6 Reasons You’re Not Losing Weight – Don’t Make These Crucial Mistakes!

Are you one of those people who mysteriously can’t lose weight? Whatever you try just doesn’t work? I’m going to clear this up for you now. Unless you’ve been told of a medical reason for not losing weight, then you CAN! Yay, that’s good news for you!

If you’re anything like me (or like I used to be), you often ask yourself “why am I not losing weight when I exercise and diet?” You need to remember that it’s a process. The more stress and anxiety you get over it, the more you’re going to struggle to lose weight. If you’re doing everything right just be patient, the results will come.

Most of the time it’s the small changes that make the biggest difference.

Disclosure: Some of the links below are affiliate links meaning I will earn a commission if you click through and make a purchase at no additional cost to you. I only recommend products that I have personally used and rated highly.

You Don’t Drink Enough Water

Have you heard of water weight? This is water being retained by your body due to a lack of water intake. It’s one of the top reasons for not losing weight. Water retention causes bloat and puffiness, especially in the abdomen, which is often mistaken as belly fat.

I know you’ve heard it all before “you should be drinking 2 liters of water per day” blah blah blah! But seriously, don’t overlook this one factor that could really be making a difference. Water intake can make a person’s weight fluctuate between 2 to 4 pounds in 1 day. This is probably why your scales are so different each day.

Try 1 week of drinking the same amount of water each day, make it 2 sports bottles to make it seem less daunting. Then look at your results at the end of the week. Be sure to come back and tell me how you feel.

You’re Gaining Muscle Instead

If you’re exercising but not losing weight on the scales it could be because you’re gaining muscle instead and muscle weighs more than fat.

Have you measured yourself before and after you started exercising and compared the measurements? Have you taken before and after photos? You Should!

Scales don’t give you the full picture. You may not feel like you’ve lost weight and the scales say you haven’t but people can’t normally see a difference until they compare themselves with old photos. You may weigh the same but overall your thighs are slimmer and your bum is rounder. If you’re not losing weight but losing inches, then that’s what really matters, isn’t it?

If you haven’t done measurements and photos, make sure you do that before you carry on so you can look at them again in 1 month and compare.

You’re Focusing Too Much on Exercise & Not Enough on Nutrition

So many times people prioritise their exercise but don’t give a sh*t about what they eat. This is 100% one of the reasons for not losing weight!

Weight loss is 20% exercise and 80% nutrition. If you only care about losing weight and aren’t bothered about your shape or tone then what you eat makes way more of a difference when it comes to just weight loss.

You really need to put some thought into what you’re eating. Think about eating whole foods instead of ready meals and the sugar content in what you eat. If you want to tone at the same time as losing weight, nutrition is still important.

reasons for not losing weight

You Don’t Eat Enough Protein

Before I knew about protein and macro-nutrients back in the day, I’d consume a lot of carbohydrates and fats. I was eating 1200 calories but not losing weight. What I wasn’t aware of is the fact that protein is a) needed in your diet for muscle repair and b) increases metabolism due to how your body digests it.

I also learned that excess carbohydrates are stored in your body as fat whereas excess protein is flushed away. Of course, there are cons to eating too much protein but one of the reasons you’re not losing weight could be that your protein intake is just too low compared to fats and carbs.

Protein can be found in lean meats such as chicken, turkey, and mince. Other good sources are also fish and eggs. If you’re a vegetarian/vegan you can supplement your protein intake with vegan protein powders.

My favourite protein powder is Juice Plus Complete which you can get here in a mixture of chocolate and vanilla. It’s vegan and gluten-free, perfect!

You’re Underestimating You’re Calorie Intake

This used to be me. I’d track my calories except at the weekend. I used to be good with my calories Monday-Friday and which led me into the mindset of “a cheat day won’t hurt” boy was I wrong!

I’d always overindulge at the weekend with a takeaway, desert, and a couple of glasses of wine. But this was one of the reasons I wasn’t losing weight.

When I did the maths, my cheat day just completely undid all the hard work I did in the week. Half a bottle of wine can have as many as 325 calories, that’s high! Include your takeaway and desert and you’ve probably gone over your calories by at least 1000 just on that day.

A good way to track your food is with the My Fitness Pal app. I used to log everything so I knew how much over my allowance I’d be going if I drank say 1 glass of wine, etc.

Try doing this for 1 week, just tracking your normal food intake and see what your average weekly calories are. You may need to start cutting down on cheat days and making it a cheat meal instead.

You’re Not Doing The Right Exercises to Boost Fat Burning

How intense are your workouts? Do you go to the gym for 20 minutes and have a moderate workout on the elliptical? You could be doing so much more to actually burn fat!

HIIT for example is a great way to do so. High-intensity interval training is short bursts of intense exercise with around 30-60 seconds rest in between each one. It’s been proven that this type of workout can leave you burning calories for up to 24 hours after.

Joe Wicks the body coach has many different HITT workouts on Youtube. Check out this beginner workout

Lifting weights also has a good effect. If you think that lifting weights makes you bulky, think again! When you pick up a weight, think of the energy and fuel your body needs to be able to do that. If your calorie intake is less than the calories you burn then you’ll never get bulky, in fact, you’ll lose weight. Lifting weights increases your metabolism and low metabolism is one of the many reasons for not losing weight very quickly.

If you want to know more ways to boost your exercise, read my post:

3 Powerful Ways to Boost Exercise & Tone Your Body Fast

If you need the motivation to lose weight, take my FREE quiz: What’s your weight Loss Spirit Animal? Click the link below:

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