Struggling to lose weight even though you feel like you’re doing everything right? You’re not alone. Weight loss is personal and complex, and several hidden factors can stall your progress. Fortunately, there are things you can do to get back on track towards your goals.

Understanding Weight Loss Plateaus

If you’re asking, why am I not losing weight? It might be a weight loss plateau, which is when you stop losing weight despite continuing the same eating and exercise habits that previously worked. 

They occur as your body adapts to a lower calorie intake and becomes more efficient at maintaining your new weight. As you lose weight, your resting metabolic rate (RMR) naturally slows down, because your metabolism is designed to protect you from long-term energy deficits. This means that you’re burning fewer calories at rest.

While frustrating, weight loss plateaus are normal and very common. They’re also usually temporary and can be moved past with some strategic adjustments to your nutrition, movement, and lifestyle. 

10 Reasons You’re Not Losing Weight

1. Your Calorie Needs Have Changed

As you lose weight, your body requires fewer calories to function, a process known as metabolic adaptation. Because a smaller body burns less energy at rest and during movement, the calorie deficit that initially helped you lose weight may no longer be enough to create the same, continued progress. 

It’s not that your metabolism is “broken” or that you’re necessarily doing anything to work against your progress. It just means that you need to reassess your calorie needs, potentially increase protein, or make changes to your activity levels to help create a sustainable energy deficit again.

2. You’re Underestimating Your Intake

It’s not uncommon for us to underestimate how much we’re eating, especially when hidden calories are prevalent, or we’re mindlessly snacking while working, cooking, or watching TV. Even small bites throughout the day can add up. 

It can be helpful to keep a food journal for a few days, checking nutrition labels and portion sizes, to get an idea of whether your overall calorie intake is above your goal for weight loss, and where it may need to be adjusted. 

3. You’re Not Eating Enough Protein or Fiber

Protein and fiber are two of the most central nutrients for weight loss (and overall health). 

Protein helps keep you full, supports lean muscle mass maintenance during weight loss, and slightly increases your metabolic rate because it takes more energy to digest (this is called the thermic effect of food). 

Fiber stabilizes blood sugar, reduces cravings, and supports satiety. Research shows that fiber intake, independent of macronutrient or total calorie intake, has a significant impact on weight loss success.

Diets low in protein and fiber can be more likely to result in overeating, especially when it comes to highly processed foods, making weight loss feel harder. Adding more lean proteins and plant foods (like beans, lentils, whole grains, fruits, nuts, and vegetables) can make a noticeable difference.

4. Elevated Stress and Cortisol Levels

We all get stressed sometimes, but chronic stress is problematic for many reasons. When it comes to weight loss, ongoing stress can make the process feel nearly impossible because of how it can drive emotional eating. 

Plus, when stress is high, your body releases more cortisol, a stress hormone that increases appetite, encourages fat storage, and is associated with a higher risk for obesity. Elevated cortisol also disrupts sleep, blood sugar regulation, and thyroid function, all of which can slow metabolism. 

This is why stress-reducing practices like breathwork, prayer, gentle movement, boundaries, and quality rest are just as important as nutrition.

5. Poor Sleep Is Disrupting Hunger Hormones

When you’re not sleeping well, your appetite-regulating hormones shift in ways that can make weight loss much harder. Ghrelin (aka the hunger hormone) increases, while leptin (the satiety hormone) decreases. 

This combination leaves you feeling hungrier, less satisfied after meals, and more likely to crave high-calorie foods. Poor sleep also reduces insulin sensitivity, meaning your body has a harder time managing blood sugar. 

The sweet spot for adults is to aim for 7-9 hours of quality sleep per night. If this sounds like a stretch to you, it’s a good idea to consider your sleep hygiene habits. Things like creating a consistent sleep-wake schedule and avoiding sleep disruptors close to bed (screens, caffeine, alcohol, heavy meals) can help.

6. Hormonal Changes (Especially for Women)

Hormones play a central role in weight regulation, and shifts in thyroid function, reproductive hormones, or insulin can all make weight loss more challenging. 

For instance, an underactive thyroid slows metabolism, causing fatigue, cold intolerance, and stubborn weight gain. And during perimenopause and menopause, declining estrogen levels can change where fat is stored (often more around the abdomen), reduce muscle mass, and impact appetite and sleep. 

Conditions like PCOS and insulin resistance further complicate things by affecting how your body uses carbohydrates and manages blood sugar, often leading to increased cravings and trouble losing weight. These changes are common, not a personal failure, and understanding them can help you tailor your nutrition, exercise, and lifestyle strategies to your phase of life. I serve on the medical advisory committee of the National Menopause Foundation, and I love helping women navigate the adjustments that come with this stage of life. 

7. You’re Building Muscle 

Sometimes the scale isn’t moving because your body is changing, just not in a way the scale reflects. Strength training increases lean muscle, which is denser than fat and can keep your weight stable even as your measurements shrink. 

This is why body composition, how your clothes fit, and your overall energy levels are far better indicators of progress than weight alone. 

8. You’re Retaining Water

Holding onto water is another big factor in assessing weight loss plateaus: eating more salty foods, changes in your menstrual cycle, inflammation from tough workouts, or even being slightly dehydrated can cause temporary scale fluctuations. 

