Remember, weight loss is not just about the number on the scale—it’s about consistent, sustainable habits and overall health. If you’re stuck in a calorie deficit but not losing weight, don’t worry—there are practical solutions to overcome the plateau and reignite progress. If you’re not seeing results despite eating in a calorie deficit, several factors might be at play. A calorie deficit occurs when you consume fewer calories than your body burns in a day. Before diving into why a calorie deficit might not result in weight loss, it’s essential to understand what a calorie deficit is and how it works. The average weight loss was 9.4 pounds after 3 months. Read on to learn about the six reasons why you may not be losing weight. At ZOE, we know that “one-size-fits-all” advice for weight and health don’t work. Lack of Exercise Surprisingly, your gut bacteria can impact how different foods are digested and produce chemicals that help make you feel full. Both feature a proprietary and clinically studied superfood Fat Loss Blend that includes organic ashwagandha root extract and organic ceylon cinnamon. Whey protein is particularly effective in this regard (and it’s also considered one of the best protein powders for women). To take it up a notch, look into top morning fat burners. You’ll be less likely to reach for sugar-laden snacks or overeat later. If you’re stalling and wondering Why You’re Not Losing Weight, it might be time to give your morning routine the attention it deserves. Whether you’re chasing your kids around, doing yard work, or dancing while prepping dinner, it counts. Many have found inspiration by making fitness a seamless part of their day, inside and outside formal workouts (six ways to get fit without a gym). ZOE's PREDICT program also found that eating highly processed foods is linked with more of the “bad” gut bugs. It also suggests what “gut suppressor” foods to avoid that may not be great for your gut health. Your metabolism is not fully defined by your genes, you can learn to manage and maintain a healthy metabolism through diet and lifestyle changes. Blood tests can help identify hormonal imbalances or other health concerns that might be affecting your weight. “Your thyroid gland controls so many different hormones, so if your thyroid isn’t working optimally, weight loss can be extremely hard, if not impossible.” “Individuals with frequent cravings for carb heavy foods or other sweets may be suffering from insulin resistance,” says Zeagler. Effective behaviors include making nutrient-rich foods the basis of your diet, limiting empty calories (such as processed and high-sugar foods), and adding resistance training into your weekly routine to rebuild lost muscle, advises Gorin. For more ideas on how to balance diet and movement, the Mayo Clinic’s healthy weight loss advice is a solid place to start. Even 10 minutes of a fat-burning morning routine, such as bodyweight exercises or gentle yoga, can help wake up your muscles and increase fat burning throughout the day. But as you get lighter, your body needs fewer calories to function, and weight loss naturally slows. When you prioritize sleep, you're setting yourself up for better eating choices and more sustained energy throughout your day." Both stress and poor sleep disrupt your hunger hormones, cravings, and energy levels. Even after dialing in your home workout routines, sticking to clean eating for beginners, or experimenting with fat-burning supplements, it’s common to feel stuck. Even the most advanced formulas work best in conjunction with everyday habits, whether you’re getting fit without a gym or sticking to clean eating strategies. When you’re struggling with why you’re not losing weight, remember that the difference between a plateau and progress can be as simple as moving more throughout your day. If you’re eating in a calorie deficit but not losing weight, you’re not alone. While some degree of stress is healthy, chronic stress over time can cause a number of problems, like high blood sugar, overeating, fatigue, and insulin resistance. Incorporate fiber-rich foods into your daily meals to maintain a healthy digestive system and manage body weight effectively. Consistently nourish your body throughout the day to maintain a healthy lifestyle and promote weight loss. Become a ZOE Member to find out how ZOE can help you make food work for you. This could be the reason why your weight isn’t changing. Weight loss is challenging for many people and there is no one-size-fits-all solution to weight. This means you could weigh the same, even if your body composition has changed. Remember that your body is unique, and what works for others may not work exactly the same way for you. These non-scale victories are often more indicative of your overall health and progress than the number on the scale. Before diving into the reasons, let's quickly recap what a calorie deficit means. Listen to the #1 health podcast in the UK Your lifestyle plays a powerful role in boosting energy. Strength training can include using light weights, kettlebells, resistance bands or bodyweight exercises. Exercise is essential for overall health, but not all workouts are equally effective for weight loss. Check out our guide for how much protein you should eat in a day. That’s because exercise stimulates the synthesis of mitochondria within muscles, research shows. Will you let yourself have a scoop of ice cream when you go out with the kids on Saturday? And set aside at least a few minutes away from electronics to eat, Gorin adds. Gorin has created mix-and-match meal plans that cut through the confusion and eliminate the portion-size guesswork. Don't stop taking your meds just because you’ve gained weight, advises the University of Rochester Medical Center. This situation is not only common but also incredibly frustrating for many on their weight loss journey. You've been