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7 Reasons You're Not Losing Weight (And How to Fix Them!)

Updated: Nov 5, 2021

Losing weight can be a frustrating journey. Weight loss almost always begins with an impressive drop in weight - mostly due to water retention - and then can plateau. This impasse can be very demoralising, lead to a lack of motivation and ultimately weight gain. If you find you are struggling to lose weight then have a look through these 7 reasons.


Training Too Little

Well, this is a no brainer. If you are not losing weight, then chances are you might not be exercising enough. At the end of the day, your body is adapted to the stresses around it and the stresses you place upon it. If you want it to change, then you have to stress it to a point it is not comfortable which forces a physiological change. Put simply, if it doesn't challenge you, it won't change you. While you may think two classes per week and a long run on Sunday is sufficient to lose fat, the results might prove otherwise.

Wrong Type Of Training

In addition to not training enough, you might be doing the wrong type of training. As I touched on above, cardio and classes aren't necessarily the most efficient way to lose body fat. Resistance training helps to build muscle which helps the body burn more fat throughout the day and a hard resistance training session increases the number of calories you burn after you finish the workout. High-intensity interval training is a better way to burn fat and takes up less time.

Training Too Much

Yes, you can train too much! The amount of exercise you can do is dependant on your ability to recover from it. Failure to recover from the stresses of exercise can lead to over-training. Over-training is characterised by mood, hormonal and physiological changes that contribute to weight gain. Chief among these changes is the increased levels of cortisol (a stress hormone) and other hormonal imbalances which can lead to increased fat storage.

The Solution

Aim to perform a combination of 3-5 resistance workouts and high-intensity cardiovascular workouts per week. Compliment this with daily activities such as fasted walking (before breakfast where possible) and generally increased activity levels throughout the day.


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Eating Too Much

This should be pretty straightforward. If you eat more calories than you burn, you will gain weight. Likewise, if you burn more calories than you eat then you will lose weight. Whilst this is an over-simplified explanation - many other factors can influence weight management as brilliantly explained here - the principles remain true. If you are struggling to lose weight then it is worth evaluating your week's food intake to see if you are eating too much.

Eating Too Little