12 reasons you aren't losing weight even though you're eating less

You've heard it a million times: Eat fewer calories, lose weight. But what if you're in a calorie deficit—consuming fewer calories than you're burning—and still not losing? 

Haters will say you aren't actually in a calorie deficit. Unfortunately, there's a good chance this is true, says registered dietitian Brittany Werner. "Most people drastically underestimate the amount of calories they consume each day. They forget to count cooking oils, sauces, dressings, and alcohol." In that case, dialing in your approach is key. 

But if you're meticulously tracking every last crumb and the scale still won't budge, Hone Health says there are plenty of minor tweaks you can make to get your weight loss back on track. 

How Does a Calorie Deficit Help Weight Loss?

When you burn more calories than you consume, your body breaks down stored energy in your fat and muscle cells for fuel. The result: you lose weight. 

You can create a calorie deficit by eating less or increasing your physical activity, but research suggests doing both is most effective.

The number of calories you need to cut to shed pounds depends on your weight, daily calorie burn, hormones, and more. However, a good rule of thumb: Eating 500 fewer calories per day will help you drop about one pound a week. 

That might not sound like a lot, but slow and steady weight loss is key, explains Werner. "If you drop calories too low, too quickly, your metabolism can downshift before you lose weight." Remember that "weight loss is almost never linear," says Werner. "Factors such as salt intake and hormonal fluctuations can lead to temporary increases or decreases in water weight, masking actual fat loss," she says. So, focus on overall trends in weight, rather than daily or weekly shifts.

Why Am I Not Losing Weight in a Calorie Deficit?

If you've slashed your calorie intake without seeing results, a few common culprits may be at work.

1. You're prioritizing quantity over quality

When it comes to a calorie deficit, the amount you eat is king. But the quality of your food matters too, says board-certified internal medicine physician Lydia Alexander, M.D. "Ultra-processed foods like fast food and packaged snacks can leave you feeling hungry because your body is searching for macro and micronutrients that you may not be getting." Cravings and overeating make it harder to stick to your calorie deficit. 

A recent study pitted an ultra-processed diet against a nutrient-dense one, with meals matched for calories, sugar, fat, fiber, and macronutrients. People were told to eat as much as they wanted. Those on the ultra-processed diet ate around 500 more calories per day and gained about one pound over the two-week testing period. 

Ultra-processed foods don't just add empty calories—they're also among the worst foods for your gut.  When you eat ultra-processed foods, you starve your microbiome of the nutrients it needs from whole, fresh food. "This can cause leaky gut syndrome and increase inflammation and oxidative stress," says Alexander. She adds that inflammation and oxidative stress interfere with your hypothalamus, the brain's control center for weight loss, making it harder to shed pounds.  

"Focus on nutrient-dense foods including a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats," says Werner. These foods deliver high-quality calories packed with the macros and micros your body needs for energy and lasting fullness.

2. Your body is fighting against you

If your weight loss is at a standstill despite consistent efforts, it's normal. 

Researchers suggest a few reasons for this: One is the "set point" theory, which posits that your body will fight to maintain the same weight through metabolic adaptations. These adaptations include changes in appetite, changes in how much food you need to feel full, and a lower metabolism.

Another theory is that your basal metabolic rate—the calories your body burns at rest—drops as you lose weight. This shift can shrink your calorie deficit, making it harder to shed pounds. 

"A weight loss plateau can also be due to changes in physical activity or other factors," says Werner. 

To jumpstart weight loss, increase your calorie deficit by 100 to 200 calories or ramp up the intensity of your workouts. High-intensity workouts can torch more calories in less time and are particularly effective for burning visceral fat. If these tweaks don't help, consider working with a registered dietitian for personalized guidance and support, says Werner.   

3. You're gaining muscle

Resistance training is fantastic for weight loss. But if hitting the gym hard and lifting heavy, you're likely building lean muscle mass while dropping body fat. "Because muscle is more dense than fat, these two actions can offset each other on the scale," says Werner. 

So, even though you're losing fat, your body weight may not change (frustrating, right?). The upside: your body measurements and body fat percentage will shift. "Your clothes will fit better, you'll notice a change in the mirror, and with a lower body fat percentage, you'll undoubtedly be healthier," Werner adds. 

