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“I feel like I don’t really eat much, so why am I not losing weight?” Sound familiar? Hitting a weight loss plateau can be frustrating, especially if you’re exercising and eating well.
If you’ve been feeling this way, let’s talk about some sneaky reasons why we sometimes don’t lose weight as expected—even when it feels like we’re doing all the right things.
Keep in mind that everybody—and every body—is different. If you’re eating well and exercising regularly, you might be surprised or frustrated if you don’t see the results you expect.
But what works for someone else might not work for you, so try not to compare yourself to others.
It’s also important to note that slow, steady weight loss should be your goal. According to the U.S. Centers for Disease Control and Prevention (CDC), people who lose weight at a gradual pace (about 1-2 lbs a week) are more likely to keep the weight off than people who lose weight quicker.
If you’re having trouble losing weight, a good place to start is your primary care physician’s office. They can help you pinpoint why you’re not reaching your weight loss goals and figure out the right next steps, which may include meeting with other specialists, like a dietitian, for more personalized support and nutrition advice.
There is a long list of potential reasons why people hit a weight loss plateau, which is why it’s important to talk to your doctor about your individual concerns. But here are a few of the most common reasons I see with my patients who come to me asking, “Why am I not losing weight?”
It’s possible that you’re experiencing something called insulin resistance, which affects about 1 in 4 adults. With insulin resistance, the cells in your body stop responding to insulin, causing high levels of sugar in your blood (also called high blood sugar).
If your body builds up insulin resistance, that extra blood sugar will be stored as fat instead of as an energy source called glycogen. This makes it more challenging for us to lose weight despite good dietary habits.
Some medical conditions can cause insulin resistance, including polyendocrine metabolic ovarian syndrome (PMOS), formerly referred to as polycystic ovary syndrome (PCOS).
The best way to fight insulin resistance is by exercising and generally living an active lifestyle. However, sometimes medications can help initially, so please consult your doctor for evaluation and treatment options.
Stress can produce excess levels of a hormone called cortisol. Cortisol shifts your metabolism to store fat. It also increases your appetite and can cause cravings for sweet, fatty and salty foods.
Trying to lose weight while constantly craving those “cheat day” foods is practically fighting a losing battle.
So, stress management and caring for your mental health are important in reaching and maintaining a healthy weight.
What kind of beverages are you drinking? Sugar-free and “zero-calorie” drinks have artificial sweeteners, which significantly increase ghrelin levels.
What’s ghrelin and why is that a problem? Ghrelin is a “hunger hormone” that stimulates your appetite, meaning it can cause increased food intake and fat storage.
You may ask, how about sparkling water that doesn’t have any artificial sweeteners? Unfortunately, the carbonation in the liquid also does the same thing—it increases ghrelin.
Plain water is the best thing to drink (in general and especially for weight loss). But some of us just can’t stand the taste of plain water, and I get it. Instead of using sugar-free flavoring drops, try infusing water with fresh fruits and herbs such as:
There are many more combinations you can try to make your water more interesting. Get creative and make it fun!
Snacks in between meals can add up. While snacks are sometimes necessary and can be helpful in keeping you from getting too hungry between meals, try to snack smart.
Pay attention to whether you’re actually hungry or you’re just reaching for something because you’re bored or stressed. It can help to drink a glass of water and wait a few minutes. Then, if you’re still hungry, look for a balanced snack that will satisfy your hunger.
Here are a few snacking tips:
If you feel like you’re exercising regularly but not seeing results, you might not be doing the right kind of exercise. For example, doing too much cardio without any strength training will make it difficult for you to gain muscle, and muscles help boost metabolism.
Another potential reason to consider is that you’re doing the same workouts over and over. If the same routine has become easy, it might be time to give your body a new challenge.
How? Try adding in some high-intensity interval training to mix things up. Change up your routines, increase repetitions or the number of sets in your workout.
These small changes can have big results. You can also try exercise snacking, or sneaking in small amounts of exercise throughout your day.
If you need support figuring out what type of exercise plan is best for you, consider meeting with a personal trainer.
We all know sleep is important for overall health, but did you know that adequate, quality sleep is crucial for weight loss? In a meta-analysis of more than 285,000 adults, short sleep was associated with a 35% higher risk of obesity.
Regularity in your sleep schedule can help reduce your body's stress levels and lower cortisol, allowing you to unwind and recover at night. Sleep also helps regulate our hunger and satiety hormones.
Aim for 7-8 hours of sleep each night, and try to maintain a consistent routine by going to sleep and waking up around the same time every day. If you’re having trouble sleeping, try these healthy sleep habits or ask your primary care doctor for help.
It can be frustrating when you feel like you’re doing everything you should be doing—eating well, exercising, getting enough sleep—and you’re still not where you want to be. If that’s you, take a deep breath and give yourself some grace today.
Remember that these healthy habits are still doing wonderful things for your body, even if you’re not seeing the weight loss results you want.
Talk to your primary care physician about your weight loss goals and how you can work together to achieve them. Don’t have a primary care physician? Find a doctor near you today.
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