10 Reasons You’re Not Losing Weight (Even If You’re on a Diet) – And What to Do About It

Most people struggling with weight loss hear the same recycled advice: "Eat less, move more." But what if you're already doing that and still not seeing results?

There are hidden reasons why your weight loss might be stalled—reasons that most trainers, dieticians, and even doctors don’t talk about. In this article, we’ll cover:

• Common mistakes that prevent weight loss

• Lesser-known metabolic, hormonal, and physiological factors

• Actionable steps to fix each issue

• How to get a free strategy call to help you break through your weight loss plateau Book here →

🚨 Common Reasons You’re Not Losing Weight

1️⃣ You’re Overestimating Your Caloric Deficit

Most people assume they’re in a calorie deficit when they’re not. Studies show that people underestimate their calorie intake by up to 50% (Lichtman et al., 1992).

Fix: Track your food for a week using MyFitnessPal or Cronometer and measure portion sizes accurately.

📞 Need help calculating your actual calorie needs? Book a free call.

2️⃣ You’re Doing the Wrong Type of Exercise

If you’re following a bodybuilder-style split, you may not be optimizing for fat loss.

✅ Fat loss training should include:

• Progressive strength training with compound movements (squats, deadlifts, presses).

• Metabolic conditioning (MetCon) or circuit training to elevate heart rate.

• Low-intensity steady-state (LISS) cardio to promote fat oxidation.

🚀 Not sure if your workouts are fat-loss optimized? Let’s discuss it!.

💡 Lesser-Known Reasons You Can’t Lose Weight

3️⃣ Leptin Resistance: The Hidden Fat-Loss Hormone Issue

Leptin is a hormone that signals fullness to your brain. When you're resistant to leptin, your brain thinks you're starving—even when you’re not.

🔍 Signs of Leptin Resistance:

• Constant hunger, even after eating

• Cravings for high-calorie foods

• Difficulty losing weight despite a deficit

🔑 Fix:

• Prioritize sleep (leptin is disrupted by poor sleep).

• Reduce ultra-processed foods, which interfere with leptin signaling.

• Try intermittent fasting (some research suggests it improves leptin sensitivity).

📞 Book a call to check if leptin resistance is stopping your progress. Click here.

4️⃣ Circadian Rhythm Imbalance

Your body’s internal clock regulates fat metabolism (Wehrens et al., 2017). Late-night eating, shift work, and inconsistent sleep patterns can disrupt this, making weight loss harder.

🔍 Signs Your Circadian Rhythm is Off:

• Fatigue and cravings in the evening

• Waking up groggy despite enough sleep

• Stubborn belly fat

🔑 Fix:

• Maintain a regular sleep schedule (even on weekends).

• Expose yourself to natural light in the morning.

• Avoid blue light exposure at night (phones, screens).

📞 Sleep playing a role in your weight loss struggles? Let’s talk.

5️⃣ Unaddressed Injuries (Sciatica, Diastasis Recti, Plantar Fasciitis)

Chronic injuries limit movement and energy expenditure, leading to slower weight loss.

🔍 Signs You Might Have an Underlying Injury:

• Lower back pain while exercising (possible sciatica)

• A persistent "mom pooch" (diastasis recti after pregnancy)

• Foot pain making cardio difficult (plantar fasciitis)

🔑 Fix:

• Work with a physiotherapist to correct movement patterns.

• Modify workouts to avoid injury aggravation.

• Strengthen stabilizing muscles around the injury.

📞 We have an in-house physiotherapist who can help! Book a session now.

6️⃣ Hidden Inflammation & Autoimmune Conditions

Conditions like fibromyalgia, Hashimoto’s, or rheumatoid arthritis can cause chronic inflammation and metabolic slowdowns.

🔍 Signs of Chronic Inflammation:

• Unexplained weight gain or bloating

• Joint pain or muscle stiffness

• Low energy levels

🔑 Fix:

• Reduce inflammatory foods (processed foods, vegetable oils).

• Increase Omega-3 intake (fatty fish, flaxseeds).

• Consider an anti-inflammatory diet (like Mediterranean or paleo).

📞 Struggling with unexplained weight gain? Book a call.

7️⃣ Hypercortisolism (Chronically High Cortisol)

Stress increases cortisol, which leads to belly fat accumulation (Epel et al., 2000).

🔍 Signs of High Cortisol:

• Fat storage around the midsection

• Constant fatigue but difficulty sleeping

• Frequent cravings for sugar/salty foods

🔑 Fix:

• Prioritize stress management (breathwork, yoga, meditation).

• Reduce caffeine (excess intake raises cortisol).

• Optimize workout intensity (too much HIIT can spike cortisol).

📞 Let’s create a stress-reducing weight loss strategy for you! Book here.

8️⃣ Vitamin & Mineral Deficiencies

Low levels of iron, vitamin D, or B12 affect metabolism and energy. Nearly 50% of people trying to lose weight are deficient in at least one critical nutrient.

🔍 Common Deficiency Symptoms:

• Always feeling cold (iron deficiency)

• Fatigue or muscle weakness (B12, Vitamin D)

• Slow metabolism and brittle hair (iodine, zinc)

🔑 Fix:

• Get a blood test to check nutrient levels.

• Eat whole, nutrient-dense foods (lean proteins, greens, nuts).

• Consider supplementation based on test results.

📞 Want a nutrient analysis? Let’s talk! Book a free call.

🚀 The Next Step: Get a Customized Plan for YOU

If any of these factors sound familiar, your weight loss struggles are NOT your fault. The good news? We can help you identify the real issue and fix it.

👉 Book a FREE strategy call to discuss your struggles & create an action plan: Click here now.

🚀 Let’s break your weight loss plateau—starting today.