Why Am I Not Losing Weight?

You’ll only be in a calorie deficit if you’re burning more calories than you’re eating. The only way to know for sure if you’re in a calorie deficit is to track the calories you eat.

What is a calorie deficit?

A calorie deficit is an important part of losing weight. This means you’re taking in fewer calories than you’re using, leading your body to burn fat to meet its energy needs.

An average woman needs 2000 calories a day, while an average man needs 2500. To lose weight, it’s good to aim for a calorie deficit of around 600 calories a day – around 1400 calories for the average woman and 1900 for the average man.

These figures are based on an average, and you may need more or less calories depending on your size and activity levels.

A weight loss calculator that takes into account your weight, height, and activity levels is a good way to get a more individualised target to aim for.

Am I eating too much?

If you’re eating more than the recommended amount of calories, you’re unlikely to lose weight, and it can be easier than you think to go over your daily calorie target.

The portion sizes listed on food packaging are often smaller than you expect. To make sure you’re eating exactly what you think you are, it can help to weigh out your portions – at least while you’re getting used to how big a portion size should be. This way, you know exactly how many calories you’re getting.

Don’t forget to add calories from sauces, snacks, and drinks into your daily calorie allowance. These things can often contain a lot of hidden calories.

A food tracker or food diary can help you accurately record exactly what you’re eating. Some even have all of the calorie information already, which can make it easier for you. It’s even better if the app also has a feature to add in how much exercise you’re doing.

How many calories am I burning?

Although exercise is an important part of a healthy lifestyle and can help with weight loss, it’s easy to overestimate how many calories you’re burning when you work out. In fact, one study found that people who were overweight were more likely to think they burned more calories during exercise and ate fewer calories in the following meal.

If you’re struggling to work out how many calories you burn when exercising, there are many different apps that can help with this too.

If you’re exercising but not seeing weight loss, it could be that you haven’t given it enough time to see weight loss. It could also be that you’re eating more extra calories than you’re burning off with exercise.

Weight loss takes time

Losing weight takes time, and you won’t see results overnight. Consistency is key and that means sticking to your exercise routine long-term. If you’re only working out every so often, you’re unlikely to experience the full benefits.

If your routine just features cardio or you’re only doing weight training, this can also impact the results you’re seeing. It’s good to include a variety of strength and cardio exercises spread over the week. Cardio will burn calories and keep your heart healthy while strength training will help you build and maintain your muscles. More muscle means more calories burned at rest, which can help with weight loss.

Over time, your body can get used to your increased level of activity and you may stop losing weight as quickly. This is because your metabolism adjusts to conserve energy as you’re now using more. Although it can be frustrating if this happens, stepping up your exercise routine and making sure you’re staying on track with your calorie deficit can help.

You’re eating too much

It may be tempting to reward yourself with a snack after a hard workout, but make sure that protein bar or energy drink isn’t undoing all your hard work. Bringing a healthy high-protein snack with you can help you avoid choosing a less healthy option if you get hungry after exercising.

Have you been on your weight loss journey for a while and not seen the results you expect, despite exercising regularly and cutting your calories down? It may be time to check that there’s not a medical reason behind your stalling weight loss.

Hypothyroidism

An underactive thyroid (also known as hypothyroidism) can cause some people to gain weight.

The thyroid produces hormones that control your metabolic rate. If your thyroid isn’t producing enough of this hormone, it can lead to weight gain or make it harder to lose weight.

Other symptoms to look out for include:

• low mood
• dry hair and skin
• aching muscles
• cold sensitivity
• tiredness

It’s possible to take artificial thyroid hormones if you’re not making enough, so it’s important to get tested if you’re worried you may have an underactive thyroid.

Polycystic ovary syndrome (PCOS)

A common condition that affects people’s ovaries, PCOS leads to abnormal hormone levels, including high levels of hormones known as androgens, and resistance to insulin.

This hormonal imbalance can lead to weight gain along with:

• irregular periods
• hair growth on the face, back, chest, and bottom
• hair thinning on the head
• acne and spotty skin
• difficulty getting pregnant

Similarly to hypothyroidism, there are medications that can help with the symptoms of PCOS.

If you think you may be experiencing hormonal or other medical problems, it’s best to get checked out by your GP. But it’s not just medical conditions that can interfere with weight loss,sometimes medication can thwart your weight loss efforts.

Certain medications may make it harder to lose weight. Both physical health medications and medications for mental health conditions can interfere with weight loss.

