Have you ever had or currently in the situation where you weigh yourself week after week but you’re just not losing weight? You’re not the only one, many people find they struggle to lose weight or thier diet plateaus.

When you first start a diet you can lose weight quite quickly but then it starts to slow down or stop. Here are my top 10 reasons why the scales might not be moving and how to combat this.

not losing weight

1 You May Be Gaining Muscle

If you are exercising to lose weight then you will be building muscle. Although you may be slimming down, you might not be losing weight. You could be burning fat and gaining muscle.

To see if this is the case, take your measurements every week, your Chest, waist, hips, thighs, calves and upper arms. If you’re slimming down but not losing weight then you’re gaining muscle.

2 You May Be Weighing At The Wrong Times Or Too Often

Your body weight flutuates a lot and there are a few reasons for this:

Hydration – Depending on how hydrated you are will affect your weight and you could also be retaining water if your diet has too much salt in it.

Food – Your weight will increase when you eat, it takes the body anywhere from 24 to 72 hours to fully digest food and leave the body. So you will get heavier and heavier after every meal.

If you are weighing at different times of the day this can have a huge impact on the results. It’s best to weigh yourself at the same time of day, usually first thing in the morning when you’re at your lightest to get a consistent result.

Weighing every day is also not a good idea as your weight will fluctuate from day to day. It is generally best to weigh weekly or even every two weeks.

3 You May Not Be Drinking Enough Water

Hydration can make a huge difference to your weightloss. If you aren’t drinking enough water your body can digest as quickly as if it’s fully hydrated.

It can also cause your body to retain water because it doesn’t know when it will get more. So drinking water regularly throughout the day can help you to reduce the amount of water you retain.

Drinking water can also help you cut down on snacking as the body confuses thirst for hunger. Also when drunk before a meal it can help you to feel fuller much quicker, reducing the amount you eat.

4 You May Not Be Getting Enough Sleep

Not getting enough sleep can affect the body in a few ways. If you’re feeling tired you are less likely to do more physical activities, and will probably try to boost your energy by eating sugary foods or cups of coffee.

Lack of sleep can affect your metabolism meaning you won’t be burning calories as quickly as you should. When you have sleep deprivation the body makes less of the hormone Leptin, this hormone tells the body when youre are full. You also produce more of the hormone Ghrelin which tells the body you’re hungry.

5 You May Not Be Active Enough

Dieting alone can help you to lose weight but it wont just be fat you’re losing. You will be losing muscle and bone density.

When you diet, you need to make sure you are burning more calories than you are consuming. Even if they are healthy calories, if you don’t burn them off during the day, they will get stored in your body.

Being more active will boost your weight loss and will help you to reduce the amount of muscle mass lost due to weight loss.

This doesn’t mean you have to hit the gym seven days a week, there are plenty of activities you can do even at home that you wouldn’t usually see as exercise. To learn more, read my post how to get fit without exercise.

6 You May Be Eating Too Many Treats

If you are like me and are strict with yourself during the week and relax on the weekend, then you may be overdoing it. Just one big cheat meal can ruin the work you’ve done all week.

If you’re following a diet that allows you to have treats like Slimming world (Syns) then you may need to keep a better track of how many you are using or doublecheck the extras you are adding to your meals are the correct Syn count or calories.

If you need any tips for low calorie/Syn treats check out my post here.

7 Your Medication May Affect Your Weight Loss

There are many medications that can make you put on weight or cause you to retain water. Diabetic medication such as insulin, antipsychotic medicines, antidepressant medicines, Epilepsy medicines, steroids and blood pressure medicines can all cause you to gain weight.

However not all medicines of these type cause you to lose weight so there may be a different type you can try. Consult your doctor if you believe this to be hindering your weight loss. There may be alternatives available to you.

8 You May Be Exercising Without Addressing Your Diet

Exercising without addressing your diet may cause you to not lose weight. Your body needs to burn more calories than it consumes. If you are having high-calorie meal such as a takeaway pizza, it can have around 2400 calories. It would take over 2 hours of running to burn 300 calories and that is just for one meal.

Your diet may not be that bad exercising every day for 30 – 50 minutes can burn only 300 calories. If you were to do this every day for a week you would only lose two-thirds of a pound.

Exercising also causes you to gain muscle so you may be burning fat off and building muscle at the same time. You may need to eat healthily as well as exercise to get the results you want.

9 You May Not Be Eating Enough

Believe it or not but not eating enough can stop you losing weight and your body goes into starvation mode. Your brain doesn’t realise what you are doing is good for you, but thinks you are starting to starve. At this point, your body may be starting to reduce the number of calories you burn to conserve energy by slowing down your metabolism.

To combat this you can do resistance exercises such as weight lifting or bodyweight exercises. These are proven to work against your body’s starvation mode.

10 You May Have A Medical Condition

Medical conditions such as an underactive thyroid can cause you to gain weight or reduce your weight loss.

If you are worried that you have a problem rather than having a weight loss plateau then consult your doctor.

Have You Ever Hit A Slump Which Caused You To Not Lose Weight?

Let me know in the comments below and how you managed to turn it around.

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