If you’re putting in the effort to lose weight but not seeing results, don’t give up just yet. Many people face unexpected obstacles that slow down their progress. Here are 7 common reasons your weight loss might be stalling and how to get back on track.
1. The Scale Isn’t Showing Your Progress
Even if you’re doing everything right—watching calories and exercising—the scale may not immediately reflect your fat loss during weight loss struggles.
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Weight naturally fluctuates due to water retention, hormones, and other factors.
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Daily weigh-ins can be misleading; your body may take time to show visible changes.
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Focus on overall trends rather than single-day measurements.
2. Obesity Can Slow Weight Loss
If you are obese rather than slightly overweight, losing weight can be more challenging due to physiological changes in the body. Often obese people need extra help, whether in the form of medication or gastric sleeve surgery, for example, to get back to a healthy weight. If this applies to you, it may be worth talking to your physician about your weight loss goals and experiences.
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Obesity can affect metabolism and fat-burning efficiency.
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Extra support, such as medication or surgical options, may be necessary.
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Consult your physician to create a personalized weight loss plan.
3. You’re Eating More Than You Think
Underestimating calorie intake is a common reason for stalled weight loss.
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Even healthy foods like salads and soups can be surprisingly high in calories.
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Tracking meals with apps like MyFitnessPal can reveal hidden calories.
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Portion control is key for creating a sustainable calorie deficit.
4. Lack of Sleep Affects Your Weight
Sleep is critical for weight management. Studies show:
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Adults who don’t get enough sleep are 55% more likely to be obese.
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Children’s obesity risk rises to 89% with poor sleep.
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Sleep deprivation affects hormones, stress, and appetite, making it harder to make healthy choices.
Tip: Prioritize 7–9 hours of quality sleep nightly and speak to a physician if you have trouble sleeping.
5. Diet Drinks May Be Sabotaging You
Switching to diet sodas may seem smart, but they can sometimes hinder weight loss. If you’re looking for an alternative that would give you some punch as well, hard seltzers from Long Shot would be great choices.
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Diet drinks can increase hunger and stimulate insulin responses.
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They trick the body into expecting sugar, which can slow fat loss.
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Alternative options: sparkling water with lemon/lime or flavored hard seltzers.
6. You’re Not Lifting Weights
Cardio helps burn calories, but strength training boosts metabolism and supports fat loss. Why? Because when you lift, you build muscle, and that muscle speeds up your metabolism and enables you to burn more calories throughout the day, even when you aren’t exercising.
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Building muscle increases calories burned at rest.
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Strength training helps tone your body as you lose weight.
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Incorporate a few weight sessions per week into your routine for better results.
7. You Might Be Lying to Yourself
Self-deception can silently stall your weight loss.
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Many people overestimate healthy habits or exercise effort.
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Reflect on your goals, habits, and adherence to your plan.
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Being honest with yourself helps you identify gaps and adjust your strategy.
Takeaway
If your weight loss has stalled, it’s often not due to a lack of effort. Addressing these 7 common issues—from sleep and diet to exercise and self-awareness—can help you break through plateaus and continue your journey toward a healthier weight.
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