3 Reasons You Might Be Struggling to Lose Weight

Posted by Beni Cook

If you’re trying to lose weight, chances are at some point you have or will feel like you’re not losing as much as you should be – or perhaps you’ve stopped altogether. It’s common to have your weight loss slow down or stop after some initial progress, and it can feel like a bit of an uphill battle to get the numbers going down on the scale. The good news is that there are always reasons why weight loss doesn’t seem to be working. Read on for some common reasons people struggle to lose weight, and what you can do to get back on track. 


Has your weight really plateaued? 

We often hear clients say that they “just can’t lose the last few kilos”. While this can be true, sometimes it’s simply a case of measuring the wrong thing. Building muscle, water retention, and fluctuating hormones can all impact your weight, causing the numbers on the scales to stay the same for days or even weeks – but that doesn’t mean you’re not burning fat. 

If you want to truly measure your weight loss, try instead to measure your waist once a month and calculate your body fat percentage. Remember that how your clothes fit and how you feel in your own body can also be much more telling of your progress than solely focusing on the numbers on the scale.  

If you’re still concerned that the weight isn’t coming off, check out the following common issues with weight loss. 


Reason #1. Your food intake is off

We all know that a big part of weight loss is using more energy in the day than you consume, which is why watching what you eat is an important step in your fitness journey. However, even if you think you’re eating well, you could be making missteps that hinder your progress. 

Some common food-related mistakes that may impact your weight loss include:

  • Not keeping track of what you’re eating – how do you know you’re ‘eating well’ if you’re not tracking what you’re eating? You don’t have to count calories if you don’t want to, but you should keep a food diary and pay attention to your portions.
  • Your food quality is low – what you’re eating is just as important as how much. Try to avoid processed foods, even if they’re marketed as “healthy” and instead opt for whole foods where possible. 
  • Not eating enough protein – protein helps boost your metabolism and reduce cravings, so try to get a good amount in each day, especially in your breakfast. 
  • Too many carbs – your recommended carb intake will depend on your individual body and weight loss goals, however, too many carbs are a common reason people struggle to lose weight. Consider trying a low-carb diet to aid in your weight loss, especially if you want to lose a large amount of weight. 
  • You’re drinking sugar – liquid calories are one of the most overlooked aspects of people’s diet, and yet they can be the difference between losing the weight and staying at a plateau. Limit soft drinks, juices, and alcohol and you’ll be amazed at the difference it makes. 


Reason #2. You’re not doing the right exercise

As well as monitoring your food intake, regular exercise is a fundamental component of losing weight. 

Try to include the following training in your exercise regime each week for optimal results:

  • Strength training – strength training plays an important role in your overall fitness and weight loss efforts. Without resistance training, you’ll often burn off your muscle mass along with the fat, which is rarely ideal. Strength training such as weightlifting will help you maintain and build muscle mass, keeping you lean and toned as you lose the fat. 
  • Cardio – aerobic exercise when done correctly is an amazing way to assist with weight loss and is especially effective at burning more body fat throughout your day. Try to include jogging, cycling, or swimming into your regular fitness regime each week. 
  • Walking – walking utilises mostly stored body fat as the fuel source and demands very little from the body, allowing it to be repeated frequently. 


Reason #3. Lifestyle and medical factors

While regular exercise and a healthy diet are key when trying to lose weight, sometimes there are other things at play that can hinder your ability to lose weight. If you feel like you’re doing everything you can and something’s still not right, it could be because:

  • You have poor sleep – quality sleep is crucial to both your physical and mental health and can significantly impact your weight. Research shows that adults who sleep less than 7 hours a night have a 41% increased risk of obesity, so make sure to get your 8+ hours in every night. 
  • You’re not drinking enough water – water intake is a huge factor in weight loss and can actually help you burn more calories in your day. Drinking a glass of water 30 minutes before meals is particularly helpful to aid in weight loss. 
  • You have a medical condition working against you – from hyperthyroidism to PCOS, there are many medical conditions that can make weight loss harder. Some medications can also make losing weight difficult, or cause weight gain. If you’re concerned any of these apply to you, speak to your doctor about your options. 


As you can see, there are many reasons why your weight may not be dropping as quickly as you would like. With a consistent, nutritious diet and regular exercise, you’ll hopefully see the results you want. However, if things still aren’t going your way, try taking a step back. Remember that crash diets rarely work in the long term, and losing weight is generally a slow process. Do what you can to reach your goals, but learn to give yourself a break too. and if you need a hand figuring out the best regime for you, we can help – contact us to find out more. Or sign up today for 50% off our 21 day transformation offer.

Beni Cook
Beni Cook is the Head Personal Trainer and Founder of Beyond Best. Beni is a health and fitness expert who develops individualised exercise programs that will meet your own short and long-term objectives, while providing information, advice and encouragement that will enable you to lead your healthiest life, every day.

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