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4 reasons why you’re not losing weight

Sometimes, no matter how hard you try, it just seems impossible to lose weight. You feel like everything is going right, you’re hitting the gym regularly, you’ve tried natural fat burners and you’ve cleaned up your diet.

But that holiday is probably getting closer, and your dreams of turning all the heads in your direction on the beach are slipping away.

It can be frustrating and even push you into completely giving up. But stop, spit that cookie out. Wipe those tears away and don’t list your free weights for sale.

How much weight you lose all comes down to thermodynamics, which is basically your body taking calories and turning them into energy. To achieve any weight loss you need to get yourself into a negative energy balance. Which is less calories than you burn through in a day.

With that key rule in mind, here’s a few reasons why you might not be losing weight…

1. Creeping Calories

Your calories have krept their way back up. The occasional snack, or ‘just one beer’ can gradually crank your calories back up to a surplus. This, will see you gaining weight or dwindle around a point where the scales stop moving.

To avoid this, keep a tight food journal or make sure you are sticking 100% to your planned meals. When you think one cookie a day won’t make much difference, consider what 5 cookies in a week could do. Oh the humanity!

2. HIIT Back

Your body may have adapted to your workout schedule so well, it’s just no longer testing you enough. Add some HIIT (High Intensity Interval Training) into your schedule. HIIT is basically a workout that involves bursts of all out effort, with another short period of rest in between.

You could do 8 rounds of 40 seconds on the rower, with 20 seconds rest in between. Your workout will be 8 minutes long. But it will break you, as long as you are putting in vomit inducing work for each round anyway.

This is great because it’ll burn through a good amount of calories and can also make you continue to burn even more calories after you finish thanks to a process called EPOC, or post exercise oxygen consumption.

Remember though, you need to add HIIT in around your current training schedule and not replace it.

3. Get off the couch

Apart from your exercise are you moving enough each day? We get it, being in a calorie deficit and hitting workouts is hard. Fitting it in around a full day at work and managing a family is even harder. But if you spend 8 hours a day sitting at a desk, and your whole evening on a sofa, you could be sacrificing your hard work.

The fix? Take a walk on the evenings. Take the stairs at work. Stand up and walk around every 20 minutes. Go for a walk at lunch. Move. Move more and you’ll have increased your energy expenditure by a sizeable amount each month.

4. Recount your calories

Probably the most important step you can do is recalculate your calories. Sadly, when you spend a period of time in a negative energy balance your metabolism starts to slow down as your body tries to preserve as much energy as possible.

This means that the original deficit you were hitting will no longer be enough and you’ll have to cut your calorie intake down even further. Sorry for the bad news.

There you have it. 4 common reasons you might have stopped losing weight and what you can do about it. Remember, all is not lost. Your body adapts quickly, and so you need to make sure you keep on top of your calorie intake and mixing up your workouts!

Related Guides:

How to burn fat without losing muscle

How to get cut and lean


With over 10,000 hours worth of coaching experience, Nick helps bring out the best in people both mentally and physically through his personal training business ‘LEP Fitness’When he’s not training clients or in the gym working out, he’s running around having fun with his one year old son, reading books, and spending time with family and friends.

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