If you have ever found yourself eating right, exercising, and still not seeing the scale budge, you are not alone. The first thing you need to understand is that everybody is different. What works for your friend or co-worker might not work for you, and that’s okay. Comparing yourself to others usually only leads to frustration.
If you are struggling with weight loss, a good starting point is to consult your primary care doctor; alternatively, you can speak with our in-house doctor at Agape Health. They can help you determine why you are not losing weight, so they can suggest next steps, which may include consulting specialists like dietitians for tailored advice.
Here are six common reasons why weight loss can be challenging, along with tips to help you overcome them.
1. Insulin Resistance
Sometimes, your body may not respond well to insulin, a condition known as insulin resistance. This can lead to high blood sugar and cause your body to store energy as fat instead of using it.
Tip: Regular exercise and staying active are key. In some cases, medications may also be beneficial, so consult your doctor to determine the most suitable approach.
2. Stress
High stress levels trigger cortisol, a hormone that encourages fat storage and spikes cravings for sweet, salty, or fatty foods. Feeling like you are constantly fighting cravings can make weight loss feel impossible.
Tip: Prioritize stress management and mental wellness. Simple steps, such as meditation, journaling, or taking short daily walks, can make a significant difference.
3. Artificially Sweetened Drinks
Sugar-free sodas, diet drinks, and even sparkling water can increase levels of ghrelin, the “hunger hormone,” thereby raising appetite and promoting fat storage.
Tip: Stick to plain water whenever possible. If plain water feels boring, try infusing it with fresh fruits and herbs, think:
- Pineapple + ginger
- Watermelon + lime
- Lemon + cucumber
Experiment and make hydration fun!
4. Snacking Habits
Even healthy snacks can add up if eaten mindlessly.
Tip: Snack smart by:
- Checking nutrition info
- Avoiding artificial sweeteners
- Choosing fruits, vegetables, or pairing them with nuts or hummus for flavor
5. Exercise Routine Needs a Refresh
Doing the same workouts or only cardio can slow your progress. Your body adapts, reaching a plateau, which makes it harder to achieve results.
Tip: Mix it up with:
- Strength training to build muscle
- High-intensity interval training (HIIT)
- “Exercise snacking”—short bouts of movement throughout the day
If you’re unsure what plan suits you, a personal trainer can help create a routine that works for your body.
6. Lack of Quality Sleep
Sleep is not just for rest; it is crucial for weight management. Poor sleep disrupts hunger hormones and increases stress levels, making weight loss more challenging.
Tip: Aim for 7–8 hours per night and try to go to bed and wake up at consistent times. Healthy sleep habits or guidance from your doctor can make a big difference.
Feeling Stuck Despite Doing Everything Right?
If you are eating well, exercising, and sleeping enough but still not losing weight, don’t get discouraged. These healthy habits are still benefiting your body in big ways, even if the scale doesn’t show it yet.
At Agape Health, we can help you understand your body, uncover the reasons why weight loss is challenging, and create a personalized routine that works for you.
About Agape Health
We embrace holistic health, addressing the root causes of health challenges through natural treatments to support overall wellness. You can get in touch with us by calling or chatting with us at +234 904 536 9979