diligently counting calories, ensuring you're in a deficit, yet the scale refuses to budge. Bananas are not good for weight loss because they cause big blood sugar spikes in many people, making it more ... If you are exercising, remember that you may be putting on muscle while losing fat. There are many ways to measure your progress while you are on your weight loss journey that don’t involve stepping on a scale. Prioritizing exercise fosters an active lifestyle and helps achieve wellness goals. This article reveals why belly fat may be persisting despite your best efforts and simple ways to tackle this issue. Schedule your FREE consultation today, and let’s take the first step toward transforming your life! Chandana Balasubramanian is an experienced healthcare executive who writes on the intersection of healthcare and technology. You are encouraged to discuss any questions that you may have about your health with a healthcare provider. People often experience several plateaus on their way to their goal weight, sometimes lasting a few weeks. When you first start making changes, your body often responds quickly by shedding initial pounds. Yes, taking some medications, such as insulin, and certain antidepressants and antipsychotics, may result in weight gain. Manage Stress and Sleep Losing weight is no easy feat for most people. Unexplained weight loss also may be called unintended, unexpected or involuntary weight loss. Unexplained weight loss is more common in older adults and people who live in nursing homes. To combat leptin resistance, be conscious of portion sizes and eat high-fiber foods that fill you up without being highly energy-dense. Even if you’re not an early riser, try eating your carbs earlier in the day rather than at dinner and lunch. So if you’re skipping breakfast and snacking or eating meals late in the evening, this may be making it harder for you to lose weight. By eating carbs when your body is insulin resistant, like at night, you increase the risk of blood sugar spikes, which over time can lead to chronic insulin resistance, which can contribute to weight gain. But what if the key to unlocking your inner fat-burning furnace lies not in a bottle, but on your plate? The quest for a leaner physique often leads us down aisles overflowing with diet pills and magic potion promises. As you get fitter, you’ll most likely notice more lean muscle and less fat. We know from our research that the way your body responds to food is unique and we encourage you to eat more of the foods that work for you. At ZOE, we don’t believe in counting calories as the best approach for weight loss. Research has shown that losing weight fast by restricting calories this way reduces your metabolic rate, which is the speed at which you burn calories. It’s true that cutting calories can lead to weight loss. Together with our world leading academic collaborators, we research the impact of the gut microbiome, exercise, sleep, and stress on metabolic health. The empty calories from alcohol consumption can significantly contribute to weight gain, particularly in the abdominal region. Aim to drink eight glasses of water daily to hydrate your body and support your weight loss journey properly. Drinking adequate water throughout the day aids digestion, flushes out toxins, and promotes weight loss. Proper hydration is key for a healthy metabolism and avoiding bloating. When embarking on a weight loss journey, it is important for women of childbearing age to check that they are not pregnant. Irregular eating will also impact our hunger hormone ghrelin, and satiety hormones, such as leptin. Irregular eating patterns can lead to feelings of intensified hunger, which can then lead to over eating at the next meal time. Cutting out fats drastically can impact our satiety levels and vitamin absorption, for which fats are essential for satisfaction and absorption of fat soluble vitamins. Dressings on a salad might seem harmless, but they’re often packed with more fat and sugar than you realize. Even if you’re diligent about tracking meals, there’s a good chance extra items are creeping in without you noticing. Today, we’re going to unpack some of the most common reasons your results might not match your efforts. When you’ve committed to making changes, pushed yourself harder, and still aren’t seeing the scale move the way you expect—it’s frustrating, even heartbreaking. Weight management is incredibly complicated,” says Amy Gorin, RDN, who specializes in plant-based eating in Stamford, Connecticut. Adjusting your home workout routines, refining your fat-burning morning routine, choosing real food, and being honest about fat-burning supplements can make all the difference. Small habits, such as inconsistent eating, skipping daily movement, or relying too heavily on supplements without proper nutrition, can quietly slow progress. These easy ways to improve your eating habits can help you get back on track quickly. What to Do If you or your doctor notices that you’ve unintentionally gained weight, talk about it. Some medications cause weight gain or get in the way of your efforts to lose weight. What to Do You can’t control the clock, but you can control your health habits. “As women hit menopause and estrogen levels begin to dip, they lose muscle as they age,” says Gorin. Hidden Obstacles Must Be Addressed To stabilize your glucose levels, eat a diet that’s centered around fiber-rich, nutrient-dense whole foods. Few things are more frustrating than hitting a wall on your weight loss journey, especially if you’re watching your calories and exercising regularly. Your health professional may suggest that you stop following a diet that limits healthy food choices and calorie intake. While we cannot change our genetics, we can focus on healthy habits that promote weight loss and reduce belly fat. You’re at your job, relaxing at home, etc. and the food cravings