You are exercising regularly and consuming a healthy diet, but still, your scale refuses to budge. You wonder why am I not losing weight when i exercise and diet? What could be the reason behind the derailing of your all efforts of shedding pounds??

The fact is we are not experts, and the gap between our knowledge about weight loss can sabotage all our dieting efforts.


Losing weight can be rough. You might get tempted by all the fad diets and the miraculous diet plans that promise to produce drastic results, but they are no more than a fake commitment.

It’s important to understand that every individual is different from others; it’s nature’s rule. What works best for one person may not be the same for others. Weight loss is much more than counting calories. Your results can vary with many factors like adequate sleep, stress levels and can also be impacted by uncontrollable factors, like health conditions or hormones.

If you wish to shed pounds and keep it off, you need to shift your mind from dieting to healthy changes. As when you keep on thinking about dieting and weight loss, you get mentally and emotionally sick. We will have a brief review of all the little weight loss mistakes which can derail your efforts to lose weight.

Reasons why am i not losing weight when I exercise and diet

Focusing on restricting calories

The biggest pitfall among people is the calorie trap. Surely losing weight involves restricting calories, but if all you do is cutting calories only, you are doing no good.

Sometimes you restrict your calorie intake so much that there is a chance of depriving your body of the nutrients that can lose weight. It would help if you never denied that your body needs calories to perform its functions like breathing, digesting, and going beyond base calorie requirement; you can give nutritional deficiencies. So don’t starve yourself; it will bring no good for you.

To achieve quick results, some people choose a crash diet. In the hope of melting fats fast, people slash their daily calories even fewer than 1200. They go on extreme calorie deficit diets, including only soup diets or eggs diet.

But do remember that by consuming fewer calories than your body needs, you probably rely on drinking sodas or diet foods loaded with excess refined sugar, which will make you feel weak and lethargic.

Moreover, when you train your body to run on such a low amount of calories, your metabolism slows down to preserve limited energy, making it harder for you to lose weight. Hand pack of studies has linked how calorie deficit diet can lead to slow metabolism and will not help you to lose body weight.

No doubt it’s dang nearly impossible to live on a calorie deficit diet forever. Once the dieting is over, you regain all the weight because of that slow metabolism.

Skipping your Meals

One of the worst mistakes you can make for weight loss is either you skips meals or breakfast.

Skipping breakfast seems logical at first. You think you will be able to consume lesser calories in a day, and you can lose weight faster, but you’re mistaken. Skipping meals can havoc your metabolism and put you at risk of unplanned snacking at work or overeating later in a day, making calorie count soar.

Thus it’s better to prefer eating a high protein, dense nutritional breakfast as it will help curb your hunger throughout the day. Choose a perfect breakfast, including fibre and protein along with good carbs like oats, eggs, or Greek yogurt with fruits and nuts.

Losing track of your snacks calories

Maybe you count all your calories, but what about those nibbles in between? You think you are vigilant watching your diet, but stolen bites and tastes can pile up to hundreds of uncounted calories, which can pad your waistline fast.

You likely take a piece of candy from your drawer, grab a few chips here, add a pat of margarine there, and assume they’re so little, they can’t possibly matter, but you are mistaken.

All this mindless snacking and munching up can sabotage your all efforts to lose weight leaving you wondering why am i not losing weight when I exercise and diet? These little bites and snacking are enough to put off weight loss at all. Thus, it is better to count each bite’s calorie, every cookie, and every chip you had. Make sure to keep a notepad or mobile with you to record calories in every snack you had.

Adapting never indulging attitude

So many people on weight loss journey probably focus on what they cannot eat, such as no dessert, no sodas, no nachos. They restrict themselves so much that they develop an all-or-nothing attitude, which can be harmful in the long run.

Just because you want to shed weight does not mean you need to give up your favorite brownies forever. If you are told that you cannot enjoy your desserts again, it will not only make you sad, but you begin to crave it even more.

To avoid feeling deprived of certain foods, which may result in binge eating, try to indulge yourself for a treat once in a while on your day off from dieting. Make it worth it and go ahead and splurge. But don’t forget that moderation is the key.

Work on the strategy of 80 -20. Like 80 percent of the time, stick to healthy eating and leave that 20 percent to whatever you crave. Have cheat days.  Take it once a week as it will keep you on track for the rest of the week. Cheat meals not only prevent hunger but also manage cravings from getting out of control. So you can enjoy dining at your favorite restaurant without brimming yourself with food and drinks.

