18 Reasons Why Your Aren’t Losing Weight

Some of you may hit the gym hard and stick to a strict workout routine. However, you may not be seeing the weight loss that you were expecting. Fitness journeys are hard work and take a lot more than just working out.

Although you may be seemingly doing the work you think you need to be doing to drop weight, there may be some key factors that are preventing you from losing the pounds.

The following reasons as to why you may not be losing weight require tiny adjustments to the way you are doing things. It’s nothing extreme to the point that these changes are going to be a big struggle for you.

Not Drinking Enough Water

reasons why you aren't losing weight

Drinking water and staying hydrated is something you should be doing regardless of the type of lifestyle you want to be living. Water plays a significant role when it comes to weight loss.

Being hydrated and having that water in your system when you start eating will help you not eat nearly as much. Water can help you have a satiated feeling (a full feeling) for a longer time. This can curb any craving that you may usually get, preventing you from snacking on things you don’t need or overeating.

When you stay hydrated, your metabolism will speed up. A fast metabolism makes burning fat and losing weight much easier because your body is constantly burning energy and needs to keep finding different sources of energy.

If you want your body to use its energy sources more efficiently, you should look into changing your diet, which goes along with staying hydrated.

You Think Your Walking is Enough

I know a lot of people think walking 10,000 steps a day is good enough to drop the pounds and stay healthy. I’ll say that this isn’t going to hurt you when it comes to your weight loss goals, however, it’s not going to help you much either.

Yes, walking around and getting a lot of steps throughout your day is better than nothing, but you need to crank up the intensity if you want to see some real results.

Instead of walking, go on a jog. Jog for the same amount of time you would be walking. You’ll cover more distance, increase your fitness, and your body will shed more fat, thus allowing for weight to start dropping off your body.

Eating Too Many Healthy Foods

Yes, the healthy foods can hurt you too. Too much of a good thing is sometimes a bad thing. By too much, I’m talking about eating so much that you start to consume more calories than you are burning throughout the day.

You can only be eating healthy foods, but if you are eating an excess amount of them, you won’t be losing any weight. The basic formula for weight loss is to burn more than your consume.

When you eat too much of a healthy food, you are going to either maintain a certain weight or gain weight. For example, if you eat nothing but fruits and vegetables all day, you will be getting all the vitamins and minerals they have to offer, but if you eat too much, you aren’t going to see any change in your weight.

This may come as a surprise, but if you want to lose weight, you need to consume a lot more fat. Eat fat to lose fat. It sounds weird, but it’s true. Doing this is called a ketogenic diet. You change your body to burn fat based on what you eat. You can start a keto diet now if you like and start to see the benefits immediately.

Not Properly Fueling Before Exercise

Some of you may enjoy working out early in the morning prior to eating breakfast. This could be hindering your weight loss progress.

This is because if you workout without any fuel, your body starts to get its energy from muscle instead of fat. To lose weight and actually see a change in yourself, you need your body to burn fat. A good way to do this is to eat foods that are part of a ketogenic diet. This diet forces your body to burn fat before it looks to burn off muscle or sugars or anything else.

So, it sounds like losing something is going to help with your weight loss goals, but losing muscle means you’ll keep the fat and not lose any size.

Eating before your workout could also give you that extra bit of energy you need to get the most out of it. You don’t want to struggle to get through your workout because you don’t have any fuel in your system. Fueling up allows you to optimize your workout and maximize your weight loss.

Only Doing Cardio


Cardio is an important piece to the weight loss puzzle, but mixing in some weight training is another piece that needs to be added.

When you are able to add weight training to your routine, you will be building muscle mass, thus, dropping that extra fat and speeding up your metabolism. The muscle will slowly take the place of the fat you have on your body.

You may have heard the saying, “Muscle weighs more than fat.” This saying isn’t true at all. 1 pound of fat and 1 pound of muscle weigh the exact same. However, muscle is definitely more dense than fat. If you were to look at a pound of fat compared to a pound of muscle, the fat will look like it weighs more because of how much more substance there is to it.

Cardio can only drop so much weight before you plateau. Adding in some weight lifting is going to get you beyond that plateau and on the path to more weight loss.

Significant Other Isn’t On the Same Page

Being on a weight loss journey can be difficult. Something that could make it even harder is when your significant other isn’t on the same page as you. They don’t have to be trying to do the same thing, but it is important that they know exactly what you’re trying to do with your life.

When they don’t know what you’re trying to do, things can get more difficult. They won’t be able to give you the support you will need during this journey.

Having a strong support system behind you will give you that mental boost you need to drop those extra pounds. Without a support system, you could be stressed out more. Stress actually leads to weight gain.

Not Sleeping Enough


Sleeping is what’s going to make your body feel refreshed every single day. When you’re trying to lose weight, things will get rough and your body will get tired. You need to make sure you get enough sleep.

Your body breaks down every time you workout and does its best recovery while you are sleeping. So, if you aren’t able to get enough sleep, your body will never be able to fully recover.

On top of all this, not having enough sleep can cause you to have more cravings. More cravings can lead to a lot more snacking on foods that will have a negative effect on your weight loss.

Not Eating Enough Veggies


I know that earlier I mentioned how eating too much of the healthy foods can be harmful to your weight loss goals. However, it’s important to get enough of these healthy foods.

Getting enough vegetables in your diet is crucial. They contain a lot of vitamins and minerals on top of being low-calorie. A diet that is heavy in vegetables will help you the most during a weight loss journey.

Along with all of the vitamins and minerals you’ll be getting that add to your overall health, the fiber that is in most vegetables is going to help you keep a satiated feeling for a longer time.

