When you first start down the path of losing weight, you have stars in your eyes and the best of intentions. You’re hoping to shed that extra 5- or 10-pounds ASAP. So, you launch into your workouts with the enthusiasm of a child on Christmas morning, eagerly unwrapping the gift of a slimmer, healthier you.

But after a week of intense workouts, you look at the scale and the needle hasn’t budged. So, you get frustrated and decide it’s not working. But hold on! Just because you aren’t seeing results after a week or two doesn’t mean you’re doing something wrong.

During the early phases of a weight loss and fitness routine, you’re setting the stage for success. Just as you plant a garden and harvest the rewards later, good things take time and patience. Amazing things are still happening behind the scenes. You’re learning how to prepare nutritious meals and eat them mindfully. You’re discovering what it feels like to work out and not just lose weight but improve your body composition.

Think of it as planting the seeds of change. After you’ve planted the seeds, you’ll water them and wait patiently for them to grow. It takes time and it’s not always a straight path. You may need to tweak things along the way. We each respond differently to the same exercise routine based on factors like age and genetics.

The Complex Nature of Weight Loss

If you’re curious as to why the number on the scale disappoints you, it’s probably because you underestimate the complexity of weight loss. Too many people oversimplify losing weight as a matter of “calories in vs. calories out.” It’s the age-old idea that to lose weight, you need to consume fewer calories than you burn off through exercise. But there are other factors that determine how much weight you lose and how quickly. These include:

• The diet you eat.
• The quality of your sleep
• The structure of your workouts, their intensity, and how frequently you do them.
• How you’re dealing with stress.
• Hormones
• Medical conditions
• Medications

Let’s look at these factors more closely.

Dietary Factors

Most dietitians and fitness trainers believe that diet is 80% of weight loss and weight control. But it goes beyond calories and portion sizes. If you’re not seeing results, these factors may be contributors:

Overeating your workouts:

Studies show that people often consume more calories after a workout, negating the calorie deficit they created. There’s also a feeling of entitlement after a tough workout. “I worked hard and deserve this doughnut.” Planning your post-workout snacks and keeping a fitness journal can help you be more aware of this and change your habits.

Over-processed foods choices:

Food quality matters for weight loss. You need to pack nutrients into each calorie you put on your plate and avoid hidden and empty calories. Consider the nutrient to calorie ratio when assessing the foods on your plate. Ultra-processed foods fall short in this regard.

Manufacturers of ultra-processed foods lace their foods with sugar and unhealthy fats. They also enhance the crave factor by adding hyped up flavorings. It’s hard to out exercise poor food choices. So, put takeout and junk food on the back burner. Plan your meals and cook ahead for the week, so you always have unprocessed options available for meals and snacks.

Inadequate protein intake:

You need adequate amounts of protein for muscle repair and growth. Plus, protein is the most satiating macronutrient, meaning it helps you stay full longer and resist cravings. If you don’t consume enough protein, you risk muscle loss, which will slow your metabolism and adversely affect your body composition.

Exercise-Related Issues

While exercise helps with weight loss, it’s better for improving your body composition and preventing weight regain once you’ve lost it. Still, some approaches to exercise will cause your body to hold on to body fat. These include:

Overreliance on cardio:

Cardiovascular exercise burns calories, but don’t make it your only focus. Doing so can lead to muscle loss and slow your resting metabolic rate. Be sure you’re building, rather than losing muscle mass, by adding strength training to your routine. Studies show the combination of aerobic exercise that raises your heart rate and strength training has the most impact on weight loss and body composition. Although aerobic exercise triggers greater fat loss, resistance training is best for preserving lean muscle.

Workout plateaus:

Workout plateaus occur when you do the same exercise routine for several months. When you give your body the same challenge each time you work out, your body becomes more efficient at doing it. Therefore, you burn fewer calories, though you’re doing the same workout at the same intensity. Constantly changing your exercise routine will help you avoid plateaus that limit your gains and reduce the energy you expend during a workout.

Overtraining:

More exercise, particularly cardio, isn’t better. Aerobic exercise, especially high-intensity exercise, is fatiguing. If you don’t allow your body to recover enough afterward, you’ll boost the release of cortisol. A rise in cortisol causes more fat storage in your mid-section and deep in your abdominal cavity, known as visceral fat.

