Why am I not losing weight? Common causes and what you can do about them

It can feel frustrating, but there are several factors that influence how the body responds. To understand why you are not losing weight, it’s important to know how diet, exercise, sleep, stress, and metabolism interact — all of these affect the body’s ability to lose weight and maintain it over time.

Energy balance – the foundation of weight loss

To lose weight, there must always be an energy deficit — meaning you consume fewer calories than you burn. It’s a simple equation in theory, but in practice, it’s often much harder. And it has nothing to do with willpower or discipline.

The body’s weight regulation – the set point

The body has an inbuilt “weight thermostat,” sometimes called the set point, which tries to keep your weight stable. When you lose weight, the body responds by lowering your metabolism and increasing your appetite. It also tends to reduce spontaneous movement — often without you realising it.

This is a completely natural survival mechanism — the body is simply trying to protect itself from what it perceives as starvation. That’s why achieving sustainable weight loss often takes time, patience, and gradual adjustments to both diet and exercise.

Common reasons for stalled weight loss

You’re eating more than you think

Small extra portions of food or drink can make a big difference when you’re trying to lose weight. A handful of nuts, some extra sauce, or a glass of wine contain calories that are easy to overlook.
Reflect on your eating habits and what might be causing you to consume more calories than you think. Keeping a food diary for a few days can give you a clearer picture. It might be too much snacking, large portion sizes, or skipping meals and becoming overly hungry later. Identify what applies to you and make small adjustments to eat more mindfully.

You often drink your calories

‍Drinks can contribute a surprising amount of calories. Sugary soft drinks, juice, energy drinks, lattes, and alcohol provide energy without making you feel full. The body also doesn’t register liquid calories in the same way, making it easier to gain weight.

You eat small amounts of food — but it’s calorie-dense

‍Eating little doesn’t always mean eating low-calorie. Small portions of energy-dense foods — such as chocolate, nuts, cheese, sauces, or fast food — can be high in calories. In contrast, larger portions of vegetables, legumes, or fruit provide fewer calories but more nutrients and satiety. It’s important to consider what your food contains, not just how much is on the plate.

You sleep poorly and are overly stressed

‍Stress and sleep have a major impact on weight. When you’re stressed, levels of the hormone cortisol increase, which can cause the body to store more fat, especially around the abdomen. Stress also affects appetite-regulating hormones, leading to increased hunger and snacking. Lack of sleep disrupts these same hormones, making it harder to resist cravings and energy-dense foods. To support weight loss, manage stress, get enough rest, and allow your body time to recover.

You overestimate your activity level

‍It’s easy to assume you’re more active than you actually are — especially if you exercise a few times a week but sit still most of the day. Relying solely on workouts rarely leads to weight loss. Should you skip exercise then? Absolutely not! Physical activity remains an important part of a weight-loss journey. It increases energy expenditure, helps maintain or even build muscle mass, and improves blood lipids and glucose levels. It also lowers blood pressure and reduces disease risk. On top of that, regular movement benefits your mood and sleep. Even small daily actions — a brisk walk, home exercises, or taking the stairs — can make a big difference. Small, consistent steps are what last over time.

Hormonal factors that influence weight

Hormones regulate almost every process in the body — including how easy or difficult it is to lose weight. For some people, hormonal changes make weight loss harder, even with a healthy diet and regular exercise.

Common examples include thyroid disorders, PCOS, insulin resistance, and hormonal shifts during menopause. These conditions can increase appetite, cause fatigue, and lower motivation for activity, disrupting energy balance.
If you suspect hormones are affecting your weight loss, seek medical advice. In some cases, medication may be part of the treatment, along with lifestyle and dietary support.

Overweight and obesity – a complex disease

Overweight and obesity are influenced by many factors — not just how much you eat or move. For some, lifestyle and environment are the main drivers; for others, there’s a strong genetic or biological background. Obesity is a chronic, complex condition in which the body strives to maintain a higher weight, making it harder to lose and sustain weight loss.

This condition is also influenced by hormones, stress, sleep, mental health, and medication. It increases the risk of diseases such as diabetes, cardiovascular disease, and certain cancers. Many people living with obesity experience guilt or shame, but it’s important to understand that it’s not about a lack of willpower. With the right support, treatment, and lifestyle changes, it’s possible to improve health and reduce the risk of complications.

Summary

Losing weight is rarely just about willpower or discipline. The body is affected by many factors — diet, sleep, stress, hormones, and metabolism — and sometimes it resists change. That’s why weight loss often takes time and varies between individuals.

For some, reaching their goal weight is more challenging, but that doesn’t mean it’s impossible. With patience, the right support, and sustainable habits, weight loss and better health are achievable.

Even small steps in the right direction make a difference. When you understand how your body works and find approaches that suit you, it becomes easier to build lasting habits — and to feel good both during and after your weight-loss journey.

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