If you sometimes struggle to get vegetables in your diet, look here for some help.

Eating by the Fridge

This may seem like it may not have much of an effect on you, but it does. Eating right by the fridge or at the counter next to it can easily lead to mindless eating.

This is more of a psychological issue that people face. Most don’t even realize what is going on. It can be very easy to lose track of what you’re doing when you aren’t sitting down at the table, eating your meal or snack. This is what leads to mindless eating.

Mindless eating means that you are consuming more calories than you need and will not allow you to lose weight. If anything, this is something that is a major contributor to weight gain.

Not Sticking to a Diet Plan

No matter what your diet plan is, you somehow always fall off it. You need to stay on your diet plan. You started it for a reason, right?

Many diet plans are designed to help you lose weight and get on track for a healthy lifestyle, for example, a keto diet. A keto diet is going to turn your body into a fat burning machine. The best part of the diet is that you get to eat a ton of fats. The foods you get eat don’t seem like they should fit into a healthy diet.

If you live an unhealthy lifestyle it can be difficult to stick to a diet because your body is so used to doing what it wants when it wants.

Diets are much more mental than they are physical. You have to keep telling your body that you don’t need the unhealthy foods. Keep telling yourself that you are doing this for your future self.

The future you will be greatly appreciative of what you did.

Too Much of the Condiments

When I say condiments, I am mostly talking about salad dressings. Add-ons that you put to your salads that you think are automatically healthy have more ingredients that are harmful than helpful.

People have this preconceived notion that eating a salad means it’s automatically healthy. This isn’t true at all. Condiments and add-ons to foods add that extra bit of fat that you may be unaware of.

This is why you need to be aware of everything you are consuming because some things may be seemingly healthy, but they may be the things that are actually preventing you from losing weight.

Always Eating Everything On Your Plate

This is a problem because sometimes you may overload your plate. When you overload your plate and eat everything on it, you are overeating. This leads to more weight gain and cannot help you with any weight loss goals.

Most people that overload their plates don’t have a good understanding of proper portion sizes, so when they eat everything on their plate and don’t go back for seconds, they believe they are doing their body justice and saving it a little.

Eating everything on your plate can do more harm than good in a lot of cases. You won’t lose anywhere near the amount of weight you want to. It’s important to remember too that in some cultures, it is taken as a compliment to not finish everything on your plate.

Skipping Breakfast


For those of you that are skipping breakfast, you need to change this immediately. Skipping breakfast isn’t going to help you lose weight. When you eat breakfast, your metabolism gets the jump start it needs to begin the day.

It has been proven that people who eat a protein filled breakfast on a regular basis will lose more weight than people that don’t. Your body needs this food so that it can fuel itself for the day.

They call breakfast the most important meal of the day for good reason.

Eating While Doing Something Else

When it’s time for you to eat, you need to put everything else aside and enjoy your meal. Multitasking while eating isn’t the best way to go about things.

Eating without any distractions is going to help you realize how much you’re eating and help prevent overeating. When you stop yourself from overeating, you won’t be gaining any weight. No distractions are going to help you maintain the right portion sizes during any meal you eat.



Cutting out sodas may be the easiest way to lose weight regularly. Replacing your soda with water will help you drop the weight a lot faster than you would if you have a soda on a regular basis.

Soda offers no nutritional value. You gain nothing from drinking soda. It only hurts your health and your weight. The same goes for diet sodas as well.

The sugar content in sodas is mind blowing. Keep in mind that this sugar is going to be converted into fat that just sits in your body. There are a ton of other negative effects soda has on the body that is unrelated to your weight as well.

You Don’t Eat Enough

Undereating can hurt your weight loss goals as well. You need to maintain the proper amount of food in your body so that it can function at an optimal level.

When you try to save calories for later on in the day, you are going to start screwing with your metabolism. Once your metabolism gets all out of whack, everything else seems to be off as well, leading to less or no weight loss.

If you want to know more about why undereating is holding you back check out this article and open your eyes a little more.

Too Many Low Fat Foods

Low-fat foods can be good at times, but too much of them is going to hurt you. A lot of low-fat foods are loaded with extra sodium or sugar that will eventually turn into fat as well.

Like the condiments, you need to constantly be aware of the food you are eating. Make sure that you read the food labels and understand what you are reading.

If you need help understanding food labels, we have you covered here.

Don’t let the food that is seemingly healthy hold you back and kill your goals before they even get started.

A little secret that many people don’t know is that in order to lose fat, you need to eat fat. Yes, we understand that it sounds a bit weird, but it’s true. When you eat more fats, your body will be able to lose fat faster. This diet plan explains exactly why this is true.

Always Eating Out

This should go without saying. Eating out all the time makes it hard to lose weight at all because most foods you find when you eat out are never the healthiest option. Do they taste good? Of course, they do. Are they going to help you lose weight? More than likely, the answer to this question will always be no.

It’s okay to cook for yourself every once in a while. Most of the stuff you cook, you’ll probably end up liking way more than the stuff you eat at a fast-food place anyway.

A lot of foods you eat at fast-food places are going to be comfort foods that give you a good feeling. This doesn’t mean it is healthy. You need to somehow find a way to start making healthy food for yourself and making that your comfort food. This way, you’ll start losing the pound you’re working so hard to lose.


Being on a weight loss journey is something that can be a struggle at times, especially when you aren’t seeing the results you want to see.

When you don’t see the results you are looking for, you need to take a step back and evaluate yourself. Look at all the reasons mentioned earlier in this article. Do you see any similarities between these reasons and your current lifestyle?

It’s important to make the necessary changes and you’ll end up seeing the results you want at a much faster rate.