’re trying to lose weight, you may be able to lose quite a lot at first without much effort. However, weight loss may slow down or stop altogether after a while.
This article lists 14 common reasons you’re not losing weight. It also contains actionable tips on how to break through the plateau and get things moving again.
Reasons You Are Not Losing Weight (and How To Fix Them) [manifesto]
It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This doesn’t mean that you are not losing fat.
You can gain muscle and lose fat at the same time, particularly if you have recently started exercising and are eating a high-protein diet (
Summary A weight loss plateau may be explained by muscle gain, undigested food, and fluctuations in body water. If the scale doesn’t budge, you might still be losing fat.2. You’re eating too much
Reasons You're Gaining Weight When Your Trying To Lose It
). People who track their calories in food diaries or photograph their meals consistently lose more weight than people who don’t (
That said, food tracking has a potential downside for people with eating disorders, for whom calorie counting and food tracking may aggravate potentially harmful side effects (
Binge eating involves rapidly eating large amounts of food, often much more than your body needs. Even if you’re bingeing on relatively healthy foods like nuts or dark chocolate, it can still prevent you from losing weight (
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Many people binge eat occasionally, which can contribute to weight gain. If you’re binge eating frequently over a prolonged time, consider seeing a healthcare professional to be evaluated for a binge eating disorder.
It is common to eat quick meals as we’re rushing through our fast-paced daily routines. However, mindful eating may be one of the world’s most powerful weight loss tools.
It involves slowing down, eating without distraction, savoring, and enjoying each bite while listening to the natural signals that tell your brain when your body has had enough.
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Summary Keeping a food diary can be helpful when you are trying to lose weight. Pay attention to your eating habits and avoid binging by eating in moderation. If you’re struggling with this, speak to your doctor about binge eating disorder. Eating mindfully can also help you track how much you eat per meal.3. You’re not eating enough protein
Protein is an important nutrient for losing weight. Various studies on a high-protein diet have found that it can help promote weight loss and lower the risk of heart disease (
This happens because protein can help you feel fuller for longer and helps preserve your resting energy expenditure (REE), partly due to protein’s effects on appetite-regulating hormones, such as ghrelin (
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That said, eating protein may not have an effect in cases of intermittent fasting in adults with obesity, so more research is needed to understand when a protein diet can be most effective for weight loss (
Summary Low protein intake may bring your weight loss efforts to a standstill. Make sure to eat plenty of protein-rich foods.4. You’re not eating whole foods
Eating whole foods can improve your well-being and help regulate your appetite. Whole foods tend to be much more filling than their highly processed counterparts (
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Keep in mind that many processed foods labeled as “health foods” aren’t really nutritious. Be sure to read the ingredients on the package and watch out for foods containing extra carbs.
Summary Make sure to base your diet on whole foods. Eating too many processed foods could negatively affect your weight loss success.5. You’re not exercising enough
Getting regular exercise can help you lose weight. Aerobic exercise and resistance training, such as weightlifting, have been shown to be effective in helping with weight loss over numerous studies (
Why Am I Not Losing Weight And What Can I Do About It? [infographic]
Summary Both aerobic exercise and strength training can help you lose weight, but make sure to eat healthy for optimal effectiveness.6. You’re still drinking sugar
Sugary beverages are significantly fattening items in the food supply. Your brain doesn’t compensate for its calories by making you eat less of other foods (
This isn’t only true of sugary drinks like Coke and Pepsi. It also applies to “healthier” beverages like Vitaminwater, which is also loaded with sugar.
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Even fruit juices should not be consumed in large amounts. A glass can contain a similar amount of sugar as several pieces of whole fruit.
Summary Avoiding sugary beverages can be an effective weight loss strategy. They often make up a significant portion of a person’s calorie intake.7. You’re not sleeping well
Poor sleep is one of the biggest risk factors for obesity. Studies show that not getting enough sleep and too much sleep are both associated with obesity (
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The recommended ideal amount of sleep is 7–8 hours a night for adults, 8–10 hours for adolescents, and 9–16 hours for children and infants, depending on age (
Summary Lack of quality sleep is a strong risk factor for obesity. It could also hinder weight loss progress.8. You’re not cutting back on carbohydrates
If you have a higher amount of weight to lose or a metabolic condition such as type 2 diabetes or prediabetes, you may want to consider a low-carb diet.
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Reducing carbs in your diet has been shown to help with weight loss, though this effect seems more pronounced in the first 6–12 months than in the long term (
On the other hand, a trial in 2018 found little difference in the results of a nutrient-dense, low-fat diet versus a nutrient-dense, low-carb diet (
Summary If you aren’t losing weight, consider trying a low carb diet. Many studies show that a low carb diet can be an effective weight loss strategy, at least in the short term. A balanced, whole-food diet may be more beneficial in the long term.9. You’re eating too often
Why Am I Not Losing Weight?
Some evidence suggests that snacking can be beneficial, but this depends on choosing healthy snacks and limiting your daily eating to no more than four to five small meals (
On the other hand, one effective weight loss method called intermittent fasting involves deliberately and strategically going without food for extended periods (15–24 hours or more).
Summary Some snacking throughout the day isn’t going to hurt if you choose healthy snacks, but eating too often may result in excessive calorie intake, which curbs your weight loss efforts.10. You’re not drinking water
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A meta-analysis of six studies found a mean weight loss of 5.15% due to increasing water intake. At least in one of the studies, this was related to replacing caloric beverages with water (
For this reason, it can help to switch out as much of your liquid consumption with plain water and drink a glass of water before eating.
Summary To reduce your calorie intake, drink a glass of water before meals. Drinking water may also increase the number of calories you burn.11. You’re drinking too much alcohol
Medical Reasons For Not Losing Weight
That being said, studies on alcohol and weight show mixed results. A 2019 study found that heavier drinking appears to be associated with a higher chance of obesity in women. However, reducing alcohol consumption may increase your chance of weight gain (31).
What is more certain is that if you’re going to drink alcohol, it may be best to stick to spirits (like vodka) mixed with a zero-calorie beverage. Beer, wine, and sugary beverages are very high in calories. Alcohol itself has about 7 calories per gram, which is high.
Summary The evidence on alcohol and weight gain is mixed. However, alcoholic beverages are generally high in calories. If you drink alcohol, spirits mixed with zero-calorie beverages are probably the best options.12. You have a medical condition that is making things harder
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Some medical conditions can drive weight gain and make it much harder to lose weight. These include hypothyroidism and polycystic ovary syndrome (PCOS) (
Certain medications can also make weight loss harder or cause weight gain. If you think these apply, speak with your doctor about your options.
Summary Medical conditions such as hypothyroidism, sleep apnea, and PCOS may be hindering your weight loss efforts.13. You tend to eat too much overly processed food
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A 2021 meta-analysis has found that at least 15% of a sample of child and adolescent subjects fit the criteria for food addiction, with higher numbers among those already in the overweight or obese category (
In addition, in a poll on healthy aging, 44% of older adults indicated at least one symptom of addiction to highly processed food (35).
Summary If you have strong food cravings or a dependency on processed food, weight loss can be challenging. Consider seeking professional help.14. Your expectations are unrealistic
Reasons Why You're Still Not Losing Weight And What To Do About It
Weight loss isn’t always a linear process. It’s common to hit a plateau. Breaking it will involve identifying and addressing the root cause directly (
The truth is, not everyone will be able to look like a fitness model or bodybuilder, and that’s OK. The photos you see in magazines and other places are often enhanced.
If you have already lost some weight, but the scale doesn’t seem to want to budge any further, perhaps redirecting your focus to accepting your body can be
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