Losing weight safely and effectively requires more than just focusing on diet and exercise, as various factors such as age, gender, and starting weight play a crucial role. According to obesity expert Dr. Matthew Weiner, young adults may experience faster weight loss, up to 20 percent of their body weight, through proper nutrition and exercise. However, postmenopausal women might find it challenging to achieve more than five to seven percent weight loss with the same efforts.
Dr. Weiner emphasizes that weight loss progress differs between men and women, with men often losing weight faster initially. Nevertheless, when considering the overall weight loss over time, the difference isn’t as significant. Women may take five to six months to lose 10 percent of their weight, while it might take men two to three months.
Brigitte Zeitlin, a health coach and nutrition expert, underscores the individualized nature of weight loss, suggesting a healthy pace of half a pound to two pounds per week. She points out that some women overestimate the calories burned during exercise, and certain diets may lead to insufficient calorie intake or lack of essential nutrients. In such cases, the body might enter starvation mode, slowing down metabolism and holding onto calories for survival.
If you’re facing challenges in losing weight, there could be various reasons. Experts recommend addressing these issues, such as misconceptions about calorie expenditure, inadequate nutrient intake, or potential metabolic slowdown, to ensure a successful and sustainable weight loss journey.’
1. You’re underestimating your strength gains.
If your clothes are fitting looser but the number on the scale isn’t changing (or it’s slightly higher), it’s possible that you’re undergoing body recomposition—building muscle while losing body fat. In basic terms, your total weight is comprised of water mass, muscle mass, and fat mass. Muscle mass includes skeletal and cardiac muscles, while body fat represents the proportion of fat mass relative to your bones, muscles, and water. If you’ve been dedicated to your workouts and feel stronger, you may be gaining muscle while simultaneously reducing body fat.
However, it’s essential to be aware that some individuals might overestimate their muscle gains. Dr. Weiner points out that muscle and water have similar densities, making it a non-direct exchange with fat (which has a higher density). Failing to adjust your weight-loss approach based on muscle gain could lead to a plateau in fat loss.
The solution: To accurately assess your muscle mass and body fat percentage, consider consulting with your doctor or a trainer for a body composition analysis. This can provide valuable insights into your progress beyond just the number on the scale.
2. You’re eating less but still picking less-nutritious foods.
Dr. Weiner emphasizes that achieving a weight loss of approximately 10 percent of your total body weight is feasible through dieting alone, provided you consume fewer calories than you expend. However, for those aiming to lose more weight, a mere reduction in calorie intake is insufficient. Dr. Weiner advises a shift in focus from quantity to quality, emphasizing the importance of changing the type of food consumed. In other words, the key to further weight loss lies in prioritizing the quality of calories over sheer quantity.
Keri Gans, RD, author of The Small Change Diet, points out that different foods undergo varied digestion processes in our bodies. Sugary foods digest quickly, leading to quicker hunger onset, whereas fiber-rich foods, such as fruits, vegetables, 100 percent whole grains, and legumes, contribute to a sense of fullness and can aid in weight loss.
By shifting towards higher-quality, satiating foods, you not only improve the nutritional value of your diet but also naturally reduce your overall food intake. This can be a valuable strategy for sustaining weight loss progress.
To address this, Jessica Cording, RD, CDN, author of The Little Book of Game-Changers, emphasizes the importance of not just focusing on a calorie deficit but also paying attention to the quality of the calories you consume. Cording encourages individuals to opt for nutrient-dense foods, highlighting the distinction between, for instance, a slice of white bread and whole-grain foods. According to her, prioritizing nutrient value can provide longer-lasting satiety.
3. You’re not keeping track of what you’re eating.
In simpler terms, you might feel proud of having a salad on Tuesday but forget about the two bowls of B&J ice cream you had for dessert, and then wonder why you’re not losing weight.
To address this issue, Dr. Weiner suggests actively tracking your calorie intake using a visible method, such as a food journal or a mobile app. This can help you stay accountable and overcome the natural bias we all have towards our own actions.
There’s supporting evidence for this approach, as a 2022 study in the Journal of Medical Internet Research indicates that weight loss apps are beneficial for initiating and maintaining weight loss over a period of three to twelve months.
4. You’re not eating enough protein.
In general, protein offers various benefits, such as promoting satiety and aiding in the development of muscle, skin, and healthy bones. However, not all proteins contribute equally to weight loss. Dr. Weiner advises caution against excessive consumption of animal protein, which often comes with accompanying fats and can lead to weight gain and potential health issues like diabetes.
