You’ve been on a strict diet, working out regularly, and even giving up your favorite foods, but your weight just won’t budge. You’re not alone. The truth is, losing weight isn’t as simple as “eating less, exercising more.” There are many underlying factors that make your body “resist” weight loss, and if you don’t understand the reasons, it’s easy to get discouraged.
What’s making it hard for you to lose weight?
Here are the most common reasons why you’re having trouble losing weight:
1. You have an underlying problem
Being overweight or obese isn’t just about “eating more than you need.” Sometimes, it’s due to a medical condition. For example, Cushing’s syndrome can cause your body to store fat, especially in the abdominal area.
Everyone has a “weight set point.” This is the range your body tries to maintain, no matter how much you diet. For some people, this range is higher, making weight loss physiologically more difficult than for others.
If you suspect a weight-related medical condition, talk to your doctor rather than just forcing yourself into an extreme diet.
2. Intermittent fasting isn’t right for you
Intermittent fasting is touted as a weight-loss miracle drug, but it doesn’t work for everyone. For some people, fasting for too long leads to extreme hunger, and they end up eating twice as much after they’ve had their fill.
Women should be especially cautious, as excessive fasting can disrupt hormones. If 16 hours of fasting leaves you feeling tired and overeating afterward, try a shorter one (around 12 hours).
3. You’re snacking the wrong way
Many people think that fresh fruit, crackers, or veggie chips are “healthier.” But the truth is, they can leave you hungry and craving more.
What you need is protein + fiber in your snacks. They help slow digestion, stabilize blood sugar, and keep you feeling full. A handful of pistachios, for example, is high in protein, fiber, and antioxidants, helping you satisfy your cravings without sabotaging your weight loss plan.
Snack the right way and you can become your “secret weapon” for weight loss.
4. Going vegan without a plan
Eating lots of vegetables and whole grains is great, but if you rely on carbs and not enough protein, you’ll quickly fall into a cycle of eating – feeling full quickly – feeling hungry again – eating more.
Make sure every vegan meal includes a source of plant-based protein: lentils, edamame, chickpeas, chia seeds, quinoa, or tofu. This way, you stay full for longer without relying on refined carbs that can easily cause weight gain.
5. You eat “high-calorie” vegetables
It sounds strange, but it’s true: vegetables can “betray” you if they’re cooked with too much oil or butter. Eggplants, mushrooms, bell peppers… absorb a lot of oil, adding hundreds of calories to your meal without you even realizing it.
Simple solution: choose steamed vegetables, grilled without oil or just marinated with spices, herbs and lemon juice. They’re still delicious without adding empty calories.
6. You completely eliminate starch
Cut out carbs completely, leaving your body exhausted and easily craving sweets. This leads to bingeing on the exact foods you’re trying to avoid.
Instead of cutting them out, add healthy carbs: oats, sweet potatoes, brown rice, quinoa. A half cup at each meal can be enough to nourish your body without going over your calorie limit.
7. You’re Accidentally Adding Calories From Drinks
A “healthy” fruit juice, a morning latte, or a few glasses of wine on the weekend can add up to hundreds of calories without you even realizing it. These are “hidden calories” that can easily break the energy deficit needed to lose weight.
8. You hit a plateau
As your body gets smaller, it also burns fewer calories. This explains why you may lose weight quickly at first, but then your weight plateaus. The solution is to adjust your diet or increase your activity to continue creating a calorie deficit.
9. You’re impatient
Weight loss is not a sprint. A safe pace is 0.5–1 kg per week. If you rush, it’s easy to give up or fall into an unsustainable diet.
Weight loss doesn’t fail because you’re weak, but because there are many physiological, behavioral, and environmental factors that affect it. The good news is that once you have identified your “bottleneck”, you can find the right solution.
