10 Reasons You're Not Losing Weight

Weight loss is a process—one that doesn't always happen as quickly as you might like. While safe, healthy weight loss does take time, there are reasons you might not be losing weight that are worth considering as you gauge your progress.

For example, maybe you're committed to a regular workout, but you're not burning enough calories. Or maybe you're burning enough calories but you're then consuming too many in return. Perhaps you are exercising enough and eating well, but you have a medical condition interfering with your ability to lose weight.

Many things can influence weight loss, some of which may be more obvious than others. It's worth considering all of them as you work to make changes that will get you results.

1

Not Getting Enough Sleep

Tired woman

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Lack of sleep can contribute to weight gain. A 2018 review found those who slept fewer than seven hours a night were more likely to have higher average body mass indexes and develop obesity.1 Researchers speculate that sleep deprivation can:

Increase levels of ghrelin, a hormone that regulates hunger

Affect salt retention and markers of inflammation

Decrease levels of leptin and insulin sensitivity, other hormones responsible for weight control

Getting enough sleep is crucial if you're trying to lose weight, not just because of how it affects you physically, but mentally as well.

Sleep deprivation can make you feel cranky, confused, irritable, and even contribute to depression. It can affect your activity level and food choices.

Getting up and going to bed at the same time every day, avoiding stimulants like caffeine several hours before bedtime, and other sleep hygiene changes can go a long way in improving the rest you get.

2

Feeling Stressed

Stressed man

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Stress and weight gain, or lack of weight loss, go hand in hand.2 Constant stress can contribute to several health problems, including affecting your weight-loss program.

Cravings: When we're stressed or unhappy, many of us reach for "comfort foods" that are high in sugar and fat.

Cortisol: Like sleep deprivation, too much stress increases the production of cortisol. Not only does this increase appetite, but it can also cause extra abdominal fat storage.

Motivation: Feeling down, tired, or stressed can make a workout seem too daunting.

Taking short moments throughout the day to consciously check in with yourself and lower your tension levels is a good starting place for dealing with chronic stress. Mindful meditation can help bring more calm to your life.

A study published in the journal Eating Behaviors found that meditation can decrease binge eating and help reduce emotional eating.3

Keep in mind that chronic stress may not easily be solved on your own. Talking with a counselor or your doctor can help you identify your stressors and the best ways to manage them.

 Can Mindfulness Meditation Reduce Belly Fat?

3

Eating Too Much

One of the most important factors in weight loss is how many calories you're eating versus how many calories you're burning—or the concept of calories in vs. calories out.

It may seem obvious, but unless you're tracking your calories each day, you may be eating more than you think. In fact, research has found that most of us underestimate how much we're eating, especially when we go out to eat.

People tend to significantly incorrectly estimate how many calories they consume while simultaneously overestimating the calories burned during activity.45

For example, when assessing the calorie content of fettuccine Alfredo or chicken fajitas at a restaurant, participants underestimated calories by 463 to 956.6 That's a pretty big discrepancy and one that could easily affect weight loss goals. To more closely track your diet, try these tips.

Determine Your Needs

Start by calculating how many calories you should aim to lose weight.

Set Your Calorie Goal and Get a Free Meal Plan

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Keep a Food Diary

Getting in the habit of writing down what you eat in a food diary prompts you to really think about what you're eating. You can use your own notebook or an online tracking program, such as My Food Diary. Log your food intake every day for at least a week, being as specific as possible: Measure your portions, read food labels, or access nutritional information if you're eating out.

Analyze Your Diet

Food diary apps and websites will often give you an overview of how many calories you're eating as well as a breakdown of different nutrients (protein, fat, and carbohydrates). They can also help you get an objective look at your overall eating habits, so you can look for ways to cut calories. You might even consider working with a registered dietitian who can make more specific recommendations based on your data.