Why Don’t I Lose Weight? 19 Possible Reasons + Solutions

You want to lose weight sustainably and quickly, but there seems to be a built-in brake somewhere that inhibits you. Why don’t I lose weight??? Learn the most common reasons why losing weight doesn’t work and how you can tackle it.

Why don’t I lose weight, fizzy and sewn?

You’re on a diet, you’re eating decently, counting calories or just following certain weight loss plans. Perhaps even the very successful weight loss protocol from the Quick Weight Loss article (previously 150,000 readers).

But somehow nothing happens on the scale. In theory, losing weight is a simple thing:

  • Eat less than you consume.
  • Less carbon than is exhaled (CO2).

But it’s not that simple, because your body is complex: the fat is stored in the fat cells. Fat is a survival factor for your body. The fat cells only give the fat if the conditions are right and your body thinks it will bring something.

Your body doesn’t care if you’re weighing 60 kg or 70 kg – the main thing is that you have reserves for bad times. This can make losing weight difficult – but with the right knowledge, we can still do it. Because we know what keeps your body from burning fat despite exercise or calorie deficit.

That’s what we want: to lose fat, not muscles or other tissues. Fat.

So let’s start directly:

Why don’t I lose weight? 19 reasons why it doesn’t (yet) work

#1 cortisol and stress

Cortisol is the hormone for chronic stress. Stress is always provided by nature only briefly and crisply: your body sees a danger, mobilizes energy reserves, increases blood circulation, and eliminates the danger.

If the danger is your boss and no physical activity follows, your blood is still enriched with fat and carbohydrates (besides other things). In addition, muscle tissue is broken down – not well.

As a result, muscle mass and insulin sensitivity decrease [5]. You get cravings, and when you eat something, it becomes less used in the body (temporary insulin resistance).

As a result, stress can be a big brake.

Important to relieve stress: adequate sleep, moderate exercise, healthy eating, reducing stress at work, meditation, music, time with loved ones.

#2 Lack of detoxification

Some toxins can’t easily excrete your body. Especially modern toxins, which your body does not know by nature, such as plasticizers, xenoestrogens, microplastics, heavy metals. This stores your body very gladly in the adipose tissue [2].

So he does not want to break down fat because he cannot or does not want to detoxify the toxins. As a rule, you can also recognize this in impure skin, a tendency to allergies and intestinal diseases. Women who take the pill are particularly often affected.

In this case, you need to support the body’s own detoxification: eat healthily and focus on anti-inflammatory foods [7] that help the liver and intestines. Probiotics (apple vinegar, natural yoghurt), prebiotics (from fruit, vegetables, berries, nuts, mushrooms, flaxseeds) and bitter substances (coffee, tea, ginger, turmeric, herbs, artichokes, berries).

If you want to start detoxifying quickly and effectively: Start the day with 1-2 cups of organic coffee, followed by a dose of Primal Greens* (or other green powder) and 2 capsules of reishi extract and Hieracium extract (two medicinal mushrooms).

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Herbs and spices such as ginger, turmeric and oregano also help.

#3 nutrient deficiency

Metabolism cannot run as it should when important building blocks are missing: nutrients. The most important nutrients that may be present in deficiency and thus hinder losing weight:

Please do not order and throw in dietary supplements now, but read and consider whether there may be a deficiency. The linked posts will help you.

In case of doubt, foods are always better than dietary supplements.

In thyroid dysfunction, there is usually a lack of iodine and selenium. Start with low dosages, eat lots of fish, seafood and algae. At Hashimoto and Basedow’s disease, please take care of iodine.

#4 Too little sport

Good lymph flow and mitochondrial health are essential for weight loss success. Mitochondria are the power plants in your cells that consume energy. By sport (and cold) you increase them and thereby increase your energy consumption. Sport also increases your energy consumption through the sports unit itself.

Often the comment comes from people who are ‘a lot standing and moving’ in everyday life: ‘I don’t need sport, I’m on the move a lot’. But sport is more, as you now know. It is about metabolic adaptations (muscles, mitochondria, lymph).

Optimal is a good mix of strength and endurance sports. A total of 4-5 times a week is a good rule of thumb. If you want to lose weight, less is not always more and more than 6x a week is quickly too much.

#5 Too much sport

There are over-motivated and perfectionists who think sport is too good. Then come bills, how long you have to jog every day for so much fat. But too much exercise puts your body in a permanently stressed position that has nothing to do with healthy weight loss [3].

Therefore, 4-5x sport a week is a good rule of thumb. If you want to do more, give your body some rest breaks and often perform ‘active regeneration’, such as yoga, Nordic walking or light jogging. It’s also a sports session, but not as strenuous as going to the gym every day.

Then there is the risk that your body will not regenerate sufficiently and the hormones will get mixed up (too much cortisol, too few thyroid hormones).