hit. It's a gentle-acting, easy-to-mix fiber powder that features acacia fiber and konjac root. Try to include lean protein sources in every meal, such as eggs, Greek yogurt, grass-fed beef, free-range chicken, beans, legumes and more. Zeagler says to include “steps, water intake, protein intake, food intake…The daily habits are what help.”Factors like inaccurate tracking, metabolic adaptation, stress, hormonal imbalances, and water retention can all contribute to stalled progress.This cycle can make it harder to stick to a healthy eating routine as it can lead to making poor food choices in those moments of low energy and blood sugar.Processed foods are often high in calories, added sugars, and unhealthy fats, which can lead to weight gain and obesity.Weight management is incredibly complicated,” says Amy Gorin, RDN, who specializes in plant-based eating in Stamford, Connecticut.Cortisol has many functions in the body, including immune response, blood sugar control and metabolism. To fix this, aim to get 7-9 hours of sleep a night, and try to get up each morning and go to sleep each night consistently within a 30-minute window of time. Lower-carb, lighter fare in the evenings supports restful sleep and improved insulin sensitivity. In the evening, work with your body by moving your typical dinnertime an hour earlier (or more!) and see how your glucose responds. Research suggests that we tend to be more insulin sensitive earlier in the day. Your gut bugs may be one of the reasons why you are not seeing the weight loss you are expecting. It plays a major role not only in how you digest food, but also in your overall health. That’s why the ZOE at-home test kit analyzes your unique gut microbiome to identify the best food for your body. Switch up the timing of your home workout routines, try a new fat-burning supplement (but do your research first), or get serious about tracking your meals. Often, it’s about getting smarter and making small changes that add up to big results over time. If you’re stuck and ready for real progress, you’ll find straight answers and practical steps for lasting results. Countless people struggle with this exact problem, even when following recommended home workout routines or opting for a morning routine to burn fat. It is also important to consider that whilst in a calorie deficit for some time, the body can adapt slowly, by reducing the metabolic rate, to help conserve energy and slow down any further weight loss.The health results are not positive, as too much sugar can lead to extra body weight, elevated blood sugar levels, mood swings and more.Healthy fats assist in hormone production as well as balance.Food can be used as a source of comfort, and there may be a lack of routine with cooking or regular exercise, which will have an impact on trying to maintain a calorie deficit.Research has found that the gut microbiomes of people with obesity are very different to those of people with a moderate weight.Many of us take multiple supplements for our general health, but is protein powder one of them?Remember to also keep in mind that weight loss on the scales may not be seen if you are losing fat, but also slowly gaining muscle. This in itself can impair metabolism and reduce energy levels, which then can impact our motivation to exercise, all factors that contribute to weight loss. It is a good idea to look at other factors, beside food intake, that can impact overall energy burn, such as stress levels, types of exercises you are doing and intensity, as well as sleep quality. As you work on losing weight, the body becomes adapted to a a lower metabolism, as you essentially need less calories overall to maintain a smaller body size. Certain health and medical conditions can be a barrier when it comes to weight loss, as these may impact hormones, metabolism and energy levels, which can make it feel harder to lose weight. Here are 20 possible explanations why weight loss may happen slower than expected. By setting realistic goals and embracing the journey, you can stay motivated and committed, ensuring long-term success in your weight loss journey. Setting unrealistic expectations and expecting immediate weight loss results can lead to frustration and giving up. Conversely, Richardson says extreme calorie restriction to lose weight can also lead to overeating.Remember, sustainable weight loss is a marathon, not a sprint.The body is like a sponge — if it’s dried up and shriveled, you can’t wring any soap or dirt out of it.Our ground-breaking research has found that no two people respond to food in the same way, even identical twins.Some medications cause weight gain or get in the way of your efforts to lose weight.“Many of my clients initially believe they can make up for dietary choices with extra exercise,” explains Thoe, RD. “But sustainable weight loss comes from finding the right balance between consistent exercise and nutritious eating.These cycles of restriction and indulgence can slow your metabolism and harm your relationship with food.Be sure to pre-plan the snack so that it fits into your calorie deficit, contains a good source of both protein and fibre, to keep you satisfied. Too much cardio can also put extra stress on the body, which can lead to an increase in the cortisol hormone. Exercising too much or too often can also increase the hunger levels, leading to compensatory effects on appetite, making us eat more. Drinking enough fluids, especially water, is involved in supporting metabolic processes such as digestion and excretion of metabolic waste, as well as improving energy levels and concentration. If you feel like you’re exercising regularly but not seeing results, you might not be doing the right kind of exercise. Wear a watch that tracks your heart rate and try to get above 60 percent of your maximum heart rate to burn more calories. To achieve genuine fat loss during a workout, 