When you lose weight, your body fights back.

Posted by Maria Lennartz on Monday, March 11, 2019

You may be able to lose quite a lot of weight at first, without much effort. However, weight loss may slow down or stop altogether after a while.

This article lists  common reasons why you're not losing weight.

It also contains actionable tips on how to break through the plateau and get things moving again.

1. Maybe You Are Losing Without Realising It

A weight loss plateau may be explained by muscle gain, undigested food and fluctuations in body water due to hormones and other body fluctuations. If the scale doesn’t budge, you might still be losing fat.

2. Keep track of what You're Eating

Awareness is incredibly important if you are trying to lose weight. Many people don't have a clue how much they're really eating.

Studies show that keeping track of your diet helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don’t

Keeping a food diary or take pictures of all your meals and snacks can be helpful when you are trying to lose weight.

3. Eat more Protein

Eating protein at 25–30% of calories can boost metabolism by 80–100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking

Low protein intake may bring your weight loss efforts to a standstill. Make sure to eat plenty of protein-rich foods.

4. Keep an eye on your Calories intake

A large number of people who have trouble losing weight are simply eating too many calories.

You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake by a significant amount

If you are not losing weight, you should try weighing your foods and tracking your calories for a while.

6. Lift weights

Strength training is an effective way to lose fat. It prevents the loss of muscle mass often associated with weight loss and helps maintain long-term fat loss.

7. Try not to binge (Even on Healthy Food)


This is a significant problem for many dieters. Some of them binge on junk food, while others binge on relatively healthy foods, including nuts, nut butters, dark chocolate, cheese, etc.

Even if something is healthy, its calories still count. Depending on the volume, a single binge can often ruin an entire week's worth of dieting.

8. Increase intensity and cardio

Make sure to do cardio regularly. It helps you burn fat, especially around your midsection. Low intensity with your exercise could be one reason for a weight loss plateau

10. Get a good night’s sleep

Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively.

11. Drink more water

Drinking water can benefit weight loss.

In one 12-week weight loss study, people who drank half a liter of water 30 minutes before meals lost 44% more weight than those who did not.

Drinking water has also been shown to boost the number of calories burned by 24–30% over a period of 1.5 hour

12. Reduce your alcohol intake

Occasional drinking seems to be fine in regards to weight loss , while heavy drinking is linked to weight gain

Also keep in mind that the alcohol itself has about 7 calories per gram, which is high

Alcoholic beverages are generally high in calories. If you choose to drink alcohol, spirits mixed with zero-calorie beverages are probably the best option.

13 Eat Mindfully

Numerous studies have shown that mindful eating can cause significant weight loss and reduce the frequency of binge eating

Here are some tips to eat more mindfully:

Eat with zero distractions, sitting down at a table with just your food.

Eat slowly and chew thoroughly. Try to be aware of the colours, smells, flavours and textures.

When you being to feel full, drink some water and stop eating.


Change your focus

Instead of approaching weight loss from a dieting mindset, make it your primary goal to become a happier, healthier and fitter person.


Focus on nourishing your body instead of depriving it, and let weight loss follow as a natural side effect.