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Why am I not losing weight? 12 reasons why you’re struggling to lose weight

Do you feel like you’re doing all the right things but still not losing weight the way you expect? We’ve put together a list of 12 questions you can ask yourself to get to the bottom of why you’re not losing weight

If you feel like you’ve tried everything, then it might be time to ask for professional support. If your BMI is over 30, you have a weight-related health condition and you’re based in England*, you may be eligible for Oviva’s NHS-funded weight loss programme. Take our survey to find out. 

Check your eligibility

Key Takeaways

  • If you’re struggling to lose weight, it’s important to analyse your weight loss plan and your current lifestyle to look for the possible root causes.
  • It’s common to experience weight loss plateaus and you may be able to overcome this with patience, but you should rule out underlying conditions and lifestyle factors first.
  • If you’ve tried everything, consider professional support, like Oviva’s NHS-funded weight loss programme which includes support from dietitians and doctors.

What to do when you’re not losing weight

If you’re struggling to lose weight, it’s a good idea to take a step back and try to assess your current weight loss strategy. You can start by asking yourself the following questions:

Are you sticking with your weight loss plan?

Consistency is key to weight loss – it’s not about short-term fad diets, but about sticking to a sustainable weight loss plan. The plan should encourage small, sustainable changes to your lifestyle so that your weight loss results last for the long term. 

For inspiration, take a look at our healthy weight loss habits or 7-day diet plan for weight loss

It’s okay to find it hard—you’re not alone in feeling that way. The important thing is to keep going, as even small efforts can lead to significant improvements in your health and overall quality of life.

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Are you losing inches?

The scales can sometimes be deceiving, especially if you’ve been exercising more as you may have gained muscle, but still lost fat. 

Muscle is denser than fat, so 1 lb of muscle and 1 lb of fat look different. 

If you’re not seeing your weight change on the scales, try tracking your weight loss with waist measurements. This way, you’ll be able to see if you’re losing weight in fat, even if you’re gaining weight in muscle

Make sure to measure at the same time of day (preferably in the morning). Exhale naturally, then measure halfway between the bottom of your ribs and the top of your hips. You can do this once a week on the same day each week. 

Your weight can also fluctuate due to water retention, digestive function and other factors. Therefore, the scales may not always show weight loss, but you could still be losing body fat.

Is your diet too restrictive?

Adopting a diet that’s too restrictive may prevent you from achieving your weight loss goals.

Cutting out entire food groups can make you less likely to stick to your diet in the long term, while skipping dinner has been identified as a predictor of overweight and obesity.

Instead, focus on making positive, sustainable changes to your diet and lifestyle overall – this is where you’ll see the most consistent results if you want to lose weight long term. 

Are you experiencing emotional eating?

Changing your lifestyle can be emotionally demanding, while other stresses in life can also lead to emotional eating. It’s important to be kind to yourself and to steer away from feelings of shame if you briefly deviate from your plan. Instead, just focus on getting back on track.

It may be helpful to get professional support for your mental health or to seek support from a weight management programme. Oviva’s programme includes support from psychologists if needed so that you can look out for your mental health as well as your physical well-being.

Are you exercising too little (or too much)?

A healthy weight loss plan will focus on holistic lifestyle changes rather than solely focusing on your diet. Exercise is an integral part of this. If the thought of going to a gym doesn’t appeal, don’t worry. Just think about sustainable ways you can move around more.

Consider taking the stairs instead of using lifts, or try to go for a walk every day. See if you can find a form of exercise you enjoy, like swimming, riding a bike, or yoga. Try to introduce some strength training, too, as this will minimise muscle loss as you lose weight.

The NHS recommends aiming for 150 minutes of moderate-intensity exercise per week or 75 minutes of more vigorous exercise. You can start slowly and build your way up to that goal.