#6 Too little cold

Cold is an important stimulus for your body to keep your metabolism active. It increases the formation of thyroid hormones, metabolically active hormones such as adiponectin and norepinephrine, increased mitochondria and brown adipose tissue.

The latter is interesting: this adipose tissue does nothing but burns fat instead of storing it. You can train it through regular cold showers.

#7 sleep deprivation

We know from studies that those who sleep less than 7 hours will be significantly less likely to fall [1]. So please give your body the 7-9 hours of sleep at night and good sleep hygiene.

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#8 Unstable blood sugar

A calorie is not a calorie. If the blood sugar rides after a pack of a gummy bears roller coaster, this also corresponds to a stress reaction in the body, with corresponding consequences [5].

Pay attention to a healthy diet and reduce processed foods with too high carbohydrate content. Then your blood sugar becomes significantly more stable. Sport supports you in this.

#9 Too much snacking

Some people still claim that 5-6 small meals a day fuel metabolism. This has not been proven. However, it has been proven that this makes blood sugar unstable and rather underestimates how much one eats.

It is best to have 2-3 larger meals every day. 5-6 small meals are also ok if it works well for you – 2-3 meals are a pure experience value.

Healthy snacks are important and have their raison d’etre – but should be exceptions and quick help against hunger.

not losing weight

#10 Too little variation

This is especially true for sport: if your body falls into routines too much, it tries to save energy.

This can look like you do the same exercises in the gym year in, year out. The same round jogs at the edge of the forest. The same route on foot to work.

All well and good, but as they say so beautifully: ‘variety is the spice of life’.

Always vary, so that your body remains flexible and above all metabolically active. Not always the same exercises, sentences, repetitions and weights.

#11 Inactive Thyroid

Between a thyroid under function (fT3 > 3 pg\/dl) and an active thyroid gland (fT4 3.8-4.2 pg\/dl) there are about 300 kcal. The thyroid gland is the accelerator pedal in your body and determines how much energy is consumed, how many mitochondria grow and how much energy you have subjectively.

Happiness and sex hormones are also affected by the thyroid gland. She has to be supplied and happy – then she gives her GO!, then the energy consumption and the feeling of life increases.

Most people with thyroid problems (except Hashimoto and Basedow’s disease) have a lack of iodine and selenium. In addition, zinc, vitamin B and omega-3 fatty acids are added.

The simplest solution: Eat fish, seafood and\/or algae 3-4 times a week. Take small fish, less large predators such as tuna and swordfish (heavy metals).

Ideal are salmon, herring, mackerel, sardines, cod. Seafood and algae always go. I myself have helped my inactive thyroid gland with dried seaweed (Wakame*, 5 g daily) – I recommend the gentle version with fish and seafood and occasionally seaweed (fresh in sushi or dried).

#12 Hormonal Imbalance

If important hormones get mixed up (too much, too little), then so does metabolism [6]. The classics are:

  • Too much cortisol (stress)
  • Too much estrogen (pill, plastic, cosmetics)
  • Not enough testosterone (male and female)
  • Too little progesterone

Here, it’s hard to break down practice tips to a few points. These are the most effective steps:

  • Eat green vegetables and\/or berries daily
  • Eat fish and seafood several times a week
  • Eliminate a possible vitamin D deficiency as well as zinc and selenium deficiency
  • Reduce stress in everyday life
  • Gripping with progesterone deficiency to a progesterone ointment or yams extract
  • Eat more high-quality protein
  • Reduce stimulants such as alcohol, sugar, nicotine, coffee
  • Sleep sufficient and good
  • Think about an alternative method of contraception to the ‘pill’
  • Gripping to adaptogens such as Rhodiola, Ashwagandha, Reishi *or Ginseng
  • Attempts to switch to natural cosmetics
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#13 toxins and chemicals

We have had a lack of detoxification before, but the supply of toxins should also be minimised.

The most important sources in everyday life are:

  • Cosmetic products
  • Heavy metal-contaminated fish.
  • Microplastics, plasticizers, plastic bottles
  • Flame retardants from mattresses and varnishes
  • Meat from mass animal husbandry
  • Processed foods

not losing weight

#14 Unhealthy Diet

Calorie counting can work, but a calorie is not always a calorie: if your … Let’s say… 1400 calories a day from processed energy bars, and sandwiches are not the same as broccoli, chicken, eggs and berries.

A healthy diet can stimulate metabolism, eliminate nutrient deficiencies and keep you full err and satisfied for longer.

Three diets we like to recommend are paleo nutrition, clean eating and Ayurveda. If that sounds too much like a concept, pay attention to a natural and unprocessed diet. Then you get quite close to that.

