You might be asking yourself, “Why can’t I lose weight no matter what I do?”

Look: There are steps you can take if your weight-loss has plateaued. And today, I’m going to show you what they are.

In this post, you’ll learn:

• What you can do to lose weight EVEN IF you’ve struggled to your whole life
• Common medical conditions that make losing weight harder
• How to make sure you’re not eating more calories than you think
• Whether “having good genes” is fact or fiction

Ready to learn more? Read on!

Is this SO you?

You’re “doing everything right.” You’re not binging on ice cream or sneaking candy bars into your cart at the grocery store.

You’re eating healthy, and maybe even exercising. But, you still aren’t seeing that reflected in the numbers on the scale or in the way your clothing fits.

Believe me when I say that I HEAR you. You are not alone in your struggle. There’s nothing more frustrating than feeling like you’re already “being good” or even being restrictive with your diet, and still NOT getting any results.

Meanwhile, your friend Katie is mowing down on brownies from the cafe downstairs every afternoon when she stops by your office to chat. Of course, she’s at least two dress sizes smaller than you and “is too lazy to work out.”

It’s SO not fair!

It seems like weight isn’t even a problem for most people, but for you, losing weight just means they have to cut back on eating pizza every single night.

There you are, eating bland cabbage soup at lunch and your stomach is still bulging over as you lean in to sip another boring mouthful.

Does losing weight have to feel this hard?

There are a few reasons why it really is easier for some people to lose weight than others. It’s not in your head and you’re not crazy. Here’s what I mean. 

Why can’t I lose weight no matter what I do?

Yo-yo dieting confuses and slows your metabolism

Research shows that overly depriving yourself of calories and then going back to normal eating (or binging, often the result of feeling deprived) actually changes the way your body stores fat.

This starvation cycle changes your body so that when you start eating again, there are plenty of extra fat reserves in case food becomes scarce again later. Then, it even causes an immune response that makes losing that fat harder. (1) (2)

Thanks a lot, body! It’s technically good because it’s a biological defense against starvation, but it makes getting the figure you want feel almost impossible.

You may be eating more calories than you think

Just scooping your tablespoon into the peanut butter jar for one extra scoop could add 94 calories. Having that on another slice of toast? Well, that could add 80 more calories. That’s almost 200 extra calories!

Having one Kind Bar could add about the same at between 180 and 190 calories.  

The best way to find out if this is happening is to do a food audit of everything you’re eating for three days. Three days is a good measure, and it’s all you need to see the patterns of what you’re eating, and you won’t feel overwhelmed as you may if you tracked every single day. Measure your food and add into a food tracker such as My Fitness Pal or just write everything you eat down in the Notes app on your phone.

Once you see the calorie leaks, you can make small adjustments that might make a big difference.

You may be eating more healthy fat than you need

Fats, even healthy fats like avocado, nuts, and coconut oil are good for weight loss until instantly they’re not. Even “good fat” can pack on hidden calories.

The difference between one and two servings of healthy fat is dramatic. Look at these favorite weight-loss foods that have healthy fats when doubled.

You may be layering on calories and don’t even realize how many they are. So be mindful of portion sizes for foods that have higher fat content.

Stress can override all your hard work and make losing weight hard

It’s also possible that you’re giving in to stress eating and last-minute convenience foods (more calories) more than you think. (7)

Stress hormones like cortisol can also cause fat gain and storage. It’s one more biological roadblock to losing weight, even if you aren’t overeating.

Genes and unfair predisposition can stack up against you

You really might have a body type that naturally holds onto fat more. Or, what your mom ate while she was pregnant with you can actually impact foods you prefer and how/where your body holds onto fat to this day! (8)

That does not mean you’re powerless against it! Some things outside of your control can make it harder (but not impossible!) to lose weight. (9)

What medical conditions can stop you from losing weight?

There could be legitimate medical reasons for your scale of frustration, and asking “Why can’t I lose weight no matter what I do?”

Hypothyroidism and Hyperthyroidism

Hypothyroidism means that your thyroid slows down, and this can lead to a slower metabolism, too. It can be a frustrating block to your weight loss. (10)

On the other side, hyperthyroidism is when your thyroid speeds up above normal. While this can lead to weight loss, sometimes it increases your appetite so much that you eat too much and end up gaining weight. (11)

Polycystic Ovary Syndrome (PCOS)

This is a condition causing insulin resistance and unwanted fat accumulation in the abdomen because of hormones. (12)

Lipedema

Here’s another frustrating condition where you might gain and store extra fat on your hips, legs, and thighs that’s incredibly hard to burn off. (13)

If you suspect that you might be struggling with any of these conditions, ask your doctor if you can be tested. All of these can be improved with treatment!

What to do when you can’t lose weight

Join a supportive community

So many of us wonder, “Why can’t I lose weight no matter what I do?” Finding support from other people who have the same goals (and struggles!) make the whole process of losing weight SO much easier and more fun! (14)

If you’re looking for a good one where you’ll  get lots of encouragement, healthy food ideas, tips, recipes, and inspiration, follow me on Instagram and join the Masala Body Facebook Page.

Set Realistic Goals

Start at as little as losing two pounds a month, and celebrate ANY progress, even if it’s slow. 

Before you know it, it’ll add up and you’ll feel so happy when you try on that sexy little dress and it actually looks great on you!

Focus on eating, living, being healthy rather than hitting a specific number on the scale

Do this by eating anti-inflammatory whole foods, learning to deal with stress in healthier ways, and get good quality sleep. 

Keep track of what you’re eating

I talked about this at the beginning of this post. It’s one of the most powerful ways to answer the question, “Why can’t I lose weight no matter what I do?” It’s the most accurate way to be sure you’re not eating more than you realize, and keeping yourself stuck. 

Have you been struggling to lose weight no matter what? Which roadblocks do you think you might be hitting and how are you going to address them?

Let me know in the comments below!