Why Am I Not Losing Weight? 15 Reasons, According to Experts

Maybe you’ve been on your weight loss journey for a few months but haven’t noticed the numbers on the scale going down. Maybe they’re even going up, leading you to wonder, Why am I not losing weight?

Weight loss might seem straightforward enough — eat balanced meals and move more. However, several factors contribute to weight loss, many of which can also hinder weight loss efforts.

It’s not just losing weight, either — keeping it off is hard, too. A Hers study found that 63 percent of Americans who lose weight regain it within a year, and one in five regain it within two months.

But there’s hope. Before you throw in the towel, let’s look at why you’re not losing weight and what you can do to push past these obstacles.

If you’re struggling to lose weight, you should know that weight loss can be influenced by internal and external factors.

Not only is your weight loss journey personal, but several things can affect the process, like sleep habits, what you eat, and your exercise routine.

So, why is it hard to lose weight? You can think of weight management as a stool — each part is a leg that supports it.

For example, if you’ve been prescribed weight loss medication to help reduce your body weight but have stopped losing weight, you might want to look at the other parts of your weight loss plan.

Balanced meals filled with a variety of nutrients, regular physical activity, quality sleep, smart beverage choices, and stress management are just a few of the legs supporting the metaphorical weight loss stool.

Why am I not losing weight? It’s a common question with lots of potential answers. One (or more) of the reasons below could be to blame.

Even if you’re doing everything “right“ to hit your weight loss goals, you might not be seeing the desired results. Here are some possible reasons you’re not losing weight:

• You’ve hit a weight loss plateau

• You’re overeating

• You’re not eating whole foods

• You’re not getting enough protein

• You’re eating too much sugar

• You haven’t switched to whole-grain carbs

• You’re not moving enough

• You’re not getting enough sleep

• You’re not drinking enough water

• You’re not being mindful of alcohol

• You’re eating too many small meals

• You have a condition affecting your weight

• Your hormones are imbalanced

• There’s too much stress in your life

• You’ve gained muscle

Read on for details.

1. You’ve Hit a Weight Loss Plateau

Maybe your weight loss started quickly with just a few changes to what you ate or how often you exercised. But now you’re experiencing a weight loss plateau — when weight loss slows or stops completely for several weeks. 

Weight loss plateaus can happen for a few possible reasons:

• Your body adapts to weight loss and adjusts against further weight loss.

• Your calorie intake adjusts to your new body weight.

• Your metabolism slows down if you lose weight quickly.

Further lifestyle tweaks — and sometimes medication — can help you keep making progress. We’ve got tips on breaking through a weight loss plateau.

2. You’re Overeating

One common recommendation for weight loss is portion control.

But overeating can happen, even when trying to lose weight. Reducing your calorie intake could increase the hormones responsible for stimulating your appetite, especially if you become more active.

Research shows that jotting down what you eat in a food journal may help with weight loss. One issue with food tracking, though, is its potential to lead to eating disorders, particularly for those previously diagnosed.

You could also try mindful eating — being present during meals and putting screens away. A small study showed that prolonged chewing and mindfulness when eating led to decreases in body mass index (BMI).

Check out our guides on portion control and calorie deficits for more advice.

3. You’re Not Eating Whole Foods (or Enough of Them)

Why do I gain weight when I eat less? If this is you, you may not be eating the right types of foods. What you eat is just as important as how much you eat.

For instance, if you’re eating less but gaining weight or not losing weight, you could be eating too many processed foods. This can lead to a higher risk of health conditions like obesity and heart disease, as well as increased blood pressure and blood sugar levels.

Try including more whole foods like fruits, vegetables, whole grains (which we’ll talk about more below), lean protein, and healthy fats in your meal plan.

4. You’re Not Getting Enough Protein

One possible reason you’re working out but not losing weight? A lack of protein. 

Protein is a vital macronutrient in a healthy diet (along with healthy fats and carbohydrates), and it’s necessary for losing weight.

A high-protein diet can help you feel fuller longer and may prevent obesity-related health conditions like type 2 diabetes and heart disease.

In general, eating enough protein to lose weight means getting roughly 30 percent of your daily calories from protein — although some healthcare professionals advocate for more. Our protein calculator can give you some solid numbers to aim for.

Try adding high-protein foods to your meals and snacks, like eggs, Greek yogurt, chicken, and salmon.

5. You’re Eating Too Much Sugar

There’s plenty of evidence that consuming too much sugar can lead to excess weight or obesity. So cutting out sugary foods seems like a logical step in your weight loss efforts.

But sugar can still sneak its way into your diet if you drink soda, juices, or even beverages marketed as “healthy“ that actually contain high amounts of sucrose or fructose (other names for sugar).

