Exercising But Not Losing Weight: Reasons Why, And What To Do About It

You're doing everything right— following a workout program and your calorie intake is down. It makes you ask yourself, why am I not losing weight?

Understandably, this can become very frustrating and confusing. So, what is the answer to this?

Well, despite your calorie intake lowering, the reason could lie in the foods you're eating, how you're eating them, as well as your lifestyle habits. Our blog will get into the nitty-gritty of why you're exercising but not losing weight, and what you can do about it.

Firstly, take note that you might actually be losing fat but gaining muscle, especially if you've recently started or intensified your workouts. Muscles are sneaky little things—denser than fat and pretty damn good at hiding your weight loss progress when you hop on the scale. This is particularly true if you've been doing a lot of strength training or high-intensity interval training. These types of exercises build muscle effectively, which could be why the number on the scale isn’t moving much. It’s crucial to remember that this is actually a sign of progress; you're sculpting a stronger, leaner body.

Still frantically Googling I'm exercising but not losing weight?! These reasons why might resonate with you.

You Have Portion Distortion

Just because you are eating healthy foods doesn't mean you can over-eat them!
It is incredibly important to pay attention to portion sizes with your meals, as overly generous servings will ultimately end up in you eating extra calories, which in turn will bring about slower weight loss. Check out Adam's advice on managing portion sizes here.

You Go Overboard On Your 'Cheat' Day

If you've been working hard and sticking to a healthy diet the entire week yet indulged in double the calories and sugary beverages on your 'cheat' day, don't be surprised when the scales don't move in your favour.

Cheat meals are a great reward for when you've had a win, but dedicating an entire day to eating as many empty calories as possible will hurt your weight loss goals.

You're Overlooking Hydration

Are you keeping up with your water intake? It's easy to overlook, but staying hydrated plays a crucial role in weight loss and overall health. Drinking water can kick your metabolism into higher gear, helping you burn more calories throughout the day. Research has shown that increasing water intake can lead to significant weight loss—participants in a study saw an average reduction of 5.15% in body weight just by drinking more water! This often includes swapping out high-calorie drinks for plain water—reducing your overall calorie intake while keeping you hydrated and full.

You're Cutting Out An Entire Food Group

Particular diet plans like keto encourage eliminating entire food groups in order to lose weight. Completing scrapping a food group like carbohydrates ultimately means you will eliminate the intake of lower-calorie foods like veggies and fruits and replace them with high-calorie fats.

This often leads to higher overall calorie intake, which could be another reason why you're exercising but not losing weight. 

You're Eating Too Much Of One Food Group

A balanced diet requires a solid mix of the main food groups - protein, carbohydrates and fats. You may have been counting calories, but if 90% of your daily calories are made up of carbohydrates, then you are unlikely to lose weight.
You can track your macro intake and work towards a calorie-deficit diet on apps like MyFitnessPal.

Your Alcohol Intake Is Getting In The Way

The empty calories of alcoholic beverages can sneak up on you, and before you know it, all your hard work can be reversed. If you enjoy a drink, opt for low-calorie wines or vodka and soda instead of sugary cocktails, and limit your intake to just a few times a week.  

You're Not Eating Enough

You may be thinking that if you eat smaller amounts of calories, you will lose a considerable amount of weight. However, this isn't true.

When you eat less than 1200 calories a day, your body thinks it is in starvation mode and will then start to hold onto the fat you have to use as energy. This means that you will not be losing the fat that you would if you ate more healthy calories.

You're Leaving Too Much Time Between Meals 

Spacing out meals too much? Your hunger levels could spike while your metabolism slows down, and you could end up overeating when you finally do eat. 

Regular, balanced meals keep the hunger beast at bay. Try to eat at regular intervals to maintain steady energy levels and avoid the temptation of bingeing on unhealthy foods when you're overly hungry. This strategy not only helps with weight management but also stabilises your blood sugar levels, which is crucial for maintaining energy throughout the day.