30 to 60 minutes of lower- to moderate-intensity exercise is required. It’s only after about 20 or 30 minutes that your body goes into fat-loss mode. Although the deficit is created in the weekdays, the hard work will be easily outdone with a few drinks and a meal out, as these are often very calorie dense. With this extra stress often comes higher levels of fatigue, especially if someone is overtraining and lot allowing enough rest and recovery in between. This can often be accompanied by poorer food choices because of the hunger levels, which can negate the calorie deficit. Combining a smart morning strategy with other habits, such as getting fit without a gym and clean eating for beginners, stacks the odds in your favor. These options can give you a head start if you’re using fat-burning supplements, but they work best when paired with consistent, smart routines. A simple change, such as shifting your first meal or walk earlier in the day, can make your home workout routines and the best supplements for fat loss work even better. Morning behaviors have a direct link to how your body burns fat. A seemingly healthy salad could contain various sources of fats, such as cheese, olives, nuts and seeds, as well as being served with bread and butter and an oil or mayonnaise based dressing, which can add to the calories quickly. Even if you do not eat out whist drinking, consuming alcohol in excess can also hinder motivation and impact energy, leading to reduced tendencies to eat better the next day or exercise, which will impact on overall calorie deficit. Leptin is a satiety hormone, and with higher levels of ghrelin and lower leptin levels, it is common to noticed increased appetite and cravings, particularly for palatable foods which are often higher in calories. You should not eat less calories than your BMR, as it can lead to a slowing down of your metabolism, in an effort to conserve energy. Per week, this is 2,100 calories, similar to a full days worth of eating.Another easy way to consume extra calories is from smoothies. What to Do Begin by increasing the prebiotics in your diet, suggests Kirby Walter, RD, who owns The Nourish RD in Chicago. It also reported that people with less diversity in their gut microbiomes were more likely to have a higher body mass index (BMI). A review published in June 2020 in Preventive Nutrition and Food Science found that probiotics, prebiotics, and synbiotics (blends of probiotics and prebiotics) may help prevent weight gain. Become aware of these eight common roadblocks and you may once again be on your way to winning at losing. These nutrient-dense foods will keep you full and satisfied, making it easier to maintain a healthy weight. They can help you develop a personalized approach that focuses on balanced, mindful eating and help you reach a healthy weight. If you're eating carefully during the week but enjoying sugary drinks and large portions of “fun” foods on weekends, this see-saw pattern might have ripple effects on your metabolism. While obsessively counting every calorie isn't necessary or healthy, tracking your eating patterns can reveal surprising insights about why the scale isn't moving. Many people notice that weight loss feels more difficult after the age of 40, even when their eating habits and activity levels haven’t changed significantly. Additionally, varying your workouts can prevent a weight loss plateau and keep things interesting. Many people focus on cardio alone, such as walking or running, which burns calories but doesn’t necessarily build muscle. They flip-flop between undereating and overeating and never make progress,” she explains. “As a result, they’ll feel extremely hungry and overeat later in the day or week. Portion sizes can be tricky, and hidden calories in sauces, dressings and snacks add up quickly. Many of us fall for “healthy” snacks or sauces packed with hidden sugars and fats. Whether you stick to clean eating for beginners or experiment with new fat-burning supplements, your mindset shapes your outcome. If you want more info on what typical traps look like, check out this handy overview of 14 common reasons you’re not losing weight for a deeper look. Forgetting to track “sneaky” calories or ignoring stress can undo a week of hard work. Along the way, I’ll highlight simple fixes, such as beginner’s tips for clean eating, how to get fit without a gym, and even the most effective weight-loss supplements of 2025. If you’re serious about getting fit without the gym or want to see real impact from the best supplements for fat loss, give your nutrition the same daily effort as your workouts.This forces your body to use stored energy (fat) to make up the difference.Try to incorporate short bursts of exercise throughout the day to keep glucose levels stable and insulin sensitivity high and to prevent weight gain.If your workout routines lack variety, balance, or intensity, they may not be delivering the results you’re expecting.These easy ways to improve your eating habits can help you get back on track quickly.Proper hydration is key for a healthy metabolism and avoiding bloating. Reasons You Aren’t Losing Weight Try Ancient Nutrition’s Multi Collagen Advanced Hydrate (mixed berry or lemon lime), a real food source of balanced electrolytes. For one, being thirsty in the first place means that you’re lacking hydration. Meanwhile, probiotic supplements serve as a convenient way to obtain helpful strains of microbes for promoting gut health and microbial balance. You’re not strength training Unfortunately, when we’re not happy or feeling positive, we often gravitate towards comfort foods rather than healthy ones. Then choose a balanced macronutrient snack that has healthy carbs, fat and protein. The health results are not positive, as too much sugar can lead to extra body weight, elevated blood sugar levels, mood swings and more. Remember, sustainable weight