Body and Weight Loss

Why I am Not Losing Weight? Never Do These 5 Mistakes

Last updated on January 27th, 2023 at 03:10 pm

Losing weight is a slow process, no matter what age you try it. However, after you hit your 30s, your metabolism slows down, not bringing the desired results, despite all your efforts.

Health practitioners believe you may be misguided or not properly advised and that may prevent you from seeing the changes you are looking for.

Why am I not losing weight when I exercise and diet?

Let us explain the reasons you are not losing weight after trying fasting and doing regular exercises.

  1. Not tracking the food properly: It is very important to be aware of what you are eating, the portion size, and the intake so that it helps with the desired weight loss. Nutritionists advise to use food diaries to record what you eat to count the number of calories.
  2. Lack of protein: Protein is among the most important nutrients if you want to lose weight consistently. Nutritionists recommend eating protein at 25-30 per cent of calories to boost metabolism. Enough protein in the diet also drastically reduces food cravings and the desire for snacking at odd times.
  3. Eating too many calories: Exercising and working out does not mean that there should be no control over calories. You might just not be losing weight because of consuming more calories than your body needs. So, track the calories using a calculator and counters that can help you limit the intake and increase nutrients accordingly.
  4. Your exercise is not balanced: Just doing cardio will not help you lose the desired weight. It is very important to involve the whole body to lose some weight. Resistance training, like weight lifting, can help maintain muscle mass, which is often burned along with body fat. Similarly, if you are not doing enough cardio, fat in the body cannot come down.
  5. Consuming too much sugar: Sugary beverages can be a reason for not being able to lose any weight. Your brain doesn’t compensate for the calories in them by just making you eat less of other foods. Any food or drink loaded with sugar will be problematic.
  6. Sleeplessness: A good night’s sleep is required for the overall well-being of the body. You cannot lose weight until your physical and mental health are aligned. If you do not complete your 8-9 hours of sleeping, weight is bound to be stuck at one level.

Never Do These 5 Mistakes For Losing Weight

Here are a few common mistakes that you may be inadvertently making and not losing the weight you wanted.

  1. Focused only on weight loss: Losing weight does not only mean shedding kilos. Many times, the body sheds inches and it also keeps fluctuating. Doctors believe that weight is influenced by many things, including the amount of water your body stores. In the course of a few days, weight can fluctuate due to water retention. Also, if you regularly work out, you may gain muscle mass, which will not reflect on the weight scale much.
  2. Not eating the required calories: Losing weight does not mean starving. A calorie deficit is required for weight loss and so you need to burn more calories than consumed. Consume foods that are not very high in calories, so that it is easier to shed with exercise.
  3. Not exercising or working out: Exercising is a significant contribution to healthy weight loss always. You cannot starve and lose weight without harming yourself. It is best to work out every day to lose muscle mass and fat. It also helps you strengthen your metabolism and digestion.
  4. Consuming a low-fat diet: However much it is advertised, low-fat or diet foods are bad for health. They would never help you lose weight, especially when you are in your 30s. Most of these diet foods are packed with unhealthy sugar and oils to enhance their taste. The Centers for Disease Control recommends a 2,000-calorie diet should include less than 12 tablespoons of added sugar every day.
  5. Ignoring protein in diet: Your daily diet should be a balance of all nutrients to gain nourishment. Not eating enough protein can never help you lose weight. Protein helps reduce appetite, makes you feel full for a longer time, protects muscle mass and even increases metabolic rate.


Tips and suggestions mentioned in the article are for general information only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or changing your diet.

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