You Have Thyroid Troubles

Small but mighty, your thyroid gland can make a massive difference to your weight loss efforts. If things seem off, it might be time to check in with a health professional. Symptoms like fatigue, cold sensitivity, and unexplained weight gain can all be signs of thyroid issues, and a simple blood test can diagnose the problem. Proper treatment can make a world of difference to your metabolism and overall health.

You've Reached Menopause

Menopause can feel like a hormonal rollercoaster of weight fluctuations. It's important to be kind to your body during this time, as menopause weight gain is totally normal and expected. With the changing hormones, loss of muscle mass and slower metabolism, it takes more effort and time for menopausal women to lose weight.
 

Try following these tips if you're exercising but not losing weight:

Set Clear, Measurable Goals

There's no point taking shots in the dark. Get to know your Total Daily Energy Expenditure (TDEE) and target eating fewer calories than you burn. It’s like setting the GPS for your weight loss journey. Online calculators can help you determine your TDEE based on factors like age, gender, weight, and physical activity level.

Avoid The Workout Reward Trap

Planning on annihilating an entire pizza after crushing a workout? Remember, the post-gym snack should refuel, not undo all your hard work. Opt for nutritious snacks that replenish your energy without excessive calories. Think Greek yoghurt, a handful of nuts, healthy protein bars, or a shake that blends protein, fruits, and perhaps a bit of greens.

Protein Intake: A Key Factor In Weight Management
 

Protein is like the fairy godmother of weight loss—it fills you up, keeps your metabolism going, and repairs those muscles that need some extra love after the gym. Ensuring your meals contain a good protein source can transform how your body handles hunger and energy, keeping those pesky cravings at bay and ensuring you’re building muscle efficiently.

Sleep: Your Secret Weight Loss Partner
 

Your body doesn’t just need sleep to rest and recover, but also to sort out its hormones—notably, the ones that control your appetite and prevent hunger pangs. Adults should aim for 7-8 hours of sleep per night. Consider improving your sleep hygiene by establishing a bedtime routine, reducing screen time before bed, and making your bedroom a sanctuary for sleep.

Check Your Meds

Certain medications can influence your weight, especially those for depression and diabetes. A chat with your doctor can shed some light on how to tackle this head-on. A medical review might offer alternatives or adjustments that can support your weight loss efforts.

Get Moving: Every Little Bit Counts!

It's time to think beyond the treadmill. Non-exercise activity thermogenesis (NEAT) includes all the calories you burn through activities other than exercise. If your daily routine is quite sedentary, your overall calorie burn might not be enough to result in weight loss. 

So, why not take the stairs just to show the lift who’s boss? Even parking further away from the supermarket can increase your overall daily calorie burn significantly. The key is to keep moving and make these small activities a fun and integral part of your daily routine.

Mix It Up!

Don’t let your workout routine get stale. Shake it up with a mix of cardio, resistance training, and some yoga or pilates to keep things interesting and effective. 

A varied exercise regimen not only prevents boredom but also challenges different muscle groups, improves overall fitness, and prevents a weight loss plateau.
 

Need an extra edge? The Lady Shake is no ordinary meal replacement —it’s your new best friend in your weight loss journey. Packed with protein, low in sugar, and perfectly tailored for busy women like you, it’s your go-to for keeping those calories in check and your body well-nourished.

Feeling frustrated about exercising but not losing weight? Don't sweat it—unless you're at the gym, of course!

Weight loss is a complex beast, influenced by a whole host of things like food choices, sleep, hormones, health conditions, and yes, even the types of workouts you're doing.

Keep in mind that it’s all about smart choices—from the food you eat to the way you move. And hey, don't forget a little help from your wingwoman, The Lady Shake. It’s packed with nutrients, low in sugar, and perfect for those on-the-go days.

Stick with it, tweak as you go, and remember: small steps can lead to big wins!