#15 Irregular eating

It has been shown in studies that regular eating times help. This is particularly the case for women. So don’t have breakfast on Mondays at 7 a.m., Tuesday not at all, Wednesday at 10 a.m. That is a rather minor point, yes, but I wanted to share it anyway:

Make it as easy as possible for you. Eat at set times, maybe even set meals. It really makes it easier for you.

#16 Inaccurate calorie counting

With calorie counting, you can lose weight very well, yes. But you also have to do it very accurately and above all honest. If you’re not honest, you’re just self-depletion.

Calories on packaging may vary by up to 20% – under EU law. So never trust 100% on the calories on the packaging and keep a buffer for something like that with sports and cold showers.

It also likes to underestimate how much is eaten… and overestimates how much energy is consumed.

What is really simple and works: Calculate your basic turnover (energy consumption in case you lie in bed for 24 hours). For most people, this is 1200-1800 kcal daily. Eat as many calories every day as your basic turnover.

It can also be up to 20% less for it to function hormonally. Every movement in everyday life and sports, as well as every cold unit, are exactly the calories you burn and lose in fat. This, by the way, motivates you to shower more cold and exercise.

#17 You build muscles

Don’t just weigh your weight. This can be deceptive: muscles are heavier than fat. Also in the diet, it can happen that you build up a few muscles. This reduces your body fat, but not automatically the weight.

Tip: Additionally measure body fat percentage with special potash pliers or measure (measuring tape). That is more precise.

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#18 water retention

There may be days when your body retains 1-3 kg of water more than normal. This happens very often in women in the second half of the cycle. Then the scale shows more weight – but this is the only water that is excreted more quickly under the right circumstances.

#19 Genetics

Some bodies are not suitable for having 10% body fat. In men, 10% is considered to be a fitness model level. Although I exercise myself every day, I always automatically commute to 10-12%. That’s where my body feels most comfortable and I have the most energy and concentration. Sure, not a perfect six-pack – but a better quality of life for me.

5-10% body fat is possible but in the long term neither healthy nor easily durable. I think about eating and sleeping all the time and I feel my cortisol level rising.

What does this mean for you? You may be slim and fit, but you just can’t get down this last 3-4 kg. Unless you are a fitness model:

Hey, that’s fine too! You’re slim and fit and look good, but on this last 3 kg and look forward to the body you have. Your body seems to be in a healthy home-toe bunny at your current weight and wants to tell you that it is enough. Be proud of you.

Bottom line – Why don’t I decrease?

This long post is intended to show you in many places why it doesn’t want to work with losing weight or doesn’t want to work fast enough. Sometimes it works right away, sometimes there is still a brake somewhere. This post is intended to show possible brakes that reduce your weight loss success.

What are the other reasons why it doesn’t work? Would you like to add something? I look forward to your comment!


  1. Buxton, O. M., M. Pavlova, E. W. Reid, W. Wang, D. C. Simonson, and G. K. Eagle. ‘Sleep Restriction for 1 Week Reduces Insulin Sensitivity in Healthy Men.’ Diabetes 59, No. 9 (Sep 2010): 2126-33. https:\/\/dx.doi.org\/10.2337\/db09-0699.
  2. Cleary, M. P., and M. E. Grossmann. ‘Minireview: Obesity and Breast Cancer: The Estrogen Connection.’ Endocrinology 150, No. 6 (Jun 2009): 2537-42. https:\/\/dx.doi.org\/10.1210\/en.2009-0070.
  3. Fry, R. W., J. R. Grove, A. R. Morton, P. M. Zeroni, S. Gaudieri, and D. Keast. ‘Psychological and Immunological Correlates of Acute Overtraining.’ Br J Sports Med 28, No. 4 (Dec 1994): 241-6. https:\/\/dx.doi.org\/10.1136\/bjsm.28.4.241.
  4. Harvie, M., and A. Howell. ‘Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects-a Narrative Review of Human and Animal Evidence.’ Behav Sci (Basel) 7, No. 1 (Jan 19 2017). https:\/\/dx.doi.org\/10.3390\/bs7010004.
  5. Kaur, J. ‘A Comprehensive Review on Metabolic Syndrome.’ Cardiol Res Pract 2014 (2014): 943162. https:\/\/dx.doi.org\/10.1155\/2014\/943162.
  6. Lizcano, F., and G. Guzmán. ‘Estrogen Deficiency and the Origin of Obesity During Menopause.’ Biomed Res Int 2014 (2014): 757461. https:\/\/dx.doi.org\/10.1155\/2014\/757461.
  7. Lobo, V., A. Patil, A. Phatak, and N. Chandra. ‘Free Radicals, Antioxidants and Functional Foods: Impact on Human Health.’ Pharmacogn Rev 4, No. 8 (Jul 2010): 118-26. https:\/\/dx.doi.org\/10.4103\/0973-7847.70902.

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