Why I don't lose weight if I diet and exercise

When many people set the goal of losing a few extra kilos, they end up frustrated because they do not see results despite all their efforts. And they end up asking themselves: “why don't I lose weight if I diet and exercise?”

The fact that you train and have a good eating plan cannot completely ensure that you will lose weight, because your body has different ways of reacting. Or, perhaps, other reasons could be a stumbling block in your path.

But don't panic, because in this article we will reveal the reasons that may be blocking your fat loss process and we will solve your question of "why am I not losing weight?"

Have you ever found yourself in this situation?

It's the beginning of the month and you have decided that this time you are going to start your new healthy lifestyle. You feel safe, confident, because you are going to start exercising and eating healthy.

You wake up every morning excited and tell yourself, starting today I'm on a diet. You are convinced that this time you are going to do everything right, you prepare your healthy meals (avoiding all sugars and processed foods). In addition, you joined the gym and go every day for an hour and a half.

However, when a couple of weeks have passed, you get on the scale hoping to see some results, but the number it reflects is the same as when you started. To not panic, you run to measure yourself with the tape measure and you have the same measurements...

That's when the little voices in your head tell you... why don't I lose weight if I diet and exercise, why do you keep doing it? Are you wasting your time? or “look at all the effort you put in and you didn't lose a single pound.”

The despair and disappointment that overwhelm you is inevitable, since the first thing that comes to mind is why don't I lose weight?

You begin to question everything you have done, you begin to see only the mistakes and you feel that all the effort you have put into achieving your goal has been of no use.

But, rarely do you really ask yourself why your body is not reacting the way you want and the mystery of why I am not losing weight remains.

Why am I not losing weight?: this is what happens in your body

It may be your first time trying to lose weight or perhaps you want to regain the body you had a long time ago. In both cases, the best solution is not to follow fad diets, but to have a healthy lifestyle that you can maintain over time.

It's hard to believe, but your body's metabolism is really smart and wants to stay in the state it's used to.

Imagine for a moment that it works like this: your friend clings to her ex because she is afraid of being alone, even if she talks to other guys or her neighbor asks her out, your friend will only have eyes for her ex-partner.

Although it sounds crazy, this comparison is similar to what happens inside you. Your body clings to fat deposits when it perceives changes in what it is used to. This entire process is carried out through mechanisms that your own body creates to protect fat reserves.

This is how it works: your body sends signals to your brain saying:

Also, another way your body conserves fat is through a slow metabolism.

That's why, after a long day or week of eating vegetables and lean proteins, you feel like your willpower is about to fade and you feel like eating foods full of sugars and fats.

Likewise, exercising too much can give you insatiable hunger and various cravings to compensate for all the calories you burn.

Be very aware of this! It does not mean that you have any weakness or that you are not cut out to have a healthy lifestyle. Everything is a process that you must go through. Therefore, losing weight does not happen overnight and requires a lot of discipline.

17 common reasons why you don't lose weight

As I already mentioned, when you try to lose weight, your body defends itself.

At first, you may be able to lose weight, without much effort. However, weight loss may slow down or stop completely after a while.

If you wonder why I don't lose weight?, take a look at these reasons:

1.- Maybe you are losing weight, but you haven't realized it

Don't worry if you don't see progress toward your goal in a week or two. Just because the scale stays the same doesn't mean you're not losing fat.

Remember that body weight tends to fluctuate by a few kilos, depending on the foods you eat and hormones can also play a role, as they have an important effect on the amount of fluids your body retains.

Additionally, one of the reasons why you don't see changes in weight is because you may be gaining muscle from exercising while losing fat.

2.- You are not keeping track of all your meals

There are many people who are not aware of what and how much they are really eating.

For this reason, keeping a diary of the foods you eat can be useful when you are trying to lose weight.

Likewise, studies show that people who keep food diaries or photograph their meals consistently lose more weight than people who don't.

3.- You eat little protein

So, if you want to lose weight, you better worry about NOT having a low protein intake because it can paralyze your efforts. Make sure that in every dish you eat there are foods rich in this nutrient.

And if this task is difficult for you, try our star protein to lose weight Fit & Slim , it is soft, foamy and delicious.

4.- You are eating too many calories

Why don't I lose weight? Some people who say they have trouble losing weight may simply be eating too many calories.

You may think this doesn't happen to you, but studies consistently show that people tend to underestimate their calorie intake by a significant amount.

If you are not losing weight, even if you eat well and exercise, try to weigh your food and control your calories for a while, until you get the hang of it.

5.- The foods you include in your meals are not appropriate

The quality of food is as important as the quantity.

If you eat really healthy and organic foods, they can improve your well-being and help you control your appetite, as they tend to be much more satiating.

But, when you go shopping, check if the products you choose are really healthy and do not have some harmful, fattening ingredients disguised.

If you still don't know how to identify them, I leave you our post “ how to read nutritional labels ” And if you want to go a little further, I leave you an example of it in this reels.