loss is considered as only about one to two pounds per week. As you start to fill up on a complete meal (rather than a low-nutrient snack), these hunger hormones finish their job and tell your body you’re full. While producing cortisol is a normal biological process and helps keep us motivated, awake, alert and responsive to our environment, when it’s not in balance, you and your body can feel it. Speaking of stress, when you deal with excessive amounts of it, your body can produce the hormone cortisol. They also identified what types of food these microbes are linked to. Research has found that the gut microbiomes of people with obesity are very different to those of people with a moderate weight. Having good gut health reduces the risk of many chronic conditions like obesity, type 2 diabetes, heart disease, autoimmune conditions, and possibly cancer. Our ground-breaking research has found that no two people respond to food in the same way, even identical twins. During this phase, your body undergoes natural shifts that may affect how it processes nutrients and stores energy. For females, life transitions like menopause can also influence your weight loss journey. Conditions like polycystic ovary syndrome (PCOS) can make weight loss more challenging. "Try to start each morning with a glass of water. Keeping a water bottle beside you all day is a great reminder to get enough water,” says Thoe, RD. "Be mindful of drinks that can lead to dehydration, particularly alcohol and sugary fare. Chronic stress triggers cortisol release, a hormone that can increase appetite and promote fat storage, particularly belly fat. They can create a personalized nutrition plan that works for you. Unrealistic goals may lead to a lack of motivation, frustration, and even a lot of anxiety surrounding food. These conditions require medical support and specialized approaches to achieve successful weight management. Alcohol, in particular, makes you dehydrated and tends to impair judgment around food choices.” Start with cardio activities you enjoy—whether it’s a daily walk, swimming, or dancing. Finding the cause can be the first step in getting back on track toward reaching your weight loss goal. We spoke to weight loss experts to break it down and offer practical solutions. ” Many people struggle with hitting a weight loss plateau or feel like their efforts aren’t paying off. There isn’t one type of weight loss diet that works for everyone. The ZOE program teaches you which foods work best for your body and how to combine them so that you can make any food work for you. When you don’t eat enough food, your body goes into survival mode. It may take a lot of self-work, and a HAES (health at every size) dietitian can help you make this shift. You can use it as reinforcement to practice healthy habits that make you feel good, regardless of what size of clothing you ultimately end up in. This means dropping no more than 10 percent of your body weight each six months; for a 160-pound woman, that would be 16 pounds in six months. Beth Israel Deaconess Medical Center describes this idea of a set point and notes that slow, gradual weight loss is the key to altering your set point. What’s more, she says, even if you’re trying to lose weight, make a plan for how you’re going to include a variety of foods into your day so you don’t feel deprived. “Ninety percent of my weight loss clients are not eating enough during the day, and then they end up bingeing,” she says. In an effort to cut calories, it’s tempting to go through the day trying to eat as little as possible and even skip meals. The idea that you can out-train a bad diet is one of the most common fitness myths.When you’ve committed to making changes, pushed yourself harder, and still aren’t seeing the scale move the way you expect—it’s frustrating, even heartbreaking.Will you let yourself have a scoop of ice cream when you go out with the kids on Saturday?For one, being thirsty in the first place means that you’re lacking hydration.For example, if you drink two unsweetened Caffè Lattes a day made from semi skimmed milk, from your local coffee shop, that could be over 300 calories a day extra consumed.If you’ve been struggling with weight loss, don’t get discouraged.When you’re trying to lose weight, what and how much you eat is more important than your exercise habits, says Karp. This means that you could be losing fat and gaining muscle at the same time, leading to aesthetic differences you can notice in a mirror without a dramatic shift in your actual body weight. Unintentional weight loss is when you lose weight without changing your diet or exercise routine. Your health professional can refer you to a dietitian, who can offer suggestions on getting enough calories. If questions about weight loss plateaus keep popping up in your mind, you’re not alone. Using fat-burning supplements wisely can give your weight loss journey a smart edge, especially when you understand their limits and support them with proven routines. More info from the Mayo Clinic on dietary supplements for weight loss can help spot shady marketing. This “calorie deficit” forces your body to use fat reserves for energy. When you diet, you generally take in fewer calories than your body needs. They’re loaded in calories, sugar and fat while usually low in fiber, protein, vitamins and minerals. Below are 18 common reasons for why you’re not losing weight, along with some action steps you can take to help boost your weight loss efforts. You should always consult your healthcare professional prior to beginning any new dietary or lifestyle regimen aimed at healthy weight management. Lack of sleep can also cause you to crave more sugar and refined carbohydrates, which leads to blood sugar spikes and consumption of excess empty calories. Research shows that time-restricted eating may be a good strategy to combat leptin resistance so you can