Why Can't I Lose Weight?

You're Not In a Calorie Deficit: Weight loss requires you to burn more calories than you consume. Make sure you're tracking your calorie intake vs output.

Insufficient Protein Intake: Protein helps build and maintain muscle mass during weight loss. Aim for 0.8-1g of protein/lb (1.6-2.2g/kg) of bodyweight.

Limited Sleep: Inadequate sleep disrupts hormones that regulate hunger and fullness, leading to increased appetite and decreased calorie burning. Aim for 7-9 hours of quality sleep.

Chronic Stress: High stress levels elevate cortisol, a hormone that may increase fat storage. Manage stress through relaxation techniques like yoga, meditation, and deep breathing.

Underlying Medical Issues: Certain conditions, such as hypothyroidism, can slow metabolism and hinder weight loss. Consult your doctor to rule out medical causes.

Misestimating Calorie Intake: Unaccounted for food and drinks can add significant calories. Measure your food and record everything consumed, including snacks and beverages.

Inaccurate Calorie Expenditure Estimates: Overestimating calories burned through exercise is common. Use a fitness tracker or consult with a fitness professional for accurate estimates.

Limited Muscle Mass: Building muscle increases your resting metabolic rate, allowing you to burn more calories at rest. Incorporate strength training into your routine.

Unrealistic Expectations: Rapid weight loss is often unsustainable and may lead to muscle loss. Aim for a gradual, healthy weight loss of 1-2 lbs (0.5-1 kg) per week.

Medications: Certain medications can cause weight gain as a side effect. If you're concerned, talk to your healthcare provider.

Dehydration: Being well-hydrated can help boost metabolism. Aim for 8-10 glasses (2-2.5 liters) of water daily.