Woman exercising at the gym

You can also do too much exercise…

Exercise is important, but doing too much exercise can be counterproductive

It can lead to burnout, fatigue, and an increase in hunger, making it harder to stick to a healthy eating plan. Intense or excessive exercise can also elevate cortisol levels, a stress hormone that can promote fat storage, particularly around the abdomen. 

Additionally, overtraining can lead to muscle breakdown, decreasing your metabolism in the long run. 

You don’t need to over exert yourself. Instead, focus on building an exercise routine that works for you, that you can sustain over time.

Are you tracking your weight loss?

If you’re weighing yourself regularly but not tracking it anywhere, you may be missing the bigger picture – daily weight fluctuations are completely normal; tracking your weight over time can help you see if your weight is dropping overall. 

Also, did you know that you’re significantly more likely to achieve long-term weight loss if you track your progress daily? And that keeping a food diary has shown it can double weight loss results?

If you’re not tracking your weight, consider finding a weight loss app that includes tracking. Oviva’s app allows you to track your meals, exercise, and mood, as well as receiving personalised feedback as you go.

Is Oviva right for me?

Oviva patient success stories:

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Are you drinking enough water?

Drinking enough water can aid your weight loss efforts in several ways. When used in place of sugary drinks, drinking water reduces your calorie intake. Water can also suppress your appetite and increase your capacity for exercise, too. And it helps your digestion, making sure your system is flushing out waste effectively. 

The UK healthy eating model, the Eatwell Guide, recommends 6 to 8 glasses of fluid per day. This includes water and sugar-free drinks, but aim for water if you can, as it’s better for your teeth and does not contain any calories.

Are you getting enough sleep?

Getting enough sleep is also important for optimising your weight loss efforts. The NHS recommends 7 to 9 hours of sleep per night. 

Getting enough sleep is important for regulating your metabolism so you can efficiently burn calories and lose weight. Good-quality sleep also helps you to feel energised and helps to keep your appetite under control, so you’ll be less likely to snack or eat larger meals to make up for a lack of energy.

Are you feeling stressed?

High stress levels may make you more likely to fall into a pattern of emotional eating and it may also negatively impact your sleep quality and hurt your motivation.

There’s also a relationship between chronically elevated cortisol levels and weight gain. 

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How much alcohol are you drinking?

If you’re happy with your eating habits and exercise routine but still wondering why you’re not losing weight, it might be worthwhile thinking about the amount of alcohol you’re drinking.

Many alcoholic drinks have a lot of empty calories, which quickly add up. Reduce the amount of alcohol you consume and switch to lower calorie options when you do drink it. Vodka, zero-sugar soda, or gin and tonic will have fewer calories than beer or sugary cocktails.

Our alcohol calorie calculator can tell you how many calories you’re consuming each week through alcohol.

Could an underlying condition be contributing?

Finally, it’s worth considering whether you may have an underlying health condition that may be contributing to your weight loss difficulties.

For example, polycystic ovary syndrome (PCOS) can make weight loss more difficult, while hypothyroidism or insulin resistance may also be a factor. You could also be experiencing hormonal changes. 

If you think an underlying health condition may be involved, speak to your GP.

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What if you’re doing everything and still not losing weight?

If you feel like you’re doing everything right and are still wondering why you’re not losing weight, it could be time to explore professional help and support options.

Oviva is an NHS-funded weight management service that includes advice and support from dietitians, doctors, and psychologists. You’ll receive personalised care, learn to adopt the best diet for weight loss based on your unique needs, and also have access to weight loss medication, like Wegovy.

97% of Oviva users would recommend us to other people, and the average weight loss achieved while on the programme is 13.6 kg in just 12 months.

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* Eligibility varies depending on your location in England. That’s because Oviva is funded by the NHS, and is dependent on whether your NHS local healthcare authority offers the programme.

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Written by Oviva’s team of experts, explore advice on nutrition, exercise, and motivation to guide you through the programme and maximise long term weight maintenance.