lose weight effectively. If you continuously overeat past fullness, your body may become resistant to leptin, making it hard to stop eating when you are full. Lean meats (chicken, turkey), fish (salmon, tuna, sardines), eggs, extra-virgin olive oil, nuts, seeds, and avocados are excellent sources of protein and fat. It’s also a key part of building muscle mass, which burns more calories than fat and absorbs more glucose from the bloodstream, improving insulin sensitivity . Incorporating structured strength routines like those offered in Level 2 personal training can be particularly effective for preserving muscle mass while losing fat. As well as hunger hormones, sleep deprivation can also lead to an increase in insulin resistance, which can lead to extra fat storage. One hormone called ghrelin, also known as the hunger hormone, can increase during sleep deprivation, whilst levels of the hormone known as leptin, decrease. Energy is measured in the form of calories, and weight loss occurs if a deficit of calories is created. Research has shown that diet has a greater impact on weight loss than exercise. Also avoid eating too many foods with added sugar, for that elevates your blood sugar levels and causes excessive insulin release as well as too much ghrelin production. In addition to a healthy reduced-calorie diet and healthy lifestyle, an increase in one's gut microbiome diversity may promote healthy weight management. Consuming too many calories, particularly from unhealthy sources like processed foods and sugary drinks, can lead to weight gain and stubborn belly fat. Processed foods are often high in calories, added sugars, and unhealthy fats, which can lead to weight gain and obesity. Higher levels of fatigue can negatively impact exercise performance, and can reduce motivation to continue with healthy eating habits, especially when you may feel tired with low energy to prepare balanced meals. These may cause weight gain because they mess with your metabolism in some way, alter your appetite, cause water retention, or contribute to fatigue, making you less active. What’s more, natural changes in fat tissue that come with aging can prompt the body to gain weight, according to an article published in September 2019 in Nature Medicine. That’s a big deal, because, per the Mayo Clinic, muscle burns more calories than fat. It can allow you the opportunity to give yourself grace for the body you’re in, rather than punishing yourself because you haven’t hit a goal weight or aesthetic or because you lack willpower. Navigating the complexities of weight loss can be overwhelming, especially when you’re not seeing the results you expected. Between social media highlight reels and fad diet promises, it’s easy to feel like you’re supposed to lose 20 pounds in a month or fit into a smaller size overnight. A consultation with a healthcare provider who specializes in medical weight loss can shed light on these underlying factors and offer personalized solutions. Over time, as you lose weight and your body becomes more efficient, your metabolism may slow down. If tracking feels overwhelming, or if you are worried about triggering an eating disorder, consider working with a registered dietitian. For example, that splash of cream in your morning coffee could add up to 100 extra calories per day. It's the painfully oversimplified story that you can eat all the fries you want as long as you burn an equal number of calories on a treadmill right after. But don’t rely on exercise alone to lose weight. Bringing your bedtime forward can help you avoid big blood sugar spikes and dips that can make you feel hungry again soon after eating. And there’s growing evidence that people who don’t get enough sleep have a higher risk of obesity or weight gain. Poor sleep has been linked with serious health conditions like type 2 diabetes and heart disease. The ZOE program identifies your personal “gut booster” foods to support your gut microbiome. "Calories from healthy fats, fiber rich sources and protein, however, are metabolized differently and more likely to lead to effective weight loss," Kirkpatrick added. Be sure to eat enough fruits, vegetables and healthy protein, and try to avoid ultraprocessed foods or items with added sugar. If you work too hard when you’re exercising, it can prevent you from losing weight because it can cause you to eat more and move less when you're not exercising, which can affect the way the body burns fat. Just try adding some low-impact exercises into your routine, and this can help with weight loss. Therapy, meditation, breathing exercises and exercise can all help reduce cortisol levels. To get back on track with your weight loss, learn some stress-reduction habits. High stress exhausts the nervous system and prevents basic functions, like digesting food and burning fat. Why are you not losing weight by exercising? Be sure to watch the full video for a complete understanding of what this product has to offer.Aqua SculptWhen looking into the Aqua Sculpt Supplement, it’s crucial to rely on authentic user feedback and be cautious of unverified sources.Aqua Sculpt ReviewFor a deeper analysis of the Aqua Sculpt Weight Loss Supplement, check out the official link in the description below.Aqua Sculpt ReviewsMany users have shared remarkable success stories, reporting noticeable improvements after using Aqua Sculpt. Today, we’re diving into a detailed review of the Aqua Sculpt Supplement to help you make an informed decision before purchasing. This variety is crucial for individuals with kidney issues who may face challenges in obtaining a well-rounded diet. If you have an imbalanced microbiome, which leads to an overgrowth of more harmful bacteria, this is linked to weight gain and obesity. One reason could be their impact on appetite, where some medications, such as antidepressants and antipsychotics, can increase appetite, making