Try to hydrate consistently, sipping on water throughout the day versus chugging it all at once. If you get tired of plain water, try adding a slice of lemon or cucumber, or alternate it with unsweetened seltzer water and herbal teas. 

9. You’re Eating Too Little

Undereating can stall weight loss just as quickly as overeating. When calorie intake drops too low for too long, your body responds by slowing its metabolic rate to conserve energy, a protective mechanism known as “starvation mode.” 

This makes it harder to burn calories efficiently and can cause fatigue, cravings, and hormonal disruption. Ironically, extreme restriction often leads to plateaus because your body no longer feels safe to let go of stored energy.

Signs you may need more fuel include constant hunger, low energy, irritability, poor sleep, and stalled workouts. Long-term weight loss doesn’t require severe restriction, but instead a balanced, sustainable deficit.

10. Medications That Affect Weight

Some prescription medications can make weight loss more difficult by influencing appetite, metabolism, or fluid balance: 

• Antidepressants may increase hunger or have metabolic effects that work against weight loss goals. 
• Steroids are known to raise blood sugar levels and promote fluid retention and fat storage.
• Common antihistamines can cause drowsiness and appetite changes that lead to weight gain over time. 
• For people with diabetes, insulin and certain oral medications can encourage the body to store more fat as blood sugar becomes better regulated. 

Medications are often essential for health, but if you think they’re affecting your weight, talk with your healthcare provider or a knowledgeable dietitian about potential alternatives or supportive strategies.

11. Digestive Issues or Gut Imbalance

Digestive challenges like bloating, constipation, dysbiosis (imbalanced gut microbes), or even simple water retention can make the scale appear stuck. When your gut isn’t functioning well, food moves more slowly through the digestive tract, which can cause discomfort and temporary weight increases. 

A disrupted gut microbiome may also impact blood sugar balance, inflammation, and cravings. Things like increasing your intake and variety of fiber foods, adequate hydration, and regular movement can help support digestion and a healthier gut environment, and possibly weight loss efforts. 

Nutrition Strategies to Restart Weight Loss

If you’ve hit a plateau, strategic nutrition adjustments can make a big difference, such as: 

• Getting enough protein, aiming for 20-30 grams per meal
• Increasing fiber intake from plant foods
• Staying hydrated by sipping on fluids throughout the day
• Planning for and sticking to a slight, sustainable calorie deficit
• Eating in alignment with your circadian rhythm (larger meals earlier in the day, lighter eating closer to bedtime, and time-restricted eating patterns)

These approaches can help support steady metabolism, blood sugar control, satiety, and more efficient energy use. By optimizing your body’s overall environment and providing it with the resources it needs, you’re also supporting your weight loss and maintenance goals.

Not sure where to start? Consult me for personalized guidance around nutrition for weight loss and optimizing your wellness. I’m happy to help!

Other Lifestyle Factors That Help

Beyond your nutrition, there’s power in your other everyday habits for getting past a weight loss plateau, like: 

• Getting those recommended 7-9 hours of consistent, quality sleep
• Managing your stressors with regular practices
• Moving your body intentionally to achieve goals of 150-300 minutes of moderate-intensity (or 75-150 minutes of vigorous-intensity) exercise per week
• Increasing your non-exercise activity thermogenesis (NEAT) by taking more steps, movement breaks, and sitting less during the day

FAQs About Weight Loss Plateaus

Why am I not losing weight even though I’m eating healthy?

Weight loss depends on more than food choices. Even with a balanced diet, factors like portion sizes, hidden calories, stress, sleep quality, hormonal changes, and metabolic adaptation can all slow progress. It’s helpful to track patterns, adjust protein and fiber intake, and look at lifestyle habits beyond nutrition.

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

If weight won’t budge despite consistent effort, it may be because the body has adapted to a lower calorie intake, your workouts need to change, or stress and sleep are affecting hunger hormones. Conditions like hypothyroidism, insulin resistance, or perimenopause can also make weight loss harder. Lab testing and working with a dietitian can identify underlying issues and create a plan to help you reach your goals.

Are there supplements that can help break a weight loss plateau?

Supplements aren’t magic, but some may help support metabolism and energy balance as a complement to a healthy diet pattern. For example, protein powder can help increase daily protein intake for satiety and muscle maintenance if you can’t meet your protein needs through whole foods alone. Omega-3s support inflammation and insulin sensitivity. Green tea extract or matcha may provide a modest metabolic boost. 

However, it’s important to always check with a registered dietitian or other trusted healthcare provider before starting new supplements for personalized guidance on whether they are safe and appropriate for you and your personal health history. Dosage matters, and some supplements can interact with medications.

The Bottom Line

Weight loss plateaus are frustrating, but they’re also incredibly common. And remember: just because you’ve “hit a wall” doesn’t mean you’re doing anything wrong; it’s usually just a sign your body needs a new approach. With a few adjustments to your nutrition, lifestyle, and daily habits, you can restart progress.

For evidence-based nutrition tips, subscribe to my newsletter. If you’re interested in personalized guidance in weight loss and optimizing your heart health, schedule a complimentary 15-minute discovery call.

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