Why am I not losing weight?

It can be disheartening and frustrating when you feel you’re putting in the effort towards a healthy lifestyle, but the numbers on the scales are refusing to move. That said, it is a common occurrence and can happen for a number of reasons, so it certainly shouldn’t be the end of the road on your journey. Keep on reading to learn what the ‘weight loss plateau’ is, and to explore the top reasons for not losing weight during a health journey so you can make the changes that will get back on track towards your goals.

What is a weight loss plateau?

The weight loss plateau is a common reason for not losing weight. It’s a period when it seems you have stopped losing weight, despite following a healthy eating and exercise plan, and can happen at any point during your journey.

There are a few potential reasons why the weight loss plateau occurs, and it might be a reason for not losing weight in the linear way you might expect. One potential reason for the weight loss plateau is the body switching to burning glycogen rather than glucose, before it moves onto fat burning mode. This can lead to a loss of ‘water weight’ or a loss of muscle mass initially, as glycogen is bound to water and stored in muscle.¹ For more reasons for not losing weight due to a weight loss plateau, read this article.

For those who follow “fad diets”, this loss of momentum can lead to a return to old habits and prevent any positive changes happening long-term. This is why following a sustainable plan like The Fast 800 Programme is important, as it guides you through any dips in your journey and brings you out the other side with the tools you need to reach your goal weight and lead a healthy lifestyle long term. Plus, our Programme in particular focuses on a protein-rich Mediterranean-style diet to help retain muscle mass during weight loss, so you know the weight you’re shedding is excess fat rather than valuable lean muscle mass.

The top 5 reasons for not losing weight

If you’ve been eating a nutritious, low carbohydrate diet and you’ve been exercising regularly but you’re still not getting the results you expected, here are a few of the reasons for not losing weight you may want to investigate first:

1. Stress is getting in the way: High stress levels drive up the production of the hormone ‘cortisol’. When cortisol levels remain high, it can trigger emotional eating and lead to increased appetite, which can then be one of the contributing reasons for not losing weight.² High cortisol has also been associated with visceral fat accumulation, which is a harmful form of belly fat. Practising mindfulness is one way proven to manage cortisol levels.³ Sign up to our Programme for access to a library of mindfulness resources to help get you started.
2. Focusing on the wrong numbers: One of the top reasons for not losing weight is focusing on the wrong numbers. When you follow a high protein, low carbohydrate diet and regularly exercise to achieve the best metabolic health outcomes, the numbers on the scales may not accurately reflect your achievements. This is because muscle weighs more than fat, so you may be losing harmful fat but keeping a steady weight due to muscle retention. So, ensure you’re noting the ‘non-scale victories (NSVs)’ like these members did, and tracking numbers like waist measurements rather than just the kilos lost.
3. Hidden carbohydrates and sugars: Many of the ‘health foods’ on the market are packed full of hidden carbohydrates that spike your blood sugars. Protein bars are often chocolate bars in disguise, and ‘low-fat’ products that hold bold claims are frequently full of additives. Ensure you’re choosing all-natural products that are low in sugars and provide a balance of nutrients like fibre and protein to aid in your weight loss journey.
4. Underestimating protein and fibre: When considering reasons for not losing weight this is arguably one of the most important places to start. Hitting the recommended daily 60g of protein and 30g of fibre targets is essential for keeping the metabolism firing and keeping you full between meals to avoid snacking or grazing. Following a diet like a Mediterranean-style diet, which is naturally high in protein and fibre, is the best place to start.

   Join our email community

   Learn more about The Fast 800 approach to healthy living by receiving our free content, health tips and recipes as well as exclusive offers, delivered straight to your inbox.

   Name(Required)

   Email(Required)

   Sign up

   Δ

5. Missing out on community: If you’re reaching a point of low motivation or a weight loss plateau, a community can be invaluable for keeping up momentum. Studies have actually shown that exercising with others who are also active can boost motivation, and the same can go for healthy eating.⁴ Find a buddy who can join in with your efforts, or sign up to The Fast 800 Programme for access to our exclusive online community through interactive forums.

Ultimately, health is a long-term game. There is no quick fix, and it’s important to stay kind to yourself if you find you’re reaching a weight loss plateau or you’re not losing as much weight as you initially thought you might. Stick to it, and try making some adjustments based on these reasons for not losing weight.

Sign up for your 7-day free trial of The Fast 800 Programme to get started with helpful meal plans, automated shopping lists, guided mindfulness resources, and access to our expert Health Coaches in our lively online Community for personalised support to overcome plateaus. And remember, slow and steady wins the race, so don’t give up!