Difficulty Losing Weight Even With Diet And Exercise

Why Its So Hard To Lose Excess Weight And Keep It Off: The Biggest Losers Experience

DIET vs EXERCISE – The BEST For Losing Weight

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For most people trying to lose weight, its a struggle. It takes more than good intentions and a lot of will power. One reason is that in order to lose weight, we are, in a way, fighting our own biology.

As we lose weight, the body adapts to resist it by lowering the resting metabolic rate thats the amount of energy spent while at rest, when the engine of the body is idling. Lowering the resting metabolic rate is a good thing if food is scarce and weight loss is occurring due to starvation. In that situation, its good that the body slows down to conserve energy and limit further weight loss.

But this evolutionary adaptation works against you if you are overweight or obese, and excess weight is a bigger threat to your health than starvation.

Youre Not Cutting Back On Carbohydrates

If you have a higher amount of weight to lose and/or you have a metabolic condition such as type 2 diabetes or prediabetes, you may want to consider a low carb diet.

In short-term studies, this type of diet has been shown to cause up to 23 times as much weight loss as the standard low fat diet that is often recommended (


To reduce your calorie intake, drink a glass of water before meals. Drinking water may also increase the number of calories you burn.

If you like alcohol but want to lose weight, it may be best to stick to spirits mixed with a zero-calorie beverage. Beer, wine, and sugary alcoholic beverages are very high in calories.

Also keep in mind that the alcohol itself has about 7 calories per gram, which is high.

That being said, studies on alcohol and weight show mixed results. Moderate drinking seems to be fine, while heavy drinking is linked to weight gain .


Alcoholic beverages are generally high in calories. If you choose to drink alcohol, spirits mixed with zero-calorie beverages are probably the best options when you are trying to lose weight.

Increasing Calories To Lose Weight

First youll need to check your calories are set at the right level

Go to my calorie calculator and enter your details to determine if your current calorie intake is too low.

Youll also need to track your calorie intake. This can be done using a tracking app like MyFitnessPal check out my walk through guide here.

I cant stress how important it is to calculate and track your calories. At least in the first instance you need to know what your expected output and intake is.

If youre in the situation of a metabolic stall as outlined earlier then its likely that youre in a major deficit. A simple increase can help kick start your weight loss again.

You want to be in around 300-500 calorie deficit a day to be in a healthy weight loss environment in my experience.

If you are in a higher deficit then Id advise increasing carbohydrates while making sure that protein is at a level of 2g or protein per kg of bodyweight.

Ive found that clients get best results using this method.

You may find that weight goes up slightly at first. This is due to food volume increasing and you should expect it but not be worried.

Youll find that you have much more energy for training and youll quickly see your body lean up.

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Weight Loss Issue #: Youre Not Integrating Healthy Eating With Exercise

One of the main reasons why many individuals struggle to lose weight is the fact that they do not integrate healthy eating and exercise into their lives in a way that is both healthy and sustainable, personal rrainer Chloe Twist from Ori Gym says.

While calorie intake is important to monitor when adjusting to a new nutrition plan, many people become obsessed with tracking how many calories they burn in a day and this can have a more damaging effect in the long run.

Most people find it far less demanding to get an initial idea of what their daily calorie intake should look like, and try to stick to that around 80% of the time, still allowing themselves a treat now and again.

Weight Loss Mistake #: Youre Cutting Out Entire Food Groups

Exercise vs Diet: Why Your Nutrition is the Biggest Player in the ...

Any diet that wants you to eliminate carbs, protein or fat is one that you should walk away from, Taub-Dix says. Your body needs a certain amount of nutrients, including all of the above plus the vitamins, minerals, antioxidants and fiber that comes along with those foods.

I have fallen prey to the idea that I should cut carbs altogether far too many times. While Ive seen some success from highly limiting them, when I ended up in the hospital after fainting from dehydration and malnutrition, I learned that cutting them out completely simply doesnt work for me. Now, this doesnt mean you can carbo-load either. Taub-Dix says that, while determining a set percentage of macronutrients is highly subjective, its a good idea to start with 50 percent carbs, 30 percent protein and 20 percent fat, and adjust from there. As for where to get those macronutrients for ideal weight loss, Taub-Dix points us in the direction of whole grains, lean meats and seafood for protein, and avocado and nuts for fats. Most of all, you want to look for foods that arent highly processed the more natural, the better.

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Youre Not Eating Enough Plant

Generally speaking, protein has benefits: It fills you up and also helps you build muscle, skin, and healthy bones. But when it comes to weight loss, not all protein is created equal. Dr. Weiner warns about over-consuming animal proteinand the fat that typically comes with itbecause too much can lead to weight gain and other health problems like diabetes.