On the other hand, plant-based proteins, including legumes, tofu, and tempeh, are considered a healthier alternative. Dr. Weiner suggests that you can consume higher quantities of these plant-based foods without worrying about adverse effects on your health. Dr. Supriya Rao, a quadruple board-certified physician, advocates for a plant-based diet and recommends this approach to her patients.
That being said, lean animal proteins like chicken, fish, and turkey can still be part of a healthy, protein-rich diet.
To make positive changes, Dr. Weiner recommends substituting processed or fatty meat protein sources with plant-based or lean animal-based options. For instance, consider replacing a beef burger with a plant-based alternative made from black beans, mushrooms, or other vegetables, or opt for a turkey burger instead.
5. You’re not looking at the big picture.
Feeling frustrated after three months of effort without reaching your weight loss goal? Before jumping into a new fad diet, reflect on whether your objective is rapid weight loss at this moment or a gradual, healthy slimming down that ensures sustainable results.
According to Dr. Weiner, it’s common to approach weight loss with a short-term perspective, despite it being a long-term challenge. He likens the journey to the stock market, acknowledging the daily fluctuations.
The solution: Rather than focusing solely on immediate results, shift your perspective to consider the changes in your weight over the past several years. Additionally, envision how you want to feel several years from now. This long-term approach can lead to more sustainable and fulfilling outcomes.
6. You’re not eating whole foods.
If you’re dismissing diets that emphasize whole, clean foods (such as the Mediterranean diet), it might be time to reconsider. Nutrition experts have long recognized that diets rich in whole foods—like fruits, vegetables, grains, and protein—yield better weight-loss outcomes compared to those heavy on processed foods (such as cereal, crackers, and prepackaged meals).
For instance, a 2019 study in Cell Metabolism found that when study participants consumed diets with similar nutrient profiles (comparable amounts of protein, fat, sugar, and fiber), the group focusing on processed foods exhibited higher caloric intake and weight gain than the group prioritizing whole foods.
To address this, Jessica Cording recommends making it convenient to incorporate more whole foods into your diet. Keep items like frozen produce, oats, whole-grain bread, eggs, frozen fish, and leafy greens readily available at home. Cording suggests simple additions, like tossing a handful of spinach into soups and omelets or preparing hard-boiled eggs in advance for a quick, grab-and-go snack.
For an easy way to include more vegetables, Brigitte Gans suggests starting every dinner with a mixed green salad. Additionally, she recommends incorporating fruit into your lunch as a dessert and considering an additional serving at dinner for a nutritious and satisfying approach.
7. You’re eating too many “healthy” foods.
It’s important to recognize that, at times, too much of a good thing may not be beneficial. Simply substituting your nightly bowl of ice cream with Greek yogurt doesn’t grant a free pass to consume double the amount. The fundamental weight loss principle of “fewer calories in, more calories out” remains applicable, even when opting for healthier food choices.
Dr. Weiner notes an exception: vegetables. According to him, you can’t really overeat vegetables, and in fact, the more you consume, the better. He explains that incorporating a pound of vegetables into your daily diet can aid in changing other eating behaviors, as it helps reduce your appetite for less healthy foods.
To address this, it’s crucial to remember that portion control remains relevant, even when making healthy food swaps. If you find it challenging to gauge portion sizes, consider using a food-tracking app to monitor your calorie intake and make necessary adjustments.
8. You’re not prioritizing exercise.
Recalling the information about the quality and quantity of calories mentioned earlier, Dr. Weiner applies the same principle to exercise, suggesting a focus on intensity rather than duration when aiming for weight loss.
Even lower-intensity activities, like walking, can contribute to weight loss, particularly for beginners, according to Dr. Rao. She explains that walking not only aids in weight loss but also boosts metabolism, helps build muscle, and reduces stress. Dr. Rao emphasizes that when both body and mind are functioning optimally, maintaining a healthy weight becomes more manageable.
To address this, the choice between shorter, more intense exercise sessions or longer, less intense ones depends on personal preference. The American Heart Association (AHA) recommends 150 minutes of moderate-intensity aerobic activity per week (which can include walking) or 75 minutes of vigorous activity (such as HIIT or boot camp classes). Additionally, strength training is essential, with the AHA recommending at least two days a week of moderate- to high-intensity muscle-strengthening activities like resistance or weights.
