Why am I not losing weight even though I'm trying? 8 reasons why the scale is stuck
I eat less. I try to exercise. And the number on the scale is still the same. If you recognize it, it doesn't have to mean you're doing everything wrong. Sometimes the change hasn't shown on the scale yet, other times we subtly fit more food or less exercise into our day than we think.
Before you tighten up your plan, review these eight options.
Weight changes even when body fat remains the same. After a heavier dinner, a more strenuous workout, or during certain phases of the menstrual cycle, the body may retain more water. The contents of the digestive tract also play a role.
What to try: Weigh yourself under similar conditions, like in the morning after using the bathroom. Track your progress over a few weeks, not the difference between Monday and Tuesday. Waist circumference can also help.
Nuts, olive oil, granola, and avocado can all be part of a good diet. However, the quantity still matters. The same goes for coffee with milk and syrup, juices, alcohol, and small tastings when cooking.
What to try: Write down everything you eat and drink for three to seven days. You don't have to change anything right away. The goal is to get a sense of what your typical day looks like, including drinks, oil in the pan, and small snacks.
You can find more about the principle in the article Caloric deficit: the essential foundation .
You have regular meals during the week, but on the weekend you go to a restaurant, have a few glasses of wine, and have a late-night snack. There's nothing wrong with that. However, if it happens regularly, the result for the entire week may look different than your workdays suggest.
What to try: Include Saturday and Sunday when you log your food. Look for one change that you can stick to long-term, not rules that make you feel like you can't live by on the weekend.
An hour of exercise is beneficial. However, if you sit for the rest of the day after, and your regular walking is less than before, your overall movement may not change as significantly as you expect.
What to try: Look at your typical week, not just your workouts. A short walk, taking the stairs, or walking for a few minutes after a meal are small steps that are easier to repeat every day.
At a lower weight, your body usually needs less energy than before. Over time, your activity level or portion sizes may also change. So just because your progress has slowed down doesn't mean you have a "broken metabolism."
What to try: If your weight hasn't changed in a while, reevaluate your actual food intake and exercise. Adjust one thing and watch the trend. Don't automatically go on a drastic diet.
When you're tired and stressed, meal planning can be harder. You're more likely to reach for whatever's on hand or eat more in the evening when you finally have some peace and quiet. That's why sleep and stress are just as important to the weight loss conversation as food and exercise.
What to try: Pay attention to which days you feel the most hungry or crave sweets. Would eating more regularly throughout the day, having a prepared dinner, or going to bed earlier help?
A few decent days is a good start, but not enough to assess the plan. A rapid decline at the beginning may be partly water; similarly, water can temporarily obscure further progress.
What to try: Give one sensible change time. See if you can repeat it and how your weight develops over time. Don't judge success just by what the scale showed this morning.
If your weight changes unexpectedly, you have other difficulties, or you can't figure out what's going on despite trying for a long time, talk to your doctor. Some illnesses and medications can affect weight or make it harder to lose weight. In those cases, blindly adding a stricter diet or another supplement is not the answer.
You don't have to change eight things at once. Start with a quick check of your own routine:
Record your food and drinks, including the weekend.
Weigh yourself under similar conditions and track the development, not the individual number.
Pay attention to your daily movement, sleep, and the times when the plan is most difficult for you.
At the end of the week, choose one change that you can maintain.
ADI-PEX® can be part of your regimen, but it won't solve the reason why the weight isn't moving. To find out what's in it and whether this type of supplement is right for you, check out our comparison of ADI-PEX® 75 and 150 .
When trying it for the first time, you can start with the ADI-PEX 75 SOFT-PINK variant. A trial pack of 7 capsules is also available . If you are already familiar with similar supplements, check out ADI-PEX 150 MAGIC-BLUE or its trial pack .
The trial pack will help you assess how you tolerate the formula. However, seven days is not enough to assess the effect of the regimen on body weight. Both variants contain caffeine; read the ingredients, warnings and instructions for use before use .
ADI-PEX® is a dietary supplement, not a medicine. It does not replace a varied and balanced diet or a healthy lifestyle. Do not exceed the recommended daily dose. It is not intended for children, pregnant or breastfeeding women. If you are taking medication or have a medical condition, consult a doctor or pharmacist before use.
Answers are generated by artificial intelligence from information on our website and may contain errors.
