Struggling to Lose Weight? Here Are 11 Key Reasons Why

If you’re trying to lose weight, the first few kilos usually come off with little effort. However, as time goes on, losing weight becomes more challenging.

Here are some reasons why you’re not losing weight anymore and how to get back on track.

1. You’re Eating Too Much and Misjudging Calories

To lose weight, you need to be in a calorie deficit—burning more calories than you consume. If you don’t have a clear understanding of how many calories you need, how many calories your meals contain, or if you eat without tracking (due to emotional eating, frequent snacking, or tasting food while cooking), weight loss can stall.

Solution: Try tracking your food intake for a short period to understand portion sizes and calorie content. For example, 20 almonds contain as many calories as a small bowl of soup.

2. You’re Not Eating Enough Protein

Protein helps keep you full for longer, stabilizes energy levels, and regulates appetite hormones.

Solution: Include high-protein foods like fish, meat, dairy, eggs, nuts, and beans in your diet.

3. Poor Sleep Quality

Lack of quality sleep puts stress on the body, triggering mechanisms that prevent weight loss.

Solution: Aim for 7-8 hours of sleep in a dark, cool room. Avoid eating or drinking large amounts before bed and stop caffeine intake by midday.

4. High Carb Consumption

Excess carbohydrates can be converted into sugar and stored as body fat.

Solution: Limit carb intake, especially in the evening. If this is a challenge for you, consider a low-carb or keto diet.

5. Not Drinking Enough Water

Proper hydration supports metabolism and digestion. When your body is well-hydrated, it’s more likely to release excess weight.

Solution: Drink enough water so that you never feel thirsty. A good indicator is light yellow urine.

6. Alcohol Consumption

Alcohol increases appetite, is high in calories, and slows digestion because your body prioritizes metabolizing alcohol over food.

Solution: Reduce or eliminate alcohol to support weight loss.

7. Eating Processed and Low-Quality Foods

Processed foods, deep-fried items, high-sugar foods, and artificial additives harm gut health and provide empty calories.

Solution: Choose whole, minimally processed foods and cook your meals at home.

8. Underlying Health Conditions

Certain medical conditions can make weight loss harder.

Solution: If you suspect a health issue, consult a doctor.

9. Eating the Same Foods Repeatedly

Your body needs a variety of nutrients, vitamins, and minerals. Eating the same foods repeatedly can lead to nutritional deficiencies and slow weight loss.

Solution: Introduce new foods and diversify your meals.

10. You Have Less Weight to Lose

Heavier individuals (e.g., starting at 100 kg) will lose weight faster than those already close to their goal weight (e.g., 80 kg) because they have a larger calorie deficit potential.

Solution: Adjust expectations and stay consistent.

11. Your Body Has Adapted

The body adapts to routines, making weight loss stall.

Solution: Change things up—adjust fasting hours, increase or decrease carb intake temporarily, or modify meal timing. Periodic changes prevent adaptation and help break plateaus.