5 Reasons You're Not Losing Weight

Heather Bedard, C.H.E.

If you’ve been doing “all the right things” and still not seeing the weight loss results you hoped for, let’s take a collective deep breath.

The problem may not be you.

Weight struggles do not always constitute a personal failure or a character flaw, and they cannot be “fixed” by trying harder or restricting more. Obesity isn’t a disease or an identity — it’s often the result of misinformation, lack of support, and strategies that don’t align with how the body actually works.

Today, I’m breaking down five evidence-based reasons weight loss might feel stuck, and what research says actually helps.

Your Body May Be Resisting Because It Thinks You’re Starving

If you’ve ever gone from extreme calorie-cutting to a full-on binge, you’re not weak — you’re human. Your body has built-in defense systems that kick in when it senses famine. This isn’t about willpower; it’s biology.

Studies show that chronic under-eating, followed by overeating, can actually slow down the metabolism and increase fat storage. This is part of the infamous binge-restrict cycle—and it’s why many people find long-term success when they stop focusing on deprivation and instead shift to a calorie-dilute, nutrient-rich diet eating consistently. That means enough food, at regular intervals, for a long enough time.

Bottom line: your body needs to trust that food is coming regularly and in the right form. When it does, weight loss becomes easier and more sustainable.

You're Not Just Battling Habits—You're Battling Psychology

There’s a reason most diets don’t work long term: they don’t address why we eat.

Food can be used as a coping mechanism for stress, loneliness, boredom, or even trauma. That’s why the most effective weight loss strategies go beyond food and exercise.

According to the U.S. Preventive Services Task Force, the gold standard for obesity treatment isn’t a pill or a fad — it’s intense, multicomponent behavioral therapy.

That includes:

• Cognitive behavioral therapy (CBT)

• Habit-change support

• Exercise planning

• Referrals to dietitians, trainers, or therapists

• Environment and routine restructuring (aka choice architecture)

  
  

If you’ve never had access to these tools or support systems, it’s no wonder the scale won’t budge. This isn’t about laziness — it's about not having the right type of help.

You're Not Tracking What You Eat Consistently Enough

Let’s talk food journaling. Not calorie counting. Not obsessive logging. Just basic self-monitoring—something as simple as jotting down what you ate and when.

One study found that people who recorded their food intake two to three times a day lost significantly more weight than those who logged it less frequently. The most successful participants weren’t necessarily perfect — they were consistent.

The magic wasn’t in how detailed the entries were, but how often people reflected on their intake. Other studies back this up: people lose more weight during the weeks they journal than when they don’t. And surprisingly? Paper journals outperformed apps.

If you’ve avoided tracking because it feels tedious or shaming, you’re not alone. But there’s a way to make it simple, low-stress, and helpful. And it might take you 15 minutes or less per day.

You're Moving, But Not Enough to Maintain Loss

If you’ve lost weight and are now plateauing (or slowly regaining), it’s worth looking at your daily activity levels. A major study comparing long-term weight loss maintainers found something surprising:

They weren’t eating less than everyone else—they were moving more.

The successful group averaged over 12,000 steps a day, compared to under 9,000 in the normal weight group and just over 6,000 in the overweight/obese group. Many were exercising vigorously for 30–90 minutes a day.

And no—they weren’t all gym junkies. They walked, cycled, danced, and made daily movement a habit.

What kept them going? Researchers suggest it wasn’t just discipline. It was that they experienced other benefits from exercise, like reduced stress, better mood, and higher quality of life. In other words, weight maintenance became a side effect of something they enjoyed doing anyway.

You're Not Sleeping Enough

If your weight won’t budge, and you're also sleep-deprived, you’re facing a double whammy. Research indicates that a lack of sleep can lead to increased cortisol levels, which may contribute to increased fat storage, particularly around the abdomen.

Even worse,

In one study, people who slept three hours less than average had:

• 15% more ghrelin (more hunger)

• 15.5% less leptin (less fullness)

• And they ate an extra 300 calories per day

Sleep also increases insulin sensitivity, reducing your risk for weight gain and even Type 2 diabetes.

So, if you’re skipping sleep to get to the gym or meal prep — or just staying up too late — your body might be working against you, even when you’re doing everything else “right.”

The Bottom Line: Weight Loss Isn’t About Willpower — It’s About Strategy

We live in a culture that praises restriction and hustle, but science tells a different story. Real, lasting weight loss comes from feeding yourself enough, moving consistently (not perfectly), addressing the why behind your eating patterns, and getting support along the way.

There’s no one-size-fits-all plan. But there is evidence. And when we let go of shame and look at what actually works, we can finally get off the hamster wheel—and into a rhythm that honors both our biology and our life. Let's go!

To your health,

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