Lifestyle Factors

Other lifestyle factors also play a role in how quickly you lose weight or whether you lose it at all.

Lack of sleep:

Not sleeping enough or poor-quality sleep has repercussions for your waistline too. Tossing and turning and staying up late can disrupt hormones that regulate your hunger and metabolism, leading to cravings for high-calorie foods. Aim for 7-9 hours of quality sleep per night, and stick to it, to support your weight loss efforts.

Chronic stress:

Make sure you’re managing stress to avoid the negative effects of cortisol, a stress hormone, on your waistline and health. Stress can jeopardize your best weight loss efforts. Good stress management strategies include meditation, yoga, or deep breathing exercises.

Sedentary behavior outside of workouts:

Even if you exercise regularly, prolonged sitting throughout the day can negatively impact your metabolism and overall calorie burn. Add more movement into your daily routine, such as taking short walks or using a standing desk.

Medical and Physiological Factors

And don’t forget about factors related to health. These include:

Hormonal imbalances:

If the scale isn’t budging, get a physical and make sure there isn’t a medical reason weight loss is slow or nonexistent. Conditions like hypothyroidism, polycystic ovary syndrome (PCOS), or hormonal changes due to menopause can make weight loss more challenging.

Medications: If you’re exercising but nothing is happening, check your medicine cabinet. Some medications, including certain antidepressants, beta-blockers, and corticosteroids, contribute to weight gain or make weight loss more difficult. Talk to your doctor about this.

Metabolic adaptation: As you lose weight, your body may adapt by slowing down your metabolism to conserve energy. This natural process can make continued weight loss more challenging, requiring adjustments to your diet and exercise routine.

Strategies for Overcoming Weight Loss Plateaus

If you’re struggling to lose weight despite regular exercise, try these strategies:

• Track your food intake: Use a food diary or app to track what you eat. Ensure you’re in a calorie deficit but consume a nutrient-rich diet with enough protein.
• Prioritize whole foods: Focus on nutrient-dense, minimally processed foods.
• Embrace strength training: Add resistance exercises to build and maintain muscle mass. Enjoy the modest metabolic boost you get from having more muscle.
• Vary your workouts: Avoid weight loss plateaus by varying your workouts.
• Manage stress: Give yourself downtime and manage stress with techniques like meditation, yoga, or deep breathing exercises.
• Make sleep a priority: Get 7-9 hours of quality sleep each night to support hormonal balance and recovery.
• Stay hydrated: Drink water throughout the day, as proper hydration supports metabolism and can help reduce hunger.
• Focus on building healthy habits and trust the process.

Conclusion

Change also takes time and patience. You also need the willingness to adapt your approach if you need to. If you continue to struggle after working on your plan for 3 months, check in with your physician. If you have an undiagnosed health issue, like an underactive thyroid, it’ll make it harder to achieve your goals. Correcting that can help you get back on track.

And keep this in mind. Health is more than the number on the scale. Focus on how you feel, your energy levels, and the positive changes in your overall well-being as you continue to prioritize your health through regular exercise and balanced nutrition.

References:

• Soeliman FA, Azadbakht L. Weight loss maintenance: A review on dietary related strategies. J Res Med Sci. 2014 Mar;19(3):268-75. PMID: 24949037; PMCID: PMC4061651.
• US), Medicine. “Weight-Loss and Maintenance Strategies.” Nih.gov. National Academies Press (US), 2024. https://www.ncbi.nlm.nih.gov/books/NBK221839/.
• Willis, Leslie H, Cris A Slentz, Lori A Bateman, A. Tamlyn Shields, Lucy W Piner, Connie W Bales, Joseph A Houmard, and William E Kraus. “Effects of Aerobic And/or Resistance Training on Body Mass and Fat Mass in Overweight or Obese Adults.” Journal of Applied Physiology 113, no. 12 (December 15, 2012): 1831–37. https://doi.org/10.1152/japplphysiol.01370.2011.
• “Weight loss: 6 strategies for success – Mayo Clinic.” 22 Jun. 2024, https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752.

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