• Autumn Bates, CCN, MS

10 Surprising Reasons You Aren't Losing Weight

Updated: May 27, 2020

Affiliate Disclosure


I get people every day who tell me that they're doing all the right things: eating veggies, working out, eating less - and STILL not losing weight. What gives?? If there is one thing we learned from the show The Biggest Loser, it's that weight loss is not as simple as calories in vs. calories out. The body is an extremely complex system with a variety of mechanisms effecting the end result of weight loss.


Today, I'm sharing 10 common weight loss mistakes that I see every day so that you can achieve your wellness goals!


10 reasons you aren't losing weight

1. You're Not Eating Enough

This is probably the strangest one of all, so I'm starting with it first. We're used to the ideology that less calories is going to ensure that we lose weight. Although this is true in the short term, it's not necessarily true for the long term. A result of consistently eating low calorie is that your BMR (metabolism) starts to reduce and you use less energy/calories at rest. This is why it's so easy to gain back the weight you lost when following a calorie restrictive diet - because you are now using less of that energy at rest.


Instead, focusing on satiety and eating enough of the right things can help you feel pleasantly full while also become more efficient at tapping into fat burning mechanisms. Which leads me into my next point...


10 reasons you aren't losing weight

2. You're Not Eating Enough Fat

We've long held this fear of fat causing us to gain weight. However, fat with its satiating qualities and and fat-soluble vitamins is actually a fantastic and necessary tool for weight loss. Fat, in combination with protein and fiber, helps to trigger satiety hormones and tell your brain that it's full. This sensation of satiety ensures that you can have a break between meals and not snack (more on that in a bit), which reduces the secretion of insulin, your storing hormone.


Learn the ideal amount of fat you should be eating per day HERE.


3. You're Drinking Sodas (Even "Diet" Ones)

Really, any sugar sweetened beverage can be added into this category. Sugar sweetened beverages, soda being a very popular one, has long been linked to obesity, insulin resistance, hypertension and inflammation. And if you think about it, this makes total sense. These sugary drinks and sodas are essentially liquid glucose (sugar). There is no protein, fat or fiber to slow the release of these sugars into your system which causes a massive spike in your blood glucose upon drinking and therefore a spike in your storing hormone insulin. This also leads to highly variable blood glucose levels and promotes further sugar cravings, causing the cycle to repeat endlessly.


And if you think you're fine with sugar-free sodas, this can actually be just as bad as sugar sweetened options.


4. You're Adding Sugar to Your Coffee/Tea

This is in the same light as the 3rd tip. Adding sugar straight into your coffee or tea will cause a rush of blood glucose and insulin and keep you in storing mode. Instead, opt for black coffee, unsweetened tea, Keto Coffee or stir in grass-fed heavy whipping cream.


10 reasons you aren't losing weight

5. You're Relying on Snacks

Inherently, if you are relying on snacks then that means you likely aren't eating until satiated. With snacking, you are also eating 5-7 or more times throughout the day. This constant stream of food leads to a more consistent release of insulin (storing hormone), leaving no opportunity for your body to tap into fat burning mechanisms - let alone turning on your MMC pathway to reduce bloating.


6. You Eat Protein Bars Daily

Have I said this one enough yet? Check out the video below for why you should stop adding protein bars to your grocery list.



7. You're Not Walking Enough