9. You’re drinking sugary beverages.
Is soda genuinely detrimental to your health? Unfortunately, yes. According to Dr. Weiner, consuming sugar in liquid form contributes more significantly to weight gain compared to ingesting it as food.
Dr. Weiner explains that if you eat a cookie when you’re hungry, it tends to curb your appetite, leading to either reduced hunger or a smaller lunch. However, when you consume 150 calories through a sugary drink, it doesn’t impact your hunger at all. Consequently, if you drink a soda and then proceed to eat a regular lunch, you end up adding 150 calories to your daily intake without compensating for it naturally, as you might after indulging in a cookie.
To address this, if you’re craving a sweet drink, Brigitte Gans suggests creating your own by adding a splash of 100 percent fruit juice or fresh fruit to plain seltzer. Alternatively, you can opt for flavored sparkling water, but it’s essential to check the label first to ensure there isn’t an excess of added sugar and calories.
10. Your sleep schedule is off.
According to a 2019 study in the International Journal of Obesity involving nearly 2,000 participants, those who exhibited less variability in their sleep patterns were more likely to achieve success in their weight loss efforts over a 12-month period.
Dr. Weiner highlights a significant disadvantage for individuals working the night shift. The disruption to their circadian rhythm, he explains, can contribute to weight gain. Moreover, constantly switching between night and day shifts, a practice common for those wanting to spend more time with family, exacerbates the issue. This constant alteration disrupts an otherwise healthy and normal sleep-wake pattern.
To address this, make an effort to establish a consistent sleep routine by going to bed and waking up at approximately the same times each day. While not everyone has the flexibility to choose their work schedule or negotiate with their boss, if you have the opportunity to adjust your work hours or collaborate with your manager to avoid frequent changes, it’s advisable to explore those possibilities.
11. You’re parked at a desk all day long.
Don’t underestimate the impact of incorporating regular movement into your daily routine. Dr. Weiner emphasizes that leading overly sedentary lifestyles can impede weight loss efforts. If your typical day involves waking up and then spending extended periods sitting at a desk for work, followed by more sedentary time on the couch watching TV, achieving weight loss becomes challenging.
To address this, Jessica Cording recommends integrating exercise into your day whenever possible. Early morning workouts are advantageous as they eliminate concerns about unpredictable schedules later in the day. Additionally, you can break your physical activity into smaller, manageable bursts—such as 10 minutes before work and another 10 minutes afterward. As Cording puts it, “Something is better than nothing.”
12. You’re not drinking enough water.
Absolutely, drinking water can genuinely aid in weight loss, and it’s not just an urban legend. A 2014 review of studies published in the Journal of the Academy of Nutrition and Dietetics identified several connections between water consumption and positive weight-loss outcomes.
To address this, it is recommended that women consume about 2.7 liters or 11.5 cups of fluid per day, according to the National Academies of Science, Engineering, and Medicine. Staying adequately hydrated can contribute to overall well-being and support weight-loss efforts.
13. You’re drinking too much alcohol.
While it’s not to rain on your parade, it’s worth noting that your bi-weekly happy hour might be impacting your weight loss goals. Alcohol is linked to weight gain for several reasons: it adds empty calories, especially when indulging in cocktails, and it alters your relationship with food. When people consume alcohol, they tend to eat more because their appetite increases, and they become less attentive to their calorie intake.
To address this, reducing your alcohol consumption can be a practical step to lower your overall calorie intake. Alternatively, you can opt for beverages with lower calorie content, such as certain hard seltzers, gin and diet tonic, light beer, tequila with lime juice and club soda, or vodka with club soda. Making mindful choices in your drink selection can support your weight loss efforts.
14. You have a medical condition that makes weight loss harder.
Any medical condition that affects your hormones (like hypothyroidism or polycystic ovary syndrome), your insulin levels (like diabetes), or your blood pressure (like heart disease) will make it more difficult to lose weight.
Any injury that results in limited mobility can also contribute to weight gain, partly because it can lead to muscle loss—and less muscle means you are burning less when your body is at rest—and partly because it will reduce your ability to exercise regularly, Dr. Weiner adds.
The fix: If you’ve tried everything else but the needle is still not moving, it may be time to check in with your doc and see if an underlying medical issue is preventing you from losing weight. Once that’s taken care of, you should be able to start losing weight again or you may want to work with a registered dietitian, who can help you create an eating plan that works for your specific needs.
