6 Reasons Why Losing Weight Doesn’t Work For You

If you want to lose weight and don’t lose any weight despite exercising and dieting, you’ll end up standing on the scales at a loss. In this article we will show you the most common reasons why losing weight does not work.
The causes of obesity are varied and individual because, in addition to the biological aspects, psychosocial and environmental factors can also play a role. If losing weight does not work out or stagnates at a certain point, the following reasons can be summarized:

#01 – Not Enough Scheduled Time For Working Out

One of the most common reasons why weight loss doesn’t work out is too high expectations or a too-tight schedule. In order to lose weight healthily and, above all, sustainably, it is recommended not to lose more than 0.5 to 1 kilogram per week. With 10 kilos you need 3 months and with 20 kilos half a year. These are periods of time that you should be prepared for because losing weight takes time. So don’t get impatient and don’t put yourself under pressure. Also, look at each day individually and anew, because losing weight is sometimes faster and sometimes slower.

#02 – It Doesn’t Work Without a Calorie Deficit

The basis for losing weight is a calorie deficit. In other words, the body has to use more energy than it takes in. Although some diets promise otherwise, the calorie deficit is and remains the basis for losing weight. It is not always easy to estimate how much energy the body consumes and really needs. Not every metabolism is the same and living conditions also have an impact on one’s own energy requirements. It is also difficult to assess how much energy is actually in the food. While 1 kg of broccoli only has about 330 calories, two small slices of pizza of 100g each bring about 360 calories. In other words, a food that is 5 times its weight has fewer calories than another.
If losing weight doesn’t work out, even though you’re already eating a healthy and balanced diet, it’s possible that you might not yet have the right feeling for the food you’re eating. Then it can be helpful to count calories every now and then for a few days to get a better feeling for your own diet. There are also a number of helpful apps for this.

#03 – Lost Weight Too Quickly

If the weight loss doesn’t work out or the weight stagnates at a certain point, this can also be the result of a too radical weight loss. Especially with “flash diets” the body loses a lot of water, which can then lead to weight stagnation for a certain time within the weight loss project. In addition, if there is a drastic undersupply of energy, the body also lowers its basal metabolic rate, for example by slowing down the metabolism and breaking down muscles. At a certain point, these things make it much more difficult to lose weight and make lightning diets the main triggers of the well-known yo-yo effect. This can be prevented with a moderate deficit of around 500 to a maximum of 1000 calories a day. If you also want to build muscle while losing weight or do a lot of sport in general, you should proceed even more slowly and not be more than 500 calories in deficit per day.

#04 – Too Little Balance

In many cases, eating is an emotional thing. When losing weight doesn’t work, stress often plays a role. Studies have long shown that stress and obesity are closely related. Those who are balanced act less emotionally and generally have a better experience of stress. This also affects eating habits. In order to counteract an emotional eating behavior, either the triggers of stress or the burdensome emotions can be reduced or better handling of them can be practiced. Here are a few tips to get more balance:

  • Sufficient sleep and relaxation techniques

●  Mindfulness exercises 

●  Sports/Yoga

●  Avoid stressors

  • Balancing hobbies 

●  Digital Detox

#05 – The Metabolism Doesn’t Cooperate

A healthy and active metabolism is an important basis for losing weight. The more vital the general metabolism is, the more active the fat metabolism processes are. If losing weight doesn’t work, a common reason for this can be that the body is not optimally utilizing the building blocks it is getting. The following factors promote metabolic imbalance:

  • Unbalanced diet

● Too little liquid

● Irregular or poor sleep

● Too little movement

  • Overall tress

#06 – Medical Causes

If losing weight does not work despite a calorie deficit, medical causes should also be clarified with a doctor or ruled out. In addition to the lifestyle factors mentioned above, an imbalance between energy intake and consumption can also have physical causes that cannot be compensated for, or not completely, by adapting one’s lifestyle. These include:

  • Thyroid diseases

● Hormonal changes (e.g. menopause or pregnancy)

● Depressive disorders

● Eating disorder

  • Medication

● Genetic causes


Creating a lifestyle by following healthy nutrition and becoming fitter overall is the main goal you should strive to achieve. Get rid of  “the quick fix” mindset, and stop following “magic” diets it will cost you more in a long run. Understand that fitness is a journey it requires patience, hard work, discipline, and commitment. By trying different foods and workout plans in time you will learn how your body reacts, and you will be able to be your own coach.

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