These sugary drinks can have the same effect on your brain as sugary food by making you think you’re full and eating less of other, healthier foods.

Try increasing your water intake or adding sliced fruit or cucumbers to your water for more flavor.

Learn more about what sugar does to your body.

6. You Haven’t Switched to Whole-Grain Carbs

In weight loss history, carbs have cycled in and out of what’s deemed healthy eating. More often than not, they’re seen as a villain.

But as it turns out, cutting out carbs can lead to fatigue, constipation, and irritability.

Another reason you’re not losing weight could be that you haven’t switched to whole-grain carbohydrates. These complex carbs provide necessary vitamins, minerals, and fiber (which can also help you feel fuller).

Whole-grain carbs may also help support weight loss and prevent weight gain compared to refined grains (or simple carbs).

Are carbs bad for weight loss? No, they don’t need to be. Instead of banishing carbs entirely, choose whole grains like:

• Whole-wheat bread

• Rye

• Barley

• Quinoa

Our guide to carbs versus calories helps explain some of these basics of nutrition.

7. You’re Not Moving Enough

Nutrition on point? It might be a lack of movement that’s making weight loss tricky.

An exercise routine with both cardio and strength training can help with weight loss. You can follow a workout plan if you need inspo and guidance.

Another component of weight loss is regular movement. NEAT (non-exercise activity thermogenesis) is all the calories you burn not working out, sleeping, or eating. It includes movement like walking, standing, or even fidgeting.

Try adding more movement to your routine by sitting less, taking short walks, and getting up regularly to stretch or do a few bodyweight exercises.

8. You’re Not Getting Enough Sleep

Why did I stop losing weight? You might not be getting enough sleep or good-quality rest.

A lack of sleep, sleeping at irregular times, sleep disorders, and poor sleep quality can all disrupt your mental and physical health — including increasing weight gain.

People with sleep deprivation, or those who sleep less than the recommended seven to nine hours a night, are more likely to have excess weight or obesity.

Since sleep affects weight loss, aim for at least seven hours. You can do this by:

• Going to bed and waking up at regular times

• Keeping your bedroom dark and quiet

• Limiting screen time before bed

We’ve got more tips on how to sleep better.

9. You’re Not Drinking Enough Water

When you’re struggling to lose weight, make sure you’re drinking enough water.

This isn’t just for overall hydration. Water can suppress appetite and potentially increase metabolism and fat-burning. It can also help you reduce the amount of not-so-nutritious beverages you drink.

Find out how much water you should drink a day and how to drink more water.

10. You’re Not Being Mindful of Alcohol

Not only can not drinking enough water lead to slow weight loss, but not watching how much alcohol you consume can also hinder your weight loss efforts.

A 2016 study on people with excess weight or obesity found that since alcohol lowers inhibitions, it can lead to overeating. Participants who limited drinking were more likely to lose weight. Alcohol also contains “empty calories“ — calories without much nutrition.

Moderate alcohol consumption for women is no more than one drink a day.

11. You’re Eating Too Many Small Meals

When trying to lose weight, you may have switched to smaller, more frequent meals.

But if you’re not losing weight, it could mean you’re still consuming more energy (that is, calories) than your body needs. How often you eat may not affect your body weight.

Though some folks follow a meal plan with several small meals or snacks a day, thinking they’re eating less, it could amount to a higher number of calories overall.

On the flip side, if you’re not losing weight on intermittent fasting (or another restrictive diet plan), it could, again, be more about what you’re eating than when you’re eating.

12. You Have a Health Condition Affecting Your Weight

Another reason that might have you frantically wondering, Why is it hard to lose weight? is health conditions.

Certain conditions can make it hard to lose weight. Those include:

• Type 2 diabetes

• PCOS (polycystic ovary syndrome)

• Sleep apnea

• Chronic pain

• Joint issues

• Some eating disorders

• Depression

• Hypothyroidism (underactive thyroid)

If you’re using medications to manage an existing health condition, be aware of potential side effects — including how they may increase appetite or slow metabolism and further complicate weight loss efforts.

You might also have a physical barrier stopping you from working out, like back pain, joint issues, or an injury.

And while it’s not technically a medical condition, challenges like “food noise” (obsessive thoughts about food) can make it hard to stick to portion sizes that result in weight loss.

13. Your Hormones Are Imbalanced 

Hormones play a huge role in gaining weight, losing weight, and maintaining a healthy weight.

For example, during perimenopause and menopause, estrogen levels drop. This can change your appetite, fat distribution, and energy expenditure, resulting in weight gain and an increase in belly fat in particular.