Antidepressants

Many different antidepressants are associated with weight gain, although we don’t fully understand the mechanisms behind why this happens. One study found that people who were prescribed an antidepressant were 5% more likely to gain weight compared to people who have never taken antidepressants.

Some antidepressants may be worse than others, so it’s worth talking to a healthcare professional about the alternatives if you think your antidepressant could be causing you to gain weight.

Hormonal contraception

Both combined contraceptives (contraception that contains oestrogen and progestogen like the combined pill) and progestogen-only contraceptives (like the mini pill, implant, and mirena coil) have been associated with weight gain.

Although people taking contraceptive pills commonly report gaining weight, there is limited evidence as to how this happens.

Side effects tend to be worse for the first 3 months after starting a new contraception. If you’re struggling with your weight and it’s been more than 3 months, you may want to discuss the alternatives with your GP or at a sexual health clinic.

Diabetes medications

Some diabetes medications, including insulin, sulfonylureas, and thiazolidinediones, are known to increase the risk of weight gain and may set back your weight loss goals.

Other medications like glucagon-like peptide 1 (GLP-1) receptor agonists can help manage your blood sugar levels while also supporting you to lose weight. However, they’re only prescribed under certain conditions and they’re not suitable for everyone. Speak to your endocrinologist or GP for more information on the most appropriate diabetes medication for you.

Many other medications list weight gain as a side effect. For more information about whether the medications you take could interfere with your weight loss progress, check the patient information leaflet inside your medication or talk to your doctor.Don’t stop taking any medication without first discussing it with your doctor as this can lead to serious health consequences.

For your body to function at its best, it needs a variety of nutrients, vitamins, and minerals.

Deficiencies in vitamin D, C, biotin, thiamine, chromium may lead to poor glucose control and reduced insulin sensitivity, which can lead to weight gain and even diabetes.

It’s important to get enough of all the key vitamins in your diet,especially if you’re eating less than normal. Most people are able to get all the vitamins and minerals they need from their diet, but some people may benefit from taking supplements.

The NHS recommends that everyone in the UK should consider taking vitamin D supplements, especially during the winter months when there is less sunlight for us to absorb vitamin D from.

If you’re getting plenty of exercise and eating a balanced diet but the weight still isn’t coming off, it may be time to think about your lifestyle as a whole. More specifically, about your sleep routine and how you’re managing your stress.

Lack of sleep

When you sleep, your body releases hormones that regulate appetite and metabolism. If you’re not getting enough, your body doesn’t have a chance to regulate these systems properly, which can make it easier to gain weight.

Disrupted sleep also makes you feel hungrier and more likely to snack on high-fat and high-sugar foods, which can really hinder your weight loss progress.

Chronic stress

When you’re stressed, levels of a hormone called cortisol tend to be high. Cortisol stimulates the release of blood sugar, which is stored as fat if it’s not used. Not only this, but cortisol can also stimulate your appetite, leading you to eat more.

By finding healthy ways to manage your stress, like meditation or exercising regularly, you can help keep your cortisol levels in check. Stress management, working out, and being consistent with your bedtime routine can also promote a good night’s sleep.

Your metabolism decides how many calories your body needs each day. What you eat and how much exercise you do (along with things like age, hormones, and whether you are a man or woman) can affect how fast or slow your metabolism is.

Extreme dieting may seem like a good way to lose weight, but it can actually slow down your metabolism and make weight loss harder. If you suddenly dramatically reduce how many calories you’re eating in a day, your body becomes worried about where the next calories are coming from. It then adapts to use fewer calories.

To avoid this, make sure you reduce the calories you eat in a safe, controlled way rather than through an unsustainable crash diet.

Your metabolic rate is also partly controlled by how much muscle you have. If you lose muscle, your metabolism can slow down, but if you gain muscle you may be able to boost your resting metabolic rate.

By doing regular strength training and eating plenty of protein, you can build up your muscles and hopefully speed up your metabolism in the process.

A healthy lifestyle is the best way to lose weight in a safe and controlled way. Make sure you’re being realistic with your weight loss goals,losing weight takes time, especially if you want to keep the weight off. Try to think about all the lifestyle factors we’ve discussed and make changes where you can.

If you’re still struggling to lose weight despite your best efforts and wondering where things are going wrong, speak to your GP. They’ll be able to rule out any medical reasons for your stalled weight loss and can refer you to a dietician if necessary.

The ASDA Online Doctor weight loss service may also be able to help. Our doctors can support you to achieve your desired weight with tailored advice on healthy diet and exercise and can also prescribe weight loss medication where it’s appropriate.