Why am I not losing weight?

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2013-12-19

Very often, patients who come to see me ask this question. Usually, these people have already tried a multitude of different diets. They have counted calories (the number they choose for themselves, of course). They have tortured themselves with various physical activities. And what is the result? The weight does not budge.

Why does this happen? Let's figure it out. Here are the main reasons:

1. Simultaneous reduction of fat mass and increase in muscle mass.

This often happens with proper weight loss combined with physical activity. When a person who is losing weight walks, for instance, 5-7 km a day, they will simultaneously see a decrease in body fat and an increase in muscle mass.

Patients often feel disheartened, not realizing their happiness! This situation is ideal not only for losing weight but also for preventing weight regain. The fact is that the more muscle mass you have, the more capacity your body has for fat breakdown.

When working with patients, I use not only scales but also a measuring tape to track weight loss progress. Why? With it, it's easy to determine from the decreasing measurements that fat loss is continuing, and the perceived weight stall is merely a simultaneous increase in muscle.

2. Excessive efforts – the reason for weight stagnation.

This can also happen. As the saying goes, we overdid it!!! If a person follows too strict a diet, their metabolism slows down. The body, sensing that "war has arrived," slows down all processes, including fat breakdown, as it prepares itself for even "harder times."

Moreover, in such “starvation” conditions, it manages to store something for reserves. Therefore, I believe that one should act gently and cautiously. The most effective approach is a diet with energy restriction of 25% – 30% (from daily expenditure). This is a sufficiently gradual and simultaneously effective mode for both weight loss and maintaining vital functions.

It should also be noted that overly intense physical activities can play a trick on you. There is scientific data confirming that excessive strain stimulates appetite and encourages people to eat more fatty and sugary foods.

Moderate intensity loads, on the contrary, reduce appetite, improve mood, enhance overall dietary control, provide a surge of energy, and increase productivity. So, pay attention to your feelings when selecting your diet and physical activity regimen.

3. Insufficient efforts to lose weight.

Sometimes it seems to us that if we just give up sweets or start going to the gym, that's it – the process is set in motion. Our body doesn't think so. Efforts aimed at weight loss must be comprehensive, and using just one approach will not yield the desired effect.

Only a well-structured diet plan, combined with physical activity, a daily routine, and other factors, will help achieve the necessary results.

4. Water retention in the body as a disguise for weight loss.

Weight fluctuations due to such retention can reach around 1-2 kg per day or more. This can occur in the following situations:

• Consumption of excessively salty and spicy food. Remember: 1 gram of salt retains 100 ml of water, so 10 grams will retain a whole liter. For reference, 10 grams of salt is contained in a small dried fish weighing 100 grams.
• Alcohol consumption. To neutralize alcohol and its breakdown products, the body requires water.
• Physiological water retention in women 2-3 weeks before their next menstruation. Here, weight fluctuations can be quite significant, reaching 3-5 kg. In my practice, I advise women to start the weight loss process in the first phase of the menstrual-ovarian cycle, that is, right after the end of menstruation.
• Water retention due to swelling of overtrained muscles. This condition can occur after unexpectedly excessive physical exertion.

5. Inaccuracy of scales and improper usage.

What does this mean? First of all, check your scales, especially their measurement accuracy. The error in measurement should be at least around 100 grams. Try stepping on the scales multiple times. The result of weighing should not change. The outcome should also not depend on the platform you are standing on.

Second, it is advisable to weigh yourself at the same time of day, preferably in the morning on an empty stomach and after using the toilet. Keep in mind that your weight can change throughout the day. The minimum weight is typically in the morning or, if lunch was skipped, in the evening before dinner. The maximum weight is usually right before bed, so this is not the best time to weigh yourself; it will only lead to disappointment!

Do not forget that you should weigh yourself without clothes, as they also have weight, and sometimes significant weight.

In conclusion, I want to wish you success in the challenging endeavor of weight loss and to say that you should never despair if your progress seems to stall suddenly. Analyze your actions, look for mistakes, and consider what you might be doing incorrectly. I hope that my article will help you understand everything and achieve the desired result. Good luck!!!