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4 Reasons You Are Not Losing Weight

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Losing weight isn’t always easy, and it can be frustrating when you are doing everything right but still not looking or feeling how you want to. While you might shed significant pounds at first, your weight loss may reduce or completely halt for a while.

While both help, the weight loss journey isn’t only about a healthy diet and exercise; it also depends on age, gender, and initial weight. Setting reasonable goals for yourself is the key to your success in weight loss. Here are four reasons you are not losing weight.

You have a medical condition

Certain health conditions and medications may contribute to obesity or weight gain. For instance, a thyroid disorder (hypothyroidism) can reduce your metabolism, which may lead to weight gain. It can also cause your body to retain fluid due to hypothyroidism in the kidney.

Some drugs may also have weight gain as a side effect for some individuals. The most common ones include hormonal medication for menopause or birth control, diabetes medications, and antidepressants.

Get a diagnosis from a healthcare professional to determine whether your weight gain is medically related. Your doctor may recommend a weight loss surgery, which can lead to significant weight loss and help improve obesity-related conditions.

You are not drinking enough water

Water is highly essential when you are trying to lose weight. It helps suppress appetite, making you less likely to overeat. Water is also calories-free, so it satisfies your thirst without adding weight.

However, when dehydrated, your kidney won’t function properly, making the body turn to the liver for extra support. More of the fat you consume will be stored instead of burned off since the liver is working so hard. Taking one to two litres of clear, plain water every day can help you lose extra pounds, especially when you take it before meals.

You are doing too much cardio

Cardio is an essential part of your exercise routine. It helps keep your heart healthy, improves metabolism, and gives you good sweat. However, too much cardio can increase cortisol levels in your body, which can cause weight gain, particularly in the midsection.

Prolonged cardio sessions like staying on an elliptical for 90 minutes or going for regular 10-minute runs can also eat away your lean muscle mass, which is essential for raising your metabolism. It makes the body more endurance-focused, storing energy as fat to ensure it has plenty to keep you going for all those miles. Physical activity experts recommend that adults carry out resistance training, focusing on major muscle groups, two or more days a week.

You are not lifting weights

Besides cardio, strength training, such as weight lifting, is another best way to lose weight and build lean muscle. The more muscle mass your body has, the more fat you burn. Lifting weights can also help prevent metabolic slowdown and ensure your body remains healthy and muscular. The best place to start to help build up to lifting actual weights is body weight workouts like squats, push-ups, and lunges.  


Despite your best efforts, there are numerous reasons why you might experience a delay in your weight loss. Try strategies such as keeping a food routine, doing strength exercises, and mindful eating. Your doctor may also help you determine the reason for your plateau and help you get back on track.

Jordan Wayne, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

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