The most discouraging thing when you are trying to lose weight, the scale is not going down for multiple days or even weeks. There are a few things that can have a great impact on why your weight is not going down that might hold you back from reaching your goal.
1. You’re eating too many calories
When your weight is not going down, there is a big chance that you are taking in too many calories. Maybe you’re tracking your calories wrong or your maintenance calories have changed.
To get a rough idea of how many calories you burn right now, you can use an online calculator to get an estimate.
Make sure you are in a deficit of something around 200 calories. A bigger deficit is possible but is way harder to sustain. Only increase this deficit when your weight loss plateaus. If you’d like to learn how you can set up your own fat loss diet, you can check out this link.
2. You’re not sleeping well or are stressed
Your sleep and stress levels have a huge impact on your body and weight loss. This may be something you won’t think of when you are looking for the reason why you are not losing weight but it is true.
When we are stressed or deprived our stress hormone, cortisol goes up. (1) When we are stressed we are tempted to eat more. (2) This means we consume more calories, so it will be harder to stay in a calorie deficit.
3. You’re holding water
Bloating is a common reason why you might not be losing weight or look like you gained fat. Maybe you ate more carbs last night or had a higher salt intake than normal. These small changes can make your body retain water, don’t worry this is going to fix itself.
There is also a chance that you are definitely losing weight, but you’re just not being patient enough. Whether we like it or not weight loss takes time.
This is something you need to keep in mind, especially when you’ve been dieting for a while it will get harder and take longer.
5. Not active or exercising
This may sound obvious but it is easy to forget sometimes. Maybe you based your deficit calories on the time you were very active (like vacation or time off) but you’re back at a desk job right now.
Or you may be injured and just can’t workout or move that much in general.
Exercise burns calories. So when exercise goes down we burn fewer calories, this is something you need to keep in mind when you are not losing weight. The best way to solve this is to recalculate your maintenance calories.
6. Weekend dieters
You’re a weekend dieter. This is a big problem for a lot of people. You are sticking to your plan all week-long but then the weekend comes along. One drink won’t hurt, right? Or the second one?
And the third and then the snacks and….. You probably notice the problem here. Because we stick to our plan perfectly we think that one drink or one snack won’t hurt, and you are right.
The problem is that it won’t stay with one drink or snack. You don’t have to be perfect at any time to lose weight but ……
7. Building muscle
This may be one of the positive reasons why you are not losing weight. And that is that you are gaining muscle! Muscle weights something, so when you gain muscle you’ll gain weight.
If your weight stays the same, there is a big chance you are still losing fat but you won’t see it on the scale because you also gained muscle!
A scale that also measures your fat level and muscle mass is the best way to be sure of this. Know that these are just estimations but you will have a rough idea what is happening in your body!