Reasons why you are not losing weight

Let’s imagine this hypothetical scenario.

  • You’ve just started a diet, but after two weeks, you no longer see any results… You have even started going to the gym.
  • You’ve started wondering what it might be that you are doing wrong.
  • You’ve been limiting yourself from certain foods and want to see some progress.
  • Now you feel desperate and want to quit.
  • Before that, you want to make a final check on the internet and find an answer to your “failure.”
  • Lucky you, we might have it for you.
  • Let’s take a look at some of the most common mistakes that you might be making that prevent you from losing weight:

Reasons for not losing weight

  1. Overeating


  • The most common reason for the scale to stay at the same place or even go up might be that you are overeating.
  • “But I’ve been on a diet the last two weeks; that’s impossible.”
  • This is a common trap that new beginners fall for.
  • Even though you started eating “healthier,” it doesn’t mean that you will lose weight.
  • The primary condition to lose weight is for you to be in a calorie deficit.
  • What this means is that you have to burn MORE calories than you consume.
  • Sure, you may have started making healthier food choices, but are you sure you are eating the right amount?
  • If the answer is no, you might be consuming more calories than you burn, which means you are NOT GOING TO LOSE WEIGHT.


  1. Drinking too much 
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Drinking too much Alcohol

  •  is not only famous for its delicate taste and scent. actually has hidden calories… Which are quite a lot, and EMPTY!
  • You’ve read that right. One gram of ethanol has seven calories.
  • Now, if you do the equation, if you drink two beers for the night, that’s around 450 calories extra for the day.
  • 450 calories, out of which ZERO go towards constructive processes like the calories you get from other foods.


Need we say more?

  1. High Stress

High Stress

  • Being overburdened by work, chores, meeting deadlines has a price.
  • When your cortisol levels rise, you might experience difficulties in doing specific tasks such as focusing.
  • What do you think happens with your body when it’s being put into an enormous amount of stress?
  • Even if you are training and following a proper diet, your performance will suffer if you have a high amount of stress.
  • You won’t lose any weight, and you may experience other problems such as headaches, tiredness, lack of concentration, muscle cramps.
  • Most importantly, high levels of stress may lead to emotional eating which gets you even further from your weight loss goals.
  • Fix your mind before you take care of your body!
  1. Decreased Physical Activity


  • Not enough physical activity can slow down the process of losing weight.
  • In fact, it might even stop the whole process.
  • Even if you are already hitting the gym a couple of times a week, your physical activity might still not be sufficient for your goals.
  • If you are the type of person that goes by car to the office, then to the gym, and comes back home, then guess what, you lack physical activity!
  • When was the last time you checked how many steps have you made during the day?
  • If you are not even close to 8-10k, then you have something to work on!
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Some valuable tips for making more steps:


  • Park as far from the supermarket as possible
  • Use the stairs instead of the elevator
  • Take a quick 10-minute walk after a meal
  • Walk to the office if possible
  • Implement some cardio in your program


  1. Not Giving Your Program Enough Time


  • Sometimes, getting obsessed with the scale might have the opposite effect.
  • It’s an excellent thing to scale yourself every day; however, some people feel bad if they see the scale has gone up.
  • Most of the time, that’s water retention. So, for example, that can happen if you’ve consumed more salt or carbs on the previous day.
  • However, after seeing that, you may panic, and the chance you start binging on food because “everything is lost” is high.
  • Give yourself enough time and strictly follow the plan that your coach has created for you.
  • You will only see the benefit if you are dedicated enough.
  • Don’t give up that easily, and don’t let a scale scare you from achieving your goals.

Takeaway message

  • The most important factor for losing weight is for you to be in a calories deficit.
  • Being put under pressure raises our stress levels, which may slow down the process of losing weight.
  • Being physically active is vital for maintaining overall health and losing weight.
  • Be patient, find something sustainable that feels seamless, and the results won’t be late!
  • Don’t create mental resistance on your way to a better body composition.


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