15. You’re getting older and aren’t strength training.
No matter how dedicated you are to diet and exercise, the reality is that losing weight becomes more challenging as you age. While cutting back on indulgences might have been sufficient in your 20s to shed a few pounds, the same approach may demand more effort in your 40s. This increased difficulty is attributed to hormonal changes and shifts in metabolism that occur with age, according to Zeitlin.
To address this challenge, a recommended fix is to prioritize resistance training. Building muscle mass through resistance training can enhance your resting metabolism, potentially jumpstarting your weight loss efforts when you find yourself at a plateau.
16. You’re stressed or depressed.
Significant life changes, such as a divorce or a family death, often serve as triggers for weight gain. Stress eating is a genuine phenomenon, and during periods of depression, individuals are typically less focused on calorie counting or exercise, as the effort required just to navigate daily life can be overwhelming.
Zeitlin explains that cortisol, known as the stress hormone, operates in conjunction with other hormones in a seesaw effect. When cortisol levels rise, other hormones, including insulin (which regulates the body’s sugars), decrease. This shift can lead to the storage of glucose as fat. Therefore, even if your diet and exercise routines remain unchanged, heightened stress levels, such as those experienced at work, can make weight loss more challenging and may even result in weight gain.
To address this, Dr. Weiner suggests seeking holistic approaches to manage stress, even if it involves engaging in low-impact cardio. Additionally, if you’re experiencing depression, it’s essential not to hesitate in seeking support from a mental health provider.
17. You have unresolved trauma.
While this is heavy stuff, it’s important to be aware of the correlation between abuse and weight gain. A history of sexual abuse is linked to weight gain, in particular, and the number of people who have been sexually abused, especially at a young age, is staggering: One in three American women report experiencing some kind of sexual violence in their lifetime, per the National Sexual Violence Resource Center.
The fix: Whether you’re a child or an adult (and whether or not your history is affecting your weight), seek out resources that can help victims of sexual violence or other abuse. Therapy can also be a good way to work through trauma.
18. You’re taking certain medications.
A potentially overlooked factor in your weight loss challenges could be the medication you’re taking, as certain medications, such as those for diabetes, antidepressants, and steroids, can have weight gain as a side effect.
To address this issue, Dr. Weiner recommends discussing your medications with your physician. In some cases, adjustments can be made to facilitate weight loss while still addressing your health needs.
19. You’re struggling with food addiction.
If you find yourself intensely craving food to the point where it’s undermining your diet and exercise efforts, you may be dealing with food addiction. This doesn’t imply a lack of motivation or strength to overcome cravings and lose weight; rather, it suggests an emotional dependence on food.
To address this issue, especially if you experience binge-eating tendencies, a continuous preoccupation with food, difficulty functioning in your daily life, or if you struggle with anxiety, depression, or insomnia, it’s crucial to reach out to a healthcare provider promptly for an evaluation of potential food addiction. Recognizing that it is a form of eating disorder, there is help available for those seeking support.
20. You’re eating too often.
Although consuming smaller, frequent meals is considered a healthy weight loss strategy, it may inadvertently result in an excess of calories by the evening for some individuals. For these people, intermittent fasting could potentially yield better results. Dr. Weiner concurs, explaining that a pattern of consuming the right amount of calories in a short time window, followed by a more extended period of minimal calorie intake, may offer more health benefits than continuous eating throughout the day.
To address this, it’s advisable to consult with your doctor or a nutritionist before attempting an intermittent fasting diet. This way, they can assist you in determining a schedule that suits your needs. For beginners, the 16:8 or 14:10 diet is typically recommended. However, it’s important to note that intermittent fasting is not recommended for certain groups of people, such as those with blood sugar regulation issues (e.g., diabetes) and pregnant individuals.
21. You’re doing intermittent fasting, but not eating right.
Nevertheless, intermittent fasting is not a miraculous solution for weight loss on its own, according to Gans. It’s essential to remain conscious of what you’re consuming. If you find that you’re not losing weight on a fasting diet, it’s possible that you may still be ingesting too many calories during your designated feeding window.
“You might still be consuming excessive amounts, opting for nutrient-poor foods, or selecting low-calorie options that fail to provide satiety and leave you feeling hungry constantly,” notes Cording.
To address this, it’s recommended to steer clear of ultra-processed foods, which often contain higher levels of saturated fats, sodium, and trans fats. Additionally, practicing mindful eating is crucial to avoid overindulging during your feeding window. Opt for whole foods rich in fiber and protein to enhance satiety and sustain you throughout the day.
