Why am I not losing weight? 6 sneaky reasons sabotaging your weight loss goals

“I feel like I don’t really eat much, so why am I not losing weight?” Sound familiar? 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.

Why can’t I lose weight?

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.

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.

6 possible reasons why you can’t lose weight

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 can’t I lose weight?”

1. You have insulin resistance

It’s possible that you have a condition called insulin resistance. 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.

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.

2. You’re stressed

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. Try these simple steps to start taking better care of your mental health.

3. You’re drinking artificially sweetened drinks

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:

• Blackberries, orange and mint leaves
• Blueberries, lemon and rosemary
• Fresh strawberries, lemon and basil

There are many more combinations you can try to make your water more interesting. Get creative and make it fun!

4. You’re not snacking smart

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.

Here are a few snacking tips:

• Don’t snack blindly. Look up the nutrition information for your snacks, so you know what you’re eating.
• Avoid products that contain artificial sweeteners.
• Eat fresh fruits and vegetables whenever possible. If you’re not a big fan of fruits and vegetables, you can pair them with something tasty like hummus or a handful of nuts.

5. Your exercise routine needs a change

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 muscles, and muscles help increase metabolism.

Another potential reason to consider is that you’re doing the same workouts over and over. If you’re always doing the same routines, your body gets used to it and will hit a plateau. We need to push our bodies out of their comfort zone and get a little uncomfortable.

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.

6. You’re not getting quality sleep

We all know sleep is important for overall health, but did you know that adequate, quality sleep is crucial for weight loss?

Regularity in your sleep schedule can help reduce your body's stress levels and lower cortisol, allowing you to unwind and to 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.

Doing everything right but still can’t lose weight?

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.