it difficult to maintain a calorie deficit. If someone is struggling with hunger between meals, it can lead to snacking multiple times in the day. Many people also would struggle to leave food behind, even when satisfied, due to not wanting to waste food. Choose alcoholic drinks that are lower in sugar, such as a spirit and diet mixer – a good option is a vodka and soda water, with fresh lime. For a deeper understanding of how these factors intertwine, check out this insightful blog on how losing weight affects your mental health. Your body will thank you—not just with better weight management but with better overall health and happiness. Knowing what goals to use when working out, besides until you drop (which isn’t a good thing, by the way), it such and important part of learning how to keep your body healthy. “Most National Weight Control Registry members those who have maintained weight loss long term — 89.6 percent of women and 85.3 percent of men — exercise as part of their weight loss and weight-maintenance strategy,” he says. What’s more, says Karp, the people who are successful in weight loss are exercisers. “Even if they tell me, ‘I don’t eat that much, I only eat twice a day,’ it is usually pretty low in nutrients such as fiber, protein and color (aka vitamins/minerals).” Protein plays a crucial role in weight loss because it helps keep you full, supports muscle growth and boosts metabolism. (Check out our round up of the best free weight loss and food tracking apps.) If you’re not losing weight despite your best efforts, don’t panic. Working out regularly is not enough — you have to challenge your body. You want your body to have enough water to get rid of any toxins. About a third of adults do not get enough sleep, according to the U.S. Weight loss takes patience and you are more likely to maintain it if you lose weight in a slow, steady way. Water plays a key role in nearly every function in your body. Weight loss can be one of the most common but also frustrating goals for many of us, and it often doesn’t get easier to achieve as one ages because of energy levels, available time, finances, etc.Here are 20 possible explanations why weight loss may happen slower than expected.This is metabolic adaptation, which means you will then burn less energy overall for the same amount of activity/exercise and rest than before, making it more difficult to lose weight.However, the human body is complex, and weight loss isn't always as straightforward as this simple math suggests.When focusing on weight loss for a long time, it can become easy to unknowingly consume more calories than we realise, especially if you are not tracking food intake as before, or perhaps portion sizes are not reduced in line with your reduced needs.Be sure to get bloodwork done every year, and if your vitamin B and D levels or thyroid levels are abnormal, or if you have some other deficiency, it could contribute to not losing weight.For cardio, that feels like you need to catch your breath and your heart is pumping hard. Even worse, highly processed foods can be addictive. In other words, there are likely certain reasons you are not losing weight. Weight loss can be one of the most common but also frustrating goals for many of us, and it often doesn’t get easier to achieve as one ages because of energy levels, available time, finances, etc. Ancient Nutrition is driven by our mission to bring history’s most powerful superfoods to the world with a steadfast commitment to restoring our farmlands and healing our planet through regenerative farming. Designed to fill the gaps left by modern diets, our superfood formulas combine ancient techniques like fermentation with clinically proven ingredients for results you can really feel. In other words, it fills you up more than carbs and fats, which can help prevent overeating. Make sure you’re getting enough fiber, and avoid added sugar and processed foods. It’s easy to become fixated on the digits flashing on the scale, but your body weight isn’t the most accurate metric for tracking weight loss. Other factors like getting good sleep and managing stress levels are also important for insulin sensitivity. Is a weight plateau normal over time? When you hit a weight-loss plateau, it’s easy to blame sluggish metabolism, missed workouts, or stress. If you’re on GLP-1 medications like Ozempic and Wegovy and not losing weight, talk to your healthcare provider to learn if the medication and the dose are right for you. Maybe your goals are not realistic for healthy, sustainable weight loss. Remember, you cannot outrun a poor diet—even the most consistent exercise routine won’t lead to weight loss without the right nutrition. Many nutrient-rich foods like avocados, nuts, and olive oil are also calorie-dense, making it easy to consume more calories than you realize. When your circadian rhythm is off, so are your body’s functions —including those that help with weight loss. "We often eat because we are bored, stressed, tired, thirsty or simply because our favorite show is on," said Kirkpatrick, who believes food should be viewed as fuel, not entertainment. Be sure to get bloodwork done every year, and if your vitamin B and D levels or thyroid levels are abnormal, or if you have some other deficiency, it could contribute to not losing weight. It's important to involve your doctor in your weight loss journey and ask if you’re taking any medications that could prevent weight loss. Fiber even has been proven to support healthy blood sugar levels (already in the normal range) and cholesterol levels. The average person only gets 15–20 grams of fiber each day when you should be getting almost double that daily from a variety of high-fiber foods. It also helps preserve lean muscle mass and support a healthy metabolism, making it essential for breaking through plateaus. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Your healthcare professional may order blood and urine tests that can give information about your general health. Your healthcare professional likely also will review any recent cancer screenings. Is it possible to lose weight without a gym? She specialises in chronic health condition management such as type 2 diabetes and kidney disease, as well as supporting clients with IBS, weight loss and nutritional imbalances in their diet. If you are not pushing your body when you exercise, calorie burn will be minimal, and it will be harder to create a calorie deficit. Exercising regularly is supportive of weight loss, but you want to ensure that your methods of exercising are challenging, to allow enough calories to be burnt. With this, make sure that you are also allowing adequate rest and recovery, as overtraining can put stress on the body and may increase cortisol levels, negatively impacting weight loss. It is also important to consider that whilst in a calorie deficit for some time, the body can adapt slowly, by reducing the metabolic rate, to help conserve energy and slow down any further weight loss. We would not want to be creating a calorie deficit and focusing on weight loss during this time, so if you are finding it difficult to lose weight as a female, be mindful of this possibility! In combination with the above, lower energy levels due to eating time irregularity can then impact on exercise levels and intensity, resulting in poor exercise performance or low motivation. Irregular patterns of eating can lead to fluctuations in blood sugar levels, causing crashes and energy dips, and then when we reach for a quick fix of food, this can lead to spikes in blood sugar, usually followed by another crash. Stress impacts sleep quality, which in turn can impact weight loss – more on this is discussed below. High levels of cortisol signal to the body to produce more glucose, by breakdown of glycogen (the bodies form of energy storage). Protein is also a highly satiating macronutrient, meaning that regular consumption of protein rich food can help to keep you feeling fuller for longer, when compared to carbohydrates or fats. To make it more complicated, other factors aside from total calories from food, play a role in deciding how many of these calories we absorb. You could also split entrées or box half your meal before you begin eating; restaurant portions are often enough for two meals. When you're not preparing the food yourself, it’s challenging to track portions and ingredients accurately. The average restaurant dish contains around 1,200 calories, often double or triple what we might guess. Eating out is part of life's pleasures, but restaurant meals might affect your weight loss more than you realize. With a balanced approach, you will feel more satisfied and energized while supporting your weight loss goals." In this comprehensive guide, we'll explore ten reasons why you might not be losing weight despite being in a calorie deficit, and more importantly, how to address each issue. While a calorie deficit is the fundamental principle of weight loss, several factors can interfere with this seemingly simple equation. If you want to boost your metabolism and burn more calories, we have 7 science-backed ways to try. Diet, exercise, stress, and sleep are the building bl... The ZOE at-home test kit analyzes your gut microbiome, to identify the best foods and food combinations for your metabolic health and your gut bugs. No supplement, home workout, or fat-burning morning routine can compensate for a poor diet. Clean eating for beginners is often the missing puzzle piece. Exercise matters for countless reasons—strength, mood, confidence—but most weight loss comes down to what’s on your plate. “This means their cells aren’t effectively taking in glucose (sugar) leading to energy crashes and an increased appetite.” Or, speak to a registered dietitian to determine the right amount for you. Lean meats, fish, eggs, beans, tofu and Greek yogurt are all great options. Portion sizes can be tricky, and hidden calories in sauces, dressings and snacks add up quickly.Your lack of weight loss in terms of pounds measured on a scale may be a perfectly healthy result of exercising more.Read how to regulate your sleep schedule and practice mindfulness to reduce stress.Women may experience an increase in belly fat during menopause due to hormonal changes.By incorporating regular physical activities into our daily routine, we can maintain a healthy metabolism and prevent weight gain.A long term inflammation can interfere with the body’s ability to lose fat, as it can impact hormones and appetite signals, such as leptin or insulin levels.This video aims to provide insights into the potential benefits of millets for kidney patients, emphasizing the importance of personalized dietary choices to support renal health. If you are eating well and going to the gym but aren’t seeing a shift in the scale, it may be because you are gaining muscle, which is more dense than fat. These big spikes and dips also make you more likely to opt for ultra-processed foods, which increases your risk of overweight and obesity. These big spikes and dips can make it more likely you’ll feel hungry again soon after eating and can contribute to poor health in the long run. “There are so many more factors at play, and these include genetics, environment, sleep habits, and muscle mass, among others. If you’re tired of feeling stuck or want help finding a path that fits, personalized support is just a click away. Self-awareness is the key—track what you eat, notice how much you move, and stay open to change. It can take years for your metabolic rate to recover from crash dieting. Many people who lose weight this way rapidly regain it soon after. But restricting your food intake is hard to sustain and focuses on the quantity of food, not the quality. But not everyone needs to lose weight.