6.- You need weights in your workouts

Strength training is an effective way to lose fat because it prevents the loss of muscle mass that is often associated with losing weight and also helps maintain fat loss in the long term.

The more muscle mass you have, the easier it will be for you to lose weight, because the muscle is metabolically active which helps to process calories better, not accumulate fat and have better glucose control.

7.- You are eating more

Why don't I lose weight if I diet? Binge eating is a common side effect of eating regimens and is often a problem for many people.

Some kill these binges with junk food, while others do it with relatively healthy foods, such as nuts, peanut cookies, 70% cocoa chocolate, etc.

But what many don't know is that even if they eat something healthy, calories still count. So, eating extra amounts of a craving can mean a delay in your goal. You don't have to restrict yourself to the extreme, you can snack, but always in moderation.

8.- You are not doing cardio

Cardiovascular exercise , also known as aerobic exercise, is one of the most effective ways to improve your health and very effective at burning fat.

But be careful, you overdo it. Doing hours of cardio causes the body to release more cortisol (the stress hormone), which causes fat to accumulate in the abdomen.

Additionally, it can weaken bones, affect muscles, and damage joints.

9.- You continue consuming sugar

Why don't I lose weight? Sugar is one of the most fattening and inflammatory foods.

Perhaps you have eliminated its use at home, but you still continue to consume fruit juices or use condiments and sauces purchased at the supermarket. Well, many of them are loaded with sugars.

Also, you should check all foods that say “no added sugar ” because sometimes they contain other components that are equally or more harmful than the sugar itself.

10.- You don't sleep well

Getting good sleep is essential for your good physical and mental health, as well as your weight. And not doing so causes an alteration in the levels of hunger and satiety hormones that trigger excessive hunger the next day.

Research shows that lack of sleep is one of the biggest risk factors for obesity. One study found that adults and children who sleep poorly have a 55% and 89% higher risk of becoming obese.

If you are having trouble falling asleep every night, read our post “ 10 tips that will help you sleep well with quality sleep .”

11.- You overdo it with carbohydrates

If you've tried everything and haven't been able to lose weight, consider trying a low-carb diet.

Many studies show that a low-carbohydrate diet can be an effective weight loss strategy.

But be careful, it is not about eliminating them from the diet, because they are necessary to charge you with energy to be able to carry out our daily activity optimally.

If you want to know what types of carbohydrates to choose to lose weight and in what quantity, see this article .

12.- You follow the myth of eating many times a day

NOT everyone should eat many meals, in small quantities, every day to boost metabolism and lose weight.

Studies show that meal frequency has little to no effect on burning fat or losing pounds.

In fact, there are practices such as intermittent fasting that have been clinically proven to be highly effective in helping to eliminate fat and weight.

13.- You hardly drink water

In a 12-week weight loss study, people who drank a pint of water 30 minutes before meals lost 44% more weight than those who didn't.

Drinking water has also been shown to increase the number of calories burned by 24% to 30% over a period of one and a half hours.

So, drinking the amount of water your body needs can help you lose weight.

14.- Prolonged consumption of alcoholic beverages

Alcoholic drinks are generally high in calories and many of them are converted to sugar.

In fact, some drink mixes may contain the same amount of calories as a full meal, but without the necessary nutrients.

Spirits like wine or vodka mixed with calorie-free drinks are probably the best options when you're on a diet and going to a share; Yes, without going overboard.

15.- You pay little attention to your meals

The technique called conscious eating can be one of the most powerful tools when losing a few extra kilos.

It's about eating more slowly, without distractions, savoring and enjoying each bite, while listening to the natural signals that tell your brain when your body is satisfied.

Numerous studies have shown that mindful eating can lead to significant weight loss and reduce the frequency of binge eating.

16.- You have a medical condition that you have not realized

There are some medical conditions that can fuel weight gain and make the weight loss process more difficult . Some of the diseases are:

• Hypothyroidism.
• Sleep apnea.
• Polycystic ovary syndrome.

There are even some medications that can make you gain weight. If you think this could be happening to you, it is better that you go to your doctor and tell him or her about the situation.

17.- Your expectations are not realistic

Generally, weight loss is a slow process so many people give up.
Although it is possible to lose weight quickly, especially at first, the body evolves and may not continue at the same pace of losing 1 or 2 pounds a week, so don't put pressure on yourself wondering why I'm not losing weight...

When losing weight, it is common for people to have unrealistic expectations of what they can achieve with a healthy diet and exercise. Most of them are carried away by the photos of models and fitness figures that appear on social networks.

If you really feel like you've lost some weight, you feel good about yourself and you like the way you look, you don't have to be carried away by what society or the scale says. Remember that the important thing is how you feel.

Give this process time!

As I said before, sustainable fat loss is a slow process, but when you get there, there is no turning back. Especially because, you will develop healthy habits that you can maintain in the long term and you will preserve your precious muscle mass.

From that moment on, wondering why I don't lose weight if I diet and exercise will be a thing of the past.

If you have any questions, let us know!