10 Reasons Why You're Not Losing Weight

Just because the scale doesn't budge doesn't mean you're broken.

We've all made a tiny prayer to the gods before stepping on top of our bathroom scales and hoping for any decrease in number. 

And, we've all been there, when the number doesn't budge. There's some swearing, maybe a few tears, and then there are promises to eat a little less, exercise a little more and to not step on the scale for another week.


Even with the best of intentions or best plans, everyone hits a weight-loss plateau. It happens. It's natural, and you have nothing to feel bad about. 

But, here are 10 common road blocks that people face when losing weight. 

  1. You're losing without realizing it. It's common to go a few weeks without seeing the number on a scale decrease. The foods we eat and our hormones play a factor into our fluctuating weight. You could also be gaining muscle as you lose fat--very common for newbie exercisers. Find another way to measure your weight-loss progress that's not the scale--use measurements, or a too-tight pair of jeans.
  2. You're not exercising. Exercise is a very important part of the weight-loss equation. All it takes is 15 minutes of exercise to boost moods. You can do anything for at least 15 minutes right? Start by going for a walk around the neighborhood, and slowly make the walk longer. Play with speed. Mix in resistance training with weights to help with muscle toning and strengthening. 
  3. You're eating too many calories. While I personally don't believe in calorie counting, eating fewer calories is part of the weight-loss equation. Jot down what you eat and keep a running journal. This is also a good way to track how much protein, carbs and fats you're eating.
  4. You're not eating enough whole foods. There are many benefits to eating a diet free of processed foods, but when these foods can keep you fuller longer. They can also help boost energy levels and moods. (And keep in mind that boxed foods labeled as "healthy" probably aren't too healthful.
  5. You're still drinking sugar. No one wakes up and drinks a glass of sugar-water every morning, but with sugary sodas, fancy coffee drinks or juices, that's exactly what you're doing. Ditch the sugared beverages--they can tack on 150+ calories. Our brains can't comprehend drinkable calories much like we can when we eat. Swap out the soda for seltzer water, try drinking black coffee and stay away from juices. 
  6. You're sleep isn't great. When our bodies are well rested, we can perform our best. Our brains get foggy and tired, and can't make good, healthy decisions. We often seek out larger portions or foods to make us food good. That's right, I want you to get more sleep. 
  7. You're eating too many carbs, and the wrong kinds. Carbs are not the enemy, but there are different kinds of carbs. Sweet potatoes, brown rice, quinoa, millet, whole wheat are all consider complex carbohydrates. They take longer for our bodies to digest and give us steady energy. Fruits and processed white flours digest faster and give us a quick energy buzz--they also lead to fluctuating energy levels. Stick to whole grains, but in moderation. Ease back on the carbs and put emphasis on healthy fats and protein.
  8. You're not eating mindfully. Ever sat down on the couch to watch your favorite Netflix Original Series with a big bag of M&Ms, and 10 minutes later, the whole bag is gone? When we eat while we're distracted, we're not paying attention to our hunger cues. We need to slow down and savor each bite. Put down the phone and walk away from the television. When you start to feel full, stop eating and drink some water. 
  9. You have a medical condition that's slowing things down. There are medical conditions and medical that can drive weight up and make it hard to lose weight. Or, imbalanced hormones can also make it hard. Know that nothing is wrong with you, and even though you may not be seeing the results you want, you body is appreciative of the extra care. Talk to your doctor or health coach about your options.
  10. Your expectations are too high. Weight loss is a slow process. Very slow. Snail's pace. When you accept that, know that it's ok to lose one pound per week. (That's incredibly healthy!) It's common to lose weight in the beginning, but weight loss does often taper down. Don't pay attention to the magazine ads, social media, television shows and other distractions that make weight loss look easy and effortless. Ditch the diet mentality, and put emphasis on nourishing your body--not weight loss.


Before you leave feeling down about your efforts, you are doing many things right!

You made a strategic decision to change yourself. You decided that you wanted to improve your lifestyle and make sustainable changes. That should be celebrated. Don't forget this. 

Weight loss is a long, and often maddening process. Remember to celebrate your accomplishments and non-scale victories. Celebrate fitting into a pair of old jeans, nailing your downward dog, picking up the pace on your run, saying "no" to office chocolate, or grabbing a slightly heavier pair of dumbbells. You're so much more than a number on the scale. Remember, your healthiest weight is wherever you feel your best. Fuel naturally, move your body and love yourself. 

Have more questions about weight loss? Send me an email!