This process is called body recomposition, and research suggests it's a much better indicator of health than weight alone. So, it's worth keeping up your gains even if it makes tracking weight loss harder.    

Instead of focusing on the scale, "take photos and measurements to document your progress," says Werner. Body composition scales, which measure body fat and lean mass percentages, can also give you a clearer picture of muscle gain and fat loss.  

4. You're stressed

The relationship between stress and weight gain is complicated. A recent review suggests stress may influence weight through cognitive, behavioral, and physiological pathways, including hormone changes. 

"Chronic stress can stimulate the overproduction of cortisol, a hormone that promotes fat storage, especially in the abdomen," says registered dietitian Kelsey Costa. Stress also increases insulin resistance, which can spike your blood sugar and cause weight gain, adds Alexander. "Acute stress isn't going to do that, but chronic stress can."  

What's more, stress can interfere with cognitive processes like self-regulation and influence behaviors that may cause you to overeat foods high in calories, fat, and sugar.

"Practice deep breathing, meditation, yoga, or mindfulness to prevent chronic stress and the overproduction of cortisol," says Costa. If stress becomes overwhelming, seek the support of a therapist or counselor. 

 5. You're insulin-resistant

Alexander says that high levels of insulin make fat loss a lot harder. Cells become more resistant to insulin as blood sugar levels rise and fall, keeping blood sugar elevated and requiring your body to produce more insulin to bring it down. Elevated insulin impacts weight in two important ways: it stops fat breakdown and boosts fat storage. 

Low blood sugar doesn't help either. It can make you feel tired and hungry, which can lead to unhealthy food choices. 

To combat this, Werner suggests munching on foods that stabilize blood sugar, lowering insulin levels to keep you feeling full and satisfied—a win-win.

Build your meals and snacks around protein, healthy fats, and fiber. "These foods will keep you full, unlike simple carbohydrates—like processed foods and sweets—which cause blood sugar to spike and crash and often leave you feeling hungry and craving more," says Werner.

 6. You aren't getting enough sleep

Poor sleep is linked to excess weight. "Chronic sleep deprivation disrupts the balance of hunger-regulating hormones, ghrelin, and leptin, which can lead to increased food intake and weight gain," says Costa. 

But why does this happen? One study suggests that lack of sleep makes you more likely to reach for high-calorie processed foods, over low-calorie foods like fruits and vegetables. 

According to Alexander, it's usually a mix of factors. "If you're stressed, you're probably not getting enough sleep. Lack of sleep increases ghrelin, which drives hunger." By 3 p.m., you're tired, and it's easy to grab sugary processed food. You'll power through the day but gain weight. It's a vicious cycle where everything can feel like it's working for you or against you, she adds. 

Aim for seven to nine hours of sound sleep each night and establish a consistent bedtime routine. "Avoid caffeine close to bedtime or high-intensity exercise within three hours of sleeping," says Costa. Both can mess with your sleep. 

7. You're in menopause

Midlife hormone shifts often bring weight gain during perimenopause and menopause. In fact, excess pounds are one of the most common symptoms of perimenopause.  "You might be doing the same stuff you've been doing, but your weight has been creeping a few pounds every year, and you can't seem to get ahead of it," says Alexander. 

During this phase, your body produces less testosterone, estrogen, and progesterone. "Not having these hormones is detrimental. They mitigate muscle loss, regulate mood, and reduce sleep issues," explains Alexander. These factors all impact your ability to lose weight. 

Menopause can also slow down your metabolism. "Menopausal changes can affect insulin sensitivity, causing shifts in ghrelin (the hunger hormone) and leptin (the satiety hormone)," says Alexander. 

That said, a sedentary lifestyle, poor diet, and unmanaged stress are more likely to cause menopause weight gain than hormone shifts. But if it feels like you're doing everything right and still struggling, consider menopause hormone therapy (HT), Alexander says. The jury is still out on whether HT can aid weight loss, but in one large study, women who took HT during menopause had lower BMIs than those who didn't.

 8. You're getting older

As you age, losing weight becomes harder for several reasons. One is that as you age, you lose lean muscle—about three to eight percent per decade, starting as early as your late 30s, due to a natural aging process called sarcopenia. "Muscle is the most metabolically active tissue we have, so losing it may cause weight creep over time," says Alexander. 