?Not meal prepping

Even the most well-intentioned and disciplined weight-loss goals can get spoiled by poor planning. As when hunger hits you and you’re not prepared for it before time, it’s a recipe for bad decisions. The most common mistake is not preparing your meals ahead of time. Like mostly derailment of weight, a loss regimen is when you fall victim to your cravings and end up eating a quick meal because you don’t have time to cook food.

You can avoid this mistake by just spending 1 to 2 hours in the kitchen, preparing meals for whole weekdays, and storing them in air-tight containers so when hunger hits, you are ready with your meals. Preparing your meals ahead of time also ensures that your everyday meal is delicious and healthy fare.

Drinking your calories

Sugary juices, sodas or smoothies, are all known culprits behind weight gain. People make a mistake either to drink their calories or use them as a meal replacement, unhealthy.

Unfortunately, those smoothies or diet juices are not much nutritious. The juices lack fibers and protein, which keeps you fuller, and smoothies are rich in sugar, either its fruits or sweeteners, high in calories.

Another problem lies with the fact that the satiety level of drinks is far less than solid foods as your brain doesn’t react to liquid calories as it does to calories from food.

Thus go for plain water as it’s a zero-calorie drink. Drinking a glass of water keeps you hydrated, and taking it before a meal leaves less room for food.

Fat-free and sugar-free food traps

Food labels can be deceiving. Many packaged foods have healthy-sounding claims on the front page, making you believe they are perfect for you. They fool us with their catchy words like “fat-free” or “sugar-free.” But if you check the nutritional information mentioned on the back of the package, you will be surprised by the contradiction between their claim and factual information.

?Research at Cornell University found that people who consume low-fat snacks rather than the regular full-fat version consume twice as many calories as everyday meals. Thus it shows that even by switching to low-fat versions, you take up the same number of calories or even more than their full counterparts, and because they lack that fat content, you may feel hungry earlier.

According to a study by National Institute of Health, the amount of sugar is higher in low-fat and no-fat foods than in regular versions.

Moreover, sugar-free does not equate with the term calorie-free. Fake healthy foods are high in sugar, salt, calories, and a heap of chemicals, so be sure to flip your package over to see what is hidden from you.

Mostly a high amount of refined sugar is hiding among ingredients, often concealed as words ending with ?ose like sucrose, maltose, and fructose. Thus, foods that have a fat-free label are highly processed and filled with added sugar.

Simultaneously you should also consider the serving size mentioned on the box. It’s never meant for a single serving, so by gulping the whole package, you probably end up consuming twice or thrice amount of calories, which can ruin your all weight loss goals.

 So always read the nutrition label, note the serving size mentioned on the box, and go for a reasonable amount of real things. If you want to eat ice cream, go for a small scope but choose a full-fat dairy version. Simplify things and stick to nature by avoiding packaged food.

Not taking enough sleep.

If you have a hard time breaking the weight loss plateau, it could be due to your evening activities. Not taking enough sleep, like 7 to 8 hours, midnight snacking, or eating a decadent dinner before bed, all these little things can contribute to weight gain.

Therefore don’t make the mistake of cheating your sleep, as it’s essential to weight loss along with your perfect diet and work out. Sleep-deprived people consume around 500 more calories because they need more energy to stay up, and hunger hormones get interrupted.

To unwind these mistakes, try to do something to calm and relax, and when you come back from the office, watch your favorite show or take a bubble bath or take your dog on a walk. It will help you to clear some headspace before going to bed.

Weighing yourself too often

A major mistake people mostly make has no relation with your diet and work out, which is weighing yourself too often.

Weighing yourself does not hinder your weight loss, but it can be frustrating for some people. For some people, checking the scale every day seems right, while it’s a setback to others’ self-esteem. They get discouraged if the scale goes up instead of down and binge eats which could set your weight loss journey way back.

So don’t obsess over the numbers as they can’t depict the real picture, like losing fat mass more instead of water weight. So it means your body is changing for the better, but your scale cannot reflect that. Moreover, when your menstruation is due or building muscles, the weight scale numbers also vary.

Therefore track your progress once a week and use tape to measure your inches. Take progress pictures of yourself to get motivated and consider it from your clothes too that either they fit you well or are a little loose than before.

If you take care of these biggest weight loss mistakes and blunders, you would be more likely to lose weight on a diet while doing physical activity than raising the question that why am i not losing weight when i exercise and diet.



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