Plant-based protein, on the other hand, is different . You can eat higher amounts of these foods without worrying about negative effects on your health, Dr. Weiner says. Ive literally never seen a study suggesting that sources of plant protein like nuts cause weight gain, he adds.

Not Eating Enough Carbohydrates

Carbohydrates tend to be among the first foods people cut out when trying to lose weight. But if you’re actively exercising and under-eating carbohydrates, you’ll notice a decrease in energy and performance. “That’s because carbohydrates are the preferred source of fuel that your brain and muscle need each and every day to function,” Ehsani said.

“Being properly fueled with enough carbohydrates will give you the energy to train longer and harder and ultimately lose weight,” she explained.

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You Skip Meals Then End Up Overeating

In an effort to cut calories, its tempting to go through the day trying to eat as little as possible and even skip meals. But if you do this, your body will push you to eat and this deprivation can backfire, says Walter. Ninety percent of my weight loss clients are not eating enough during the day, and then they end up bingeing, she says. If you restrict yourself all day, your bodys protective mechanisms will kick in the ones that drive you to get food, adds Walter. As a result, its not surprising if you eat an entire bag of cookies quickly late at night.

What to do Eat on a predictable food schedule, advises Walter. If you eat regularly throughout the day, your body will be able to anticipate that youre going to provide adequate nutrition for it. Whats more, she says, even if youre trying to lose weight, make a plan for how youre going to include a variety of foods into your day so you dont feel deprived. For instance, can you have an Oreo after lunch? Will you let yourself have a scoop of ice cream when you go out with the kids on Saturday?

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Weight Loss Vs Fat Loss

Lose Weight Without Diet or Exercise

What has worked for you up until this point, may not be the solution you need anymore. It might be time to shake it up and give your metabolism a little kick in the butt. And it could be that you don’t need to lose weight, you really just need to change your body composition – there’s a difference! Getting a six-pack often requires a more strategic approach in fitness and tightly controlled nutrition to drive results.

Weight loss can be a decrease in either muscle, body, or usually a combination of the two. Whereas changing your body composition is focused primarily on increasing lean mass and decreasing body fat. This could mean the number on the scale goes up or stays the same, even though you are losing body fat!

So throw out your scale and grab your measuring tape, or get your body fat percentage analyzed, and track your progress using a different metric. Your ideal body fat percentage depends on age and genetics, but should fall somewhere around one of the following:

Ideal Body Fat Percentage
> 32%

If your current percentage falls below the athlete range, you probably do not need to lose any more weight. But if you are at a higher range and looking to decrease, there are a few things you can try.

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The Number On The Scale Is Movingbut Slowly

Many people who lose weight dont keep it off: Take the oft-cited example of Biggest Loser contestants. When you lose weight, your bodys resting metabolic rate slows down. When contestants on the show lost large amounts of weightan average of 100 poundsover seven months, their RMRs decreased significantly.

That means they had to work harder than they previously would have had to just to keep the weight off. Researchers who followed up with 14 of those contestants six years after they left the show found that their resting metabolic weights had remained low, which contributed to them gaining back some of the weight they had lost. The key to sustainable weight loss is time, not giant scales and reality television. What you have to do is retrain your body slowly, Lee says.

Unfortunately, theres no single thing that will make you lose weight. The good thing is that your weight loss goal might help you make your whole life better. Its more about lifestyle and long term changes, says Aaron Roseberry, a biologist at Georgia State University who studies obesity and eating.

Your Weight Loss Might Not Look Like You Were Expecting

Unfortunately, its not always smooth sailing after successful weight loss especially successful extreme weight loss either. Your body may look different than you were expecting. Stretch marks and loose skin are common, and many people deal with the emotional affects of coping with a body that does not look like the ideal they had in mind.

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Your Expectations Are Unrealistic

Weight loss is generally a slow process. Many people lose patience before reaching their goal.

Although it is often possible to lose weight fast in the beginning, few people can continue to lose weight at a rate of more than 12 pounds per week.

Another challenge can be having unrealistic expectations of what is achievable with a nutrient-dense diet and exercise.

The truth is, not everyone will be able to look like a fitness model or bodybuilder, and thats OK. The photos you see in magazines and other places are often enhanced.

If you have already lost some weight, but the scale doesnt seem to want to budge any further, perhaps trying to redirect your focus to accepting your body the way it is your next goal.

At some point, your weight will reach a set point where your body feels comfortable. Trying to go beyond that may not be worth the effort or realistic, and may even have potentially negative effects on your health.


