Can't Lose Weight? 4 Reasons Why and 4 Ways to Fix It

Losing weight is hard, even when you think that you're doing everything right. Four reasons you might not lose weight include hitting a weight plateau, you have a medical issue, you have a genetic issue, or you need to relax.

If you feel like you just can’t lose weight, you’re not alone. Losing weight is hard, even when you think that you’re doing everything right. It can be especially frustrating if you had some success losing weight before, but now the numbers on the scale just won’t seem to budge. 

So, why can’t you lose weight? And how can you start to see some progress? Read on to learn more about how to start hitting your weight loss goals.

Sometimes, losing weight isn’t as simple as eating a little better and getting regular exercise. While some people can drop pounds pretty quickly this way, research shows that around one-third of dieters regain the weight that they lost within one year. Many times, this is because things like fad diets or cleanses aren’t sustainable or designed for long-term weight loss.

It’s natural for you to want to see the results of your hard work quickly. However, research shows that people who are committed to long-term weight loss do better overall when they go slow, losing only a pound or two each week. People who are on plans that call for gradual weight loss have more success since the plans involve consistent lifestyle changes rather than trendy diets.

There could be any number of reasons why you’re not losing weight as quickly as you would like. Here are four common reasons why people struggle with weight loss, though:

You’ve hit a weight loss plateau. As you lose weight, your metabolism slows down. As your body becomes smaller and lighter, it also doesn’t produce as much resistance when you exercise. You can move easier, which burns fewer calories. As you lose weight, you may also lose a bit of muscle mass. Muscle mass burns calories more quickly than fat, so the more of it that you have, the more calories you can burn while at rest.

You have a certain medical condition. Even if you’re committed to eating right and exercising, your body may have other plans. Certain conditions can make it much harder to lose weight, such as insulin resistance, hypothyroidism, and polycystic ovarian syndrome (PCOS). For example, insulin resistance causes your body to store as many calories as it can and doesn’t allow your body to burn off fat normally. If you have this or another hormonal condition, and you’re not seeing the needle on the scale move, that may not be your fault.

You have a genetic issue. Your genes and environment can also stall your weight loss journey. Studies show that at least half of the population is genetically predisposed to having a higher body weight. Experts have pinpointed around 100 gene variants that are associated with being overweight or obese. When people inherit a number of these genes, that raises the probability of being overweight.

This, combined with environmental factors, can make it really hard to lose weight. In the US, research shows that people who live in the poorest counties are more likely to be obese. This can be due to poverty, stress, and the inability to access healthy, fresh food.

You need to relax. Stress produces cortisol, a hormone that affects fat storage in your body. High levels of cortisol are often linked to stubborn belly fat and weight around the abdomen. 

You might feel stressed due to poor sleep. Not getting enough sleep is linked to higher levels of body weight, as well. The less sleep you get, the more ghrelin your body produces: This is the hormone that makes you feel hungry. Your body also makes less leptin, the hormone that’s responsible for making you feel full.

Now that you know some reasons why those stubborn pounds aren’t coming off, here are some things to try to start losing weight.

Switch up your workouts. Over time, your body becomes used to your regular workouts, so you might hit a weight loss plateau when this happens. Change up your routine by adjusting the time, frequency, or intensity that you exercise. There are so many ways to move your body, so test out a couple of new workouts and see how your body feels. Experts suggest changing your exercise program every two to five weeks to make sure your body doesn’t get too comfortable.

Keep a journal. Track your exercise and food intake in a journal, using one of the many handy apps out there. This can help you get an honest look at the calories you’re taking in and burning each day so you can make adjustments if you need to.

Prioritize nourishing foods. While you need to cut calories to lose weight, you should still be getting plenty of nutrients. Eat plenty of fresh fruit and vegetables, which are low in fat and calories but high in vitamins and minerals. Build your meals around the three important macronutrients: protein, carbs, and healthy fats. Having a healthy, balanced diet gives you the energy your body needs to exercise.

Try strength training. While many swear by cardio for weight loss, adding strength training to your routine can be a game-changer. Muscle burns more calories than fat, so the more muscle you build, the more calories you can burn, even when your body is at rest. Adding in just 15 minutes of strength training a day, combined with your cardio routine, can help you see the results you want faster.

Maintaining weight loss can be just as challenging as trying to lose weight. Focus on eating well, getting enough sleep, and drinking water. To maintain your weight loss, aim to get at least 40 minutes of physical activity each day in addition to eating a balanced diet. 

Once you reach your goal weight, try adding an extra 200 calories to your meal plan, continuing to focus on nutrient-dense food. Evaluate if you’re still losing weight or if your body has reached a stable weight thanks to these extra calories. You might need to keep adjusting until you find the right balance.