PCOS can also mess with your weight, as it can promote hormonal imbalances that affect metabolism. A slower metabolic rate means you’re burning fewer calories than you would otherwise, which works against weight loss goals.

Our guide to resetting female hormones for weight loss goes into more detail.

14. There’s Too Much Stress in Your Life

Ever find yourself stressing out about your weight loss journey and asking yourself, Why can’t I lose weight when I exercise and eat right?

Paradoxically, worrying about weight loss (and other daily stressors) can affect your weight. Experiencing stress for long periods (aka chronic stress) can slow down weight loss, as too many stress hormones like cortisol can lead to weight gain.

Stress can affect the hormones that manage appetite and hunger levels, leading to overeating and craving more foods high in fat or sugar.

Stress-eating might make you feel better in the moment, and it’s OK to treat yourself and enjoy delicious food. But try to implement healthy, long-term solutions to handle stress and maintain good mental health, like meditation or mindfulness.

We’ve also got tips on how to stop stress-eating specifically.

15. You’ve Gained Muscle 

Why am I gaining weight when I’m eating less and working out? One possibility: You’re gaining muscle!

If you’ve increased your strength training and protein intake (great choices), you might have gained muscle while losing fat. This can make it look like you’re not losing weight, as the scale doesn’t measure muscle mass or body fat percentage.

Instead of relying on scale numbers, focus on building healthy habits and moving toward your long-term wellness goals.

Want personalized insight and recommendations? Take our Why can’t I lose weight? quiz to discover factors that could be holding you back.

Now that you know some reasons you might be struggling to lose weight, it’s time to do something about it.

Take a look at your lifestyle (including the stool legs of nutrition, movement, sleep, and stress) and see if there are any tweaks you can make. Speak to a healthcare provider if you think a health condition or medication is stopping you from losing weight.

Finally, consider weight loss medication. For some, lifestyle changes aren’t enough to achieve weight loss, and medication can be the missing piece of the puzzle.

Weight loss medications include injections like:

• Wegovy^®

• Ozempic^®

• Mounjaro^®

• Zepbound^®

• Victoza^® 

• Saxenda^® 

And weight loss pills like:

• Bupropion 

• Metformin

• Topiramate 

• Naltrexone 

A healthcare provider can determine which treatment, if any, could work for you.

If eligible, you can access a range of weight loss treatments through Hers, including injectable and oral weight loss medications. Beyond medication, you’ll get a personalized, doctor-backed weight loss plan, ongoing support, and tools and resources to address the many factors that go into weight loss.

Real Hers Customers, Real Weight Loss Results

“I have struggled with my weight since college because of my PCOS. I’ve had a complicated relationship with food and didn’t want to live with massive calorie restrictions, but no matter how I changed my diet and how much I exercised, it stayed stagnant.

“When I started GLP1s, I realized how much food noise I had and I needed help to control that. It has completely changed my relationship with food. I have more self-control than I’ve had in what feels like forever.

“Signup and consultation was super easy and I felt like they were super accommodating. This is the first time I’ve used GLP1s and I’m happy with [the] progress. It’s very encouraging.“ — Sophie, 29

“I am 58 years old, almost 59, and I have struggled with my weight since probably my mid-forties. First, there was medication I took where I gained about 20 pounds and never lost it. Then there was perimenopause, menopause and postmenopause and all the struggle that came with it.

“I’d basically given up because every time I tried to lose weight, I might lose five pounds, but it took so long that I just couldn’t do it. My doctor had prescribed Ozempic, [but] my insurance doesn’t cover it. So when I found Hers … and it was at a price I could afford, I was really excited.

“To date, I have lost 27 pounds and 14 centimeters … I have a goal of losing another 50 pounds, but for the first time, I actually really think I can do this! The weight loss has been slow and steady, about a pound a week. So thank you … Thank you for all the hope you’ve given women like me!“ — Carol, 58

Everyone’s weight loss journey is different. But many people hit plateaus, which leads them to wonder, Why can’t I lose weight? or Why am I not losing weight?

Here’s what to keep in mind if you’re not losing weight despite your best efforts:

• Reducing body weight depends on nutrition, sleep, and regular activity. It can also be influenced by other factors like health conditions, hormones, medication, and stress, to name a few.

• Take a look at your lifestyle as a whole and see what tweaks you could make to encourage weight loss and keep moving toward your goals. Small steps can add up. 

• Don’t be afraid to reach out for support from healthcare providers or weight loss experts. Weight loss isn’t always linear, and guidance can make all the difference.

Lifestyle changes alone aren’t always enough to lose weight. In some cases, weight loss medication can help people move toward a healthier weight. If it’s something you’re considering, you can take our free online weight loss assessment to discover your options.