Peoples expectations are sometimes unrealistic when it comes to weight loss. Keep in mind that losing weight takes time and not everyone will look like a fitness model. Focus on developing an individualized weight loss plan and goal based on your needs.

When To Use A Maintenance Program

Losing Weight Without Diet, Pills, And Even Difficult Exercises

The long-term success of weight management appears to depend on the individual participating in a specific and deliberate follow-up program. Programs to aid personnel in weight maintenance or prevention of weight gain are appropriate when:

  • An individual has successfully achieved his or her weight-loss goal and now seeks to maintain the new weight,
  • An individual who is gaining weight has taken a weight-loss readiness assessment and has determined that he or she is not ready for weight loss at this time, or
  • An overweight individual is temporarily excluded from a weight-reduction program until a medical, physical, or psychological problem stabilizes.

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Weight Loss Issue #1: Youre Taking Certain Medications

For example, weight gain is a side effect for people who have diabetes and manage it with insulin. While the insulin helps to control blood sugar levels, some people with long-term diabetes might eat more than they need to, in order to keep their blood sugar up.

Weight gain and struggling to lose weight is a very common side effect of many contraceptives as well, according to the NHS, so its certainly worth looking into.

Much like undiagnosed medical conditions, particular medication can cause us to gain weight or stop us from losing weight.

Weight Loss Issue #: Youre Not Eating Enough

As important as a calorie deficit is for weight loss, its still important to make sure that youre eating enough.

You should never feel hungry when you are trying to lose weight and transform your overall fitness you should always feel full of energy, personal trainer Chloe says.If you do find yourself feeling hungry, try adding some high protein, low-fat snacks into your diet alongside what youre already eating, as its likely that youve underestimated the amount of calories that you need.

If you are cutting meals to try and lose weight, then maybe a change of focus is needed. To keep up a healthy weight loss routine and see long-term results, rather than quick fixes that dont last, Chloe says that the best thing to do is not to fixate on weight loss at all.

This is something that many people advise, but it is true that doing so can derail your progress. You may find it much more helpful to take progress photos that you review each month, or have a certain set of clothes that youre hoping to fit into that you try on every couple of months when you hit a fitness goal.

Weight fluctuates for a number of reasons, especially when you gain muscle mass from an improved diet and exercise routine, and it can be unhealthy to get wrapped up in what the scales are telling you when you are actually making progress in other areas.

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Your Body Is Under Too Much Stress

Exercise is a stressor on your body. When you have a healthy balance of exercise-related stress and recovery time, your body is healthy and can lose its excess fat. However, not giving your body enough time to recover can also be a negative as you’ll start to produce an excessive amount of cortisol, a stress hormone.

Cortisol is both normal and important when working out it’s involved in processes that give your muscles the energy needed to get moving. But when your body is exposed to cortisol for longer periods of time, it starts to cause negative effects, like stubborn fat in areas you don’t want.

Exercise isn’t the only stressor that can produce excess cortisol. A stressful personal or professional life can also make your body produce too much of this hormone. When you stop exercising, your body stops producing cortisol however, it may not be quite as easy to turn off the mental stressors going on in your life.

Tip: Make sure you’re keeping your mental and emotional health in check in addition to your physical health. You should strive for total-body wellness.

Your Taking Certain Medications

WEIGHT LOSS ? Why not losing fat even after diet & Exercise ? MOTAPA SE MUKTI

Check with your doctor to see if any medications that youre currently taking could be hindering your weight loss. Its also important to get annual bloodwork to make sure your vitamin B and D levels, along with your thyroid levels and other markers, are within the normal range. There are many deficiencies and conditions that can affect our weight. So, scheduling a full check up with your doctor is a great way to get a sense of where your overall health stands.

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You Are Not Being Consistent

If you have checked all of these reasons off the list and still find yourself gaining weight/ struggling to lose weight or inches, while dieting, be honest with yourself about your diet. Are you actually eating exactly what you should be eating to see the expected results? Are you portioning things out right? Are you weighing your food?

It may seem like a really over the top practice to weigh and portion out everything you eat but even small bites can add up in a big way! For the first 3-4 weeks of a diet you should be portioning things out correctly and weighing them if need be. And tracking your intake using a food tracking app to help hold you accountable and ensure you are actually hitting your calorie goals. Even if you don’t intend on weighing things out forever, it will at least get you comfortable with the correct portions so in the future you can better eyeball these portions.

You should also be tracking your calories every day and using weekly averages. If you are sticking to your diet during the week but allowing a lot of wiggle room on the weekends, you may be doing more harm than you thought.

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