22. You’re not doing a calorie deficit right.
Being on a calorie deficit implies consuming fewer calories than your body expends. While calculating the ideal deficit can be challenging, the National Institutes of Health offers a body weight planner that provides a rough estimate of the necessary reduction to achieve desired results.
However, it’s essential to monitor your daily food intake, according to Gans. Despite thinking you’re in a calorie deficit, you might unknowingly consume more calories throughout the day. Cording highlights that having too few calories can also pose issues, leading to increased hunger and a higher likelihood of overeating.
To address this, a general guideline is to avoid cutting more than 500 calories per day from your eating plan. Utilizing a tracking app can help ensure that you consistently meet your daily calorie target.
23. You’re having healthy fats, but too many of them.
“Even the ‘good-for-you’ fats have calories,” emphasizes Gans. Consuming larger quantities of these fats can result in accumulating extra calories. Being aware of portion sizes is key. For instance, a serving size of peanut butter is two tablespoons, one-third of a medium avocado is considered one serving, and a serving of oil amounts to one tablespoon.
To address this, maintaining a food diary or using a tracking app can assist in evaluating your daily intake of healthy fats. Keeping a record of your dietary habits, even for a brief period, helps in gaining insights into the appropriate daily consumption levels.
24. You’re distracted when you eat.
There are occasions when you might need to have lunch at your desk or prefer to dine while watching TV. While this is acceptable occasionally, consistently being distracted during meals increases the likelihood of consuming more food than necessary or planned, according to Cording.
“When you’re distracted, the communication between your mind and body is disrupted,” she explains. “You’re less in tune with your hunger and fullness cues.”
To address this, consider making a commitment to take a proper lunch break or turning off electronic devices during mealtimes.
25. You’re not eating on a predictable schedule.
While it’s not necessary to adhere strictly to set meal times, maintaining some level of consistency is crucial, says Cording. “When you don’t have much consistency, you can get caught off-guard by hunger and then reach for whatever is around,” she explains. “That can lead to you making less healthy decisions and overeating.”
To address this, Gans suggests aiming to eat every four to five hours, reducing the likelihood of overeating during mealtime.
Tips To More Effectively Lose Weight
Embarking on a weight loss journey is not a one-size-fits-all endeavor, but the following tips, according to Dr. Rao, can provide a helpful starting point.
Prioritize a balanced diet. Dr. Rao emphasizes that the key to weight loss is not strict restriction but rather the inclusion of nutrient-dense foods. Plant-based foods rich in fiber, vitamins, and minerals and lower in calories compared to processed foods are essential. Dr. Rao cautions against processed foods, which are often lacking in nutrients and replaced with high-energy components like oils and sugar, leading to increased cravings. The solution is to incorporate more fresh, whole foods, including fruits, vegetables, lean proteins such as chicken, turkey, eggs, tofu, and fish, as well as complex carbs like quinoa, sweet potatoes, barley, and oats.
Incorporate physical activity. For those new to fitness, Dr. Rao suggests that weight loss is achievable by simply moving the body. She encourages activities as basic as walking, emphasizing its accessibility and universality. Aim for 10,000 steps a day. Additionally, Dr. Rao underscores the importance of strength training at least twice a week, as it boosts metabolism and helps maintain or increase muscle mass with age.
Increase fiber intake. Dr. Rao highlights fiber as a crucial element for weight loss, as it promotes satiety, reduces appetite, and lowers caloric intake. Fiber’s ability to slow down digestion keeps food in the stomach longer, preventing hunger pangs. Beyond its weight loss benefits, fiber is essential for maintaining gut health and has been linked to lower cholesterol levels.
Practice mindful snacking. Dr. Rao emphasizes the importance of paying attention to hunger and fullness signals, foundational principles of weight loss. By doing so, individuals can avoid overeating and unnecessary snacking, both of which contribute to weight gain. Dr. Rao recommends slowing down during meals, being mindful of portion sizes, and assessing true hunger before reaching for additional servings.
Seek guidance from your doctor. If weight concerns persist or if discouragement sets in, Dr. Rao advises individuals to consult their doctor. This allows for addressing any underlying health conditions and collaboratively creating a personalized weight loss plan. In some cases, weight loss medications may be considered, provided they complement improved diet and lifestyle changes. Seeking professional medical advice ensures a comprehensive approach to weight management.