Why Can’t I Lose Weight? 6 Surprising Reasons Why it’s Not Happening

You watch your diet, work out regularly and walk 10,000 steps a day. But you still can’t lose weight despite your diet and exercise. Lots of little things could be responsible for this, many of which you would never guess. Here are six surprising reasons that work against your weight loss.

6 Surprising Reasons Why You Aren’t Losing Weight:

Reason 1: You drink too much

…and we’re not talking about water. Fruit juices, soft drinks and smoothies – these beverages often contain large quantities of fructose and should not be used to quench your thirst. The amount of calories in alcohol is frequently underestimated. 1 g of alcohol contains almost as many calories as 1 g of fat (9 calories per 1 g). The consumption of high-quality fats is essential for your body and keeps you feeling full. Alcohol, on the other hand, only provides you with empty calories.   

Reason 2: You overeat after your fat-burning workout

Have you just completed a sweaty 25-minute bodyweight workout and torched tons of calories? Great! Be proud of yourself and don’t gain them all back again right away. We often eat more calories after a workout than we actually need. Don’t pig out after your workout, eat normally.

A young woman is eating chocolate spread with a spoon right out of the glass

Reason 3: You eat in front of the TV

Sit down for dinner with your family at the table instead of eating alone in front of the TV. If you are distracted while you’re eating, you’ll eat more. The reason is that you don’t notice when you start to get full, so you consume more calories. Make sure to eat mindfully without distractions and concentrate on chewing your food thoroughly.

Reason 4: You sleep too little

Did you know that too little shuteye promotes weight gain? If you sleep less than seven hours a night, this can increase the production of the hunger hormone ghrelin. This, in turn, will ramp up your cravings for pizza, burgers and fries, and you will feel sluggish. Therefore, make sure to get plenty of sleep if you want to lose weight in a healthy way.

A man is sleeping on his stomach

Reason 5: You are stressed

Stress affects your hormones and weight. If you don’t learn to relax at work and in your private life, this can lead to hunger pangs. The craving for sugar and simple carbohydrates increases and your diet goals are quickly tossed out the window. So, what can you do about it? Look for different ways to relieve stress and boost your metabolism. Running, yoga, a bubble bath or a relaxing evening with friends can help bring some peace to your day.

Reason 6: You don’t switch up your training

You eat a healthy diet, work out regularly, and still are wondering why you’re not losing weight? Variety is not only important in your diet. Mixing up your training will help you get to your ideal weight. 

Good to know:

If you don’t vary your workout routine, you will plateau and stop making progress. You have to constantly challenge yourself in new ways, exercise with a partner, try out new sports and incorporate supersets into your training. These burn additional calories, and you are sure to feel your muscles the next day.

Are you ready to lose weight and keep it off in a healthy way? Try the Workout Creator in the adidas Training app: with the Workout Creator, you first select the muscle group(s) you want to work and the time you would like to train. This way you receive a new, individualized workout for each session.

workout creator in the adidas training app


Julia Denner Julia is a dietician and sports nutritionist. Before she began her position as Communications Specialist at Runtastic, she spent several years working as a dietician in the surgical department at Vienna General Hospital. Julia is passionate about inspiring others to eat a healthy, balanced diet. View all posts by Julia Denner