At the same time, your metabolism naturally slows down with age. This dip kicks in later than you think—one study suggests it starts around age 60 and declines by about 1% per year. 

Hormone changes also play a role, adds Alexander. For women, a drop in estrogen can cause weight gain, particularly in the abdomen (aka menopause belly). 

For men, low testosterone is linked to an increase in fat mass. Men with obesity are more likely to have low testosterone. Low T and weight gain play off each other, creating a cycle that makes it challenging to lose weight. 

You can't turn back the clock, but you can make lifestyle tweaks to work with your biology rather than against it. Strength train to maintain and build muscle. And up your protein. "Aim for 30 grams of protein at each meal," adds Werner. Protein helps with muscle maintenance and boosts metabolism, she explains. 

9. You're too sedentary

Sure, you can lose weight without working out, but a combination of diet changes and exercise is more effective. "A sedentary lifestyle can lead to muscle loss and decreased metabolic rate, making weight loss more challenging," explains Costa.  

Whether you're doing structured workouts or not, research has shown that when you're in a calorie deficit, you might move less throughout the day. This inactivity reduces your non-exercise activity thermogenesis (NEAT)—the calories you burn from mindless daily activities like fidgeting, climbing the stairs, walking to the mailbox, or carrying laundry. 

NEAT makes up around 15% of your daily energy expenditure, so doing less can make it harder to lose weight. 

Get moving. Aim for a minimum of 150 moderate-intensity exercise or 75 minutes of vigorous-intensity exercise weekly. Lift weights twice a week. Beyond that, be less sedentary. Walk to the water cooler and refill your water bottle. Take the stairs. Go for a walk after dinner. 

10. You're taking medications that cause weight gain

 "Certain medications can induce weight gain or hinder weight loss by altering hormones, changing appetite, or causing water retention," says Costa. 

According to the Obesity Action Coalition, medications that may cause weight gain include: 

• Anti-depressants: SSRIs such as Paxil, Zoloft, Celexa, and Prozac, and tricyclic antidepressants
• Anti-psychotic medications: Haloperidol, loxapine, clozapine, and others 
• Anti-seizure medications: Gabapentin, carbamazepine, and valproic acid 
• Antihistamines: Diphenhydramine (the active ingredient in Benadryl)
• Diabetes medications: Insulin and thiazolidinediones 
• Beta-blockers: Propranolol and metoprolol 
• Glucocorticoids: Prednisone and cortisone

If your health depends on these medications, ask your doctor if there are alternatives that don't impact weight. For example, the diabetes medication Metformin isn't associated with weight gain like insulin and older meds. Beyond medication, focus on what you can control: making lifestyle changes that keep weight in check. 

11. You have a health condition

 Some medical conditions disrupt metabolic processes, hampering your ability to lose weight in a caloric deficit, says Costa. "These include hypothyroidism, polycystic ovary syndrome, and insulin resistance." However, with these conditions, it's still possible to lose weight, she adds. 

Work with your doctor to create a personalized plan that includes calories, physical activity, and medications to help minimize symptoms and weight gain. 

12. You're weighing yourself at different times of day

If you're discouraged by daily ups and downs on the scale, you should know it's normal for body weight to fluctuate throughout the day. Meaning: If you aren't weighing yourself at a consistent time each day, expect to see different numbers on the scale. 

Eating or drinking anything adds weight, even the healthy stuff. However, foods high in sodium and carbs cause your body to retain water, leading to temporary spikes on the scale. For accuracy, weigh yourself first thing in the morning. Your weight is less likely to be influenced by variations in food, drink, or bowel movements at this time.  

Can Weight Loss Meds Help You Lose Weight?

If you skimmed the above list and are thinking, "Been there, tried that," weight loss medication might be an option. Ask your doctor for weight loss medication to see if you're a candidate. Popular GLP-1 agonists—semaglutide (Ozempic and Wegovy) and tirzepatide (Mounjaro and Zepbound)—reduce your appetite and slow gastric emptying. Weight loss medications like Contrave (a combination of naltrexone and bupropion) block the reward pathways that make it tempting to binge eat, but there are side effects.