Why Am I Not Losing Weight? Understanding Weight Loss Stalls

Are you trying to lose weight with little success? The Centers for Disease Control estimates that about half of Americans have pursued weight loss efforts in the past year alone. Unfortunately, a high percentage of dieters, possibly as high as 85%, hit a plateau.

So, what exactly are weight plateaus, and why do they occur? If you’re thinking, “Why am I not losing weight?” you’re in the right place. Keep reading to learn what dietary and lifestyle strategies you can take to support your weight loss journey and what other factors you may need to consider.

What are weight loss plateaus?

Let’s discuss how intentional weight loss typically works. For the average healthy adult, reducing calorie intake and adding regular exercise may help support weight loss.

When weight loss efforts start, intentional​​ weight loss can occur rapidly. From there, weight loss begins to slow down gradually. This period typically lasts up to 6 months while following a weight management program before hitting a plateau.

Weight loss plateaus refer to the slowdown or leveling off of weight after a period of rapid weight loss. Plateaus are normal and occur because the body is predisposed to store energy in case of food scarcity and thus resists further weight reduction.

Weight plateaus are complex and can be due to various factors.

Further, plateaus can still occur when weight loss medications are used, but they often happen later, at 6–12 months.

What to do during a weight plateau?

If you are experiencing a weight plateau and haven’t already, contact a healthcare provider to help you navigate what is causing weight stagnation.

Further, a healthcare provider can also help you determine if weight loss is appropriate or if you have reached your natural set point (your genetically predetermined healthy weight).

Both dietary and lifestyle factors may be impeding your weight loss efforts. Let’s dive into what these may be.

Dietary factors impacting weight loss efforts

Various dietary factors like caloric intake, macronutrient distribution, and food variety may affect weight.

Calorie intake

How much energy (aka calories) you consume daily may affect your weight loss efforts.

In fact, many people who have trouble losing weight are eating excess calories. Reducing 300–500 calories daily may help promote weight loss; however, an individualized approach is best.

Reducing calories beyond 500 calories less than your needs can be ineffective and potentially dangerous, leading to muscle loss, slowed metabolism, and other health concerns.

For example, if you dine out several times a week, try having all or most of your meals in for the week. Typically, when you make food at home, it tends to be lower in calories than meals at restaurants.

Remember, calorie needs will look different for each individual based on factors like:

• Genetics
• Body size
• Activity level
• Health status

Work with a registered dietitian to adjust your diet as needed — they can help you meet your nutrition needs safely and effectively. They can also help with other portion modification strategies as needed.

Macronutrient distribution

The current macronutrient range guidelines from the Institute of Medicine (IOM) are:

• Carbohydrates (45–65% of total energy)
• Fats (20–35% of total energy)
• Proteins (10–35% of total energy)

Regarding weight loss, registered dietitians may counsel patients and clients to consume a higher percentage of calories from protein (~25–35%) and a lower range (~45–50%) for carbohydrates.

Consuming more protein foods may help with weight loss efforts for several reasons:

Food variety

A diverse, whole-food diet is crucial for promoting weight loss. Whole foods are more filling than ultra-processed foods since they contain fiber, which helps with appetite regulation.

Further, consuming more whole foods in your diet may help diversify the beneficial bacteria in your gut.

Why is this important? Fiber acts as fuel for the beneficial bacteria, and research indicates that a more diverse gut microbiota may help promote weight loss.

Overall, the best dietary solutions for weight loss and overall health are the sustainable changes you can turn into long-term habits.

Lifestyle factors affecting weight loss progress

Along with dietary factors, lifestyle factors also influence weight changes.

Exercise routine

Lack of exercise or inadequate amount and type of exercise may hinder weight loss progress.

Exercising regularly helps burn calories. Strength training, in particular, helps with losing fat and maintaining or increasing muscle mass, which can help boost your metabolism.

However, the American Diabetes Association (ADA), the National Academy of Nutrition and Dietetics, and the American Academy of Clinical Endocrinologists (AACE) agree that any form of exercise is a crucial component of any weight loss program.

Sleep quality and duration

Research suggests that bad sleep quality may impact hunger, body temperature, and exercise quality, increasing the likelihood of weight gain.

Comprehensive research in this area is dated, and more long-term, newer studies are needed to determine the true impact of sleep on body weight.

However, experts advise adults to get 7 to 9 hours of quality sleep per night, as those who sleep for less than seven hours may be more prone to health issues.

Alcohol consumption

Alcohol contains calories but has no nutritional value, and consumption may lead to weight gain. Some alcohol also has added sugar, which can further impede weight loss efforts.

Further, the American Heart Association (AHA) recommends not drinking alcohol if you don’t already and, if you do, to limit your intake due to the increased risk of developing health problems.

Medical and psychological considerations

While you may be trying dietary and lifestyle strategies to reduce your weight, you might be wondering, why am I not losing weight still? Unfortunately, an underlying medical condition may be impeding your efforts.

Medical conditions

Certain conditions, like hypothyroidism and polycystic ovary syndrome (PCOS), may cause you to gain weight.

Hypothyroidism occurs when the thyroid gland begins to produce fewer hormones than normal. Some of these hormones are involved in energy production, so when fewer are available, the body burns calories less efficiently.

PCOS is a hormone disorder that impacts some women of childbearing age. These hormone changes impact blood sugar levels, possibly leading to weight gain.

Weight loss can be extremely challenging for any medical condition that affects hormones. Reach out to your doctor if you are struggling to lose weight and are unsure why.

Eating disorders

If you are diagnosed with an eating disorder, pursuing intentional weight loss can be dangerous. Instead, research strongly supports psychological treatment methods guided by a healthcare professional.

Alternatively, dieting may also cause eating disorders. One cohort study in females found that even moderate dieting was 5 times more likely to develop an eating disorder. Further, females who participated in extreme restriction were 18 times more likely to develop an eating disorder.

Stress

Stress can impact changes in weight in several different ways:

• It can interfere with decision-making and impair your ability to control food intake.
• It may impact behavior changes and lead to overeating, decreased exercise, and limited sleep.
• It increases the production of certain hormones that promote weight gain.
• It may alter your gut bacteria, which could lead to weight gain.

Medications

Some prescription medications may aid in weight loss or cause weight gain.

Common prescription weight loss medications include semaglutide, the active ingredient in medications like Ozempic or Wegovy.

Alternatively, certain prescription medications may cause weight gain, like antidepressants, antipsychotics, steroids, blood pressure medications, and certain diabetes medications.

While some alternatives do not cause weight gain as a side effect, your doctor will work with you to weigh the risks and benefits of a medication and determine what is best for your overall health.

Other groups

For certain groups, weight loss is not typically recommended or is entirely inappropriate:

• Children
• Pregnant individuals
• Elderly (particularly those at risk of malnourishment)

If you fall into one of these groups, focus on health-promoting behaviors over weight loss.

Weight loss plateaus: the bottom line

Weight plateaus are common and expected when you are attempting to lose weight. While they can be frustrating, there are many different factors at play, like caloric intake, exercise regimen, sleep habits, stress levels, or a potential underlying medical condition.

Weight loss requires patience, and to achieve sustainable weight loss, building long-term habits will increase your chances of success.

If you are stuck and don’t know what to do, work with a healthcare professional to help you assess your individualized needs.