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Do you ever ask yourself, “Why am I not losing weight?” You think you’re doing everything right: you’re eating clean and working out. Yet the scale still isn’t budging. So what’s the problem? Here are a few reasons why you may not be losing weight and what to do when you just can’t seem to drop the pounds.
How Many Calories Do You Need?
Too many people have no idea how many calories they really should be eating in a day to lose weight. Knowing how many calories you need is the first place to start. Online calculators such as the one at About.com’s Nutrition Channel will give you an idea of how many calories you need to consume to lose weight.
Eating Too Many Calories
Losing weight sounds simple: take in fewer calories than you’re burning. It’s true that in most cases, unless there is an underlying medical condition, burning more calories than you take in leads to weight loss. But do you really know how many calories you’re eating? Unless you keep a food journal, the answer is no.
Studies show that the majority of people underestimate how many calories they take in by a whopping 50 percent and those who keep a food journal lose twice as much weight as those who don’t track their food. So consider a free online food journal such as Fitday, Sparkpeople or MyFitnessPal to track your calories, at least for a few weeks, to see if you’re taking in more calories than you should be.
Are You as Active as You Think You Are?
So you work out strenuously for 30 to 60 minutes per day, 6 or 7 days a week. That’s awesome! However, if you are barely moving the rest of the day, it doesn’t matter. Try wearing a pedometer just to kind of gauge how active you really are. Those who want to lose weight should aim for at least 10,000 steps per day.
Sleep and Weight Loss
Research suggests those who sleep less weigh more. Not getting enough sleep often leads to overeating and when we’re tired, we often reach for sweets or foods loaded in carbohydrates, which can hinder weight loss efforts. Experts recommend aiming for at least 7 to 8 hours of sleep every night.
Did you struggle to lose weight even after cleaning up your diet and becoming more active? Leave a comment and share your experience with us!
I don’t have any story to share, I just wanted to point out that some people put calories in their bodies they aren’t aware of. For example, parents that have one of these or one of those while packing their child’s school lunch, or ‘just tasting’ whatever it is they are making for dinner. It might not seem like much but those calories do start to add up. That’s why it is so important when keeping a food journal to write down everything that you put in your mouth.
Excellent, Aaron! I didn’t even think about that, but you are absolutely correct. Also, parents that “clean up” their kids plates when the kids don’t eat all of their meal. Thanks for the reminder of how important it is to write every single thing down!
I think this is where a cooler comes in. Even for stay-at-home moms. If you pack all your food the night before, it’s far easier to stay on top of what you are eating.
I bought some small Tupperware containers that are just big enough to hold one serving of just about anything I put in them. As long as I stick to eating what’s in my cooler, I don’t have to worry about counting calories all the time. All I have to do is pack six small containers every day, and forget about it. For me, it’s the “no-hassle” way of sticking to my plan.
Another issue I’m dealing with now is that, although the scale is not showing any weight loss, my tape measure sure is! I’m replacing fat with muscle, so the scale hasn’t budged. But my clothes fit better, and I’ve lost an amazing amount of inches in just 4 short weeks. So it’s not always about what the scale says. Even if it is terribly frustrating to see that needle stick to one number for weeks at a time.
Hi Tiffany! Nice to “see” you again!
You are correct that inches do matter. I’ve been a weight trainer for 12 years now, so I don’t even pay attention to the scale, just the tape measure (or how my clothes feel) and only get on a scale when I go to the doctor.
I actually have another post in the works about this very issue. Hopefully I’ll get it posted at the beginning of March, so be on the lookout for it.
Thanks for commenting!
I have been trying to lose weight for a year now. I have totally changed my way of life and lost 33 lbs. For the last 5 months I have not”lost” anything. The scale does not budge. I do know my clothes fit better and I have had to buy smaller clothes so I am not sure what the problem is. Some say not to worry, but it does make a person concerned that the number does not budge. I keep a food diary and I walk or excercize (jazzercise) on most days. can someone explain this to me?
Hi Jeanne,
How frustrating! It’s not uncommon to hit a plateau once you lose a good bit of weight, like you have.
I can suggest two things just from the info you’ve provided. Since you keep a food diary, take a look at your calories. Since you’ve lost weight, you will need to adjust your caloric intake down.
Something else that may help is changing up your workout routine. Your body gets used to doing the same exercise over and over and may stop responding. Add in some resistance training or maybe incorporate interval training into your walking.
Hope this helps!
Thankyou for your suggestions. I have added jazzercize, but I need to add some resistance training. I bought some bands, but have not started to use them yet. Still walking and watching the calories and have recently really watched what I eat to see if that will help. I alos read that going through menopause causes all kinds of havic on your metabolism. I have not given up just yet. I enjoy this lifestyle much better than my old lifestyle. I do read and learn as much as I can about a healthier lifestyle. I am glad I found your website.
I was struggling with losing weight for quite a while, watching what I ate and exercising regularly. At my annual physical, my doctor ordered a full blood workup. It turns out I was hypothyroid, which explains my lack of weight loss. I am on medication, and get blood tests every 6 weeks until my meds are at the proper level. I have started losing, but it’s very slow.
Don’t discount undiscovered medical conditions when talking abou why the scale isn’t moving. You do many people a disservice by not even mentioning health issues or medications that can cause weight gain.
Hi Meg,
I’m glad you went to your doc and found out what exactly was happening with you!
Yes, of course, if someone is doing everything right, even following the tips outlined above, then they should go to their family physician. There are so many medical conditions that could hinder weight loss, but the above isn’t meant to be an exhaustive list of ALL the reasons (or the medical reasons) why someone may be doing things “right” and still not losing weight. It’s just a general (short) list of common reasons and some tips to get on the right track if you’re not doing any of these things (like tracking calories, etc.).
Also, I did mention, although only as a part of one sentence, there could be underlying medical conditions: “It’s true that in most cases, unless there is an underlying medical condition, burning more calories than you take in leads to weight loss.”
Thanks for sharing your story and thanks for your feedback!