Written by Kara Holmes, Health Coach, RN, Author
Kara Holmes is an RN and health coach helping people heal their gut and lose weight sustainably. She is the author of the best-selling book 'Gut Health Reset'.
Do you feel like you’re doing everything “right” but still can’t seem to lose weight? There’s nothing more frustrating than sticking to a plan only to see minimal or no progress. The truth is, many weight loss struggles stem from overlooked habits and misconceptions about how fat loss works.
In this article, we’ll uncover four unexpected reasons you’re not losing weight and break down effective strategies to overcome these barriers for healthy weight loss that lasts.
Why am I not losing weight?
Have you ever felt frustrated or confused when the scale refuses to move during your weight loss journey? Before you blame yourself or feel like a failure, take comfort in the truth: successful weight loss isn’t just about willpower or effort. Often, it’s sneaky habits or common misunderstandings about weight loss that are sabotaging your progress.
Many of my clients face similar challenges before shifting to a sustainable and effective strategy. Extreme exercise routines, ultra-low-calorie diets, or fad dieting can all set the stage for failure. Additionally, factors like poor gut health, muscle loss from excessive cardio, binge-eating tendencies, and inconsistent meal timing may be working against your goals. Let’s explore these issues in more detail and uncover solutions that truly work.
What can sabotage weight loss?
1. Ignoring caloric intake
You might think eating “healthy” means you don’t need to track calories, but overeating—even healthy foods—can lead to weight gain. In order to lose weight and experience fat loss, you must be in an energy deficit. This can be created by exercise or through caloric intake, but the most sustainable approach combines both. On the flip side, undereating can send your body into survival mode, slowing your metabolism and making fat loss harder.
2. Neglecting gut health
Your gut is the foundation of your health. Poor gut health can lead to inflammation and hormonal imbalances, which can make weight loss difficult. If you’re not addressing issues like bloating, food sensitivities, or poor digestion, your weight loss efforts may begin to feel like a waste of time and energy. Read more about how to spot an unhealthy gut and jumpstart your weight loss in this article.
3. Relying only on cardio
Cardio burns calories, but too much can lead to muscle loss and a slower metabolism. Without enough strength training, you’re more likely to regain weight after stopping cardio, entering a frustrating yo-yo diet cycle.
4. Skipping meals or eating irregularly
Skipping meals (especially breakfast) with the intent to “save calories” often backfires. This habit can lead to intense hunger, energy crashes, and binge eating later in the day.
Instead of creating a calorie deficit, you may overeat in one sitting, derailing your efforts.
Fat loss vs. weight loss: Why the difference matters
Weight loss typically focuses on reducing the number on the scale, but this can include water, muscle, and fat. In contrast, fat loss specifically targets body fat while preserving muscle, which is essential for achieving a toned, healthy physique and maintaining long-term success. To achieve fat loss effectively, you need to be in an energy deficit. This deficit can be created through exercise, dietary adjustments, or—ideally—a sustainable combination of both.
Related Article: Think Again Before You Try to Lose Weight As Fast As Possible: 6 Effective Weight Loss Strategies You Should Turn To Instead Of Extreme Diets
Over-reliance on cardio without incorporating strength training can lead to muscle loss, slowing your metabolism and increasing the likelihood of regaining weight. This cycle of losing and regaining weight—often referred to as “yo-yo dieting”—can harm your health and make future fat loss more challenging.
How to spot ineffective weight loss strategies
Signs you’re on the wrong path include:
Constant hunger or episodes of binge eating.
Fatigue or weakness from inadequate nutrition.
A plateau despite consistent effort.
Rapid weight loss followed by quick regain
It’s also important to distinguish between weight loss from muscle and fat. Losing muscle is far from ideal since lean muscle plays a key role in keeping your metabolism efficient. To prevent this, aim for a moderate caloric deficit—about 10–20% below your maintenance level. You can calculate your maintenance calories using an online calculator. This balanced approach helps preserve muscle, supports a healthy metabolism, and encourages sustainable fat loss.
Effective strategies for fat loss
To build a strong foundation for fat loss and maintain lean muscle, focus on these five key areas:
1. Lift weights, don’t just run
Strength training increases your resting metabolic rate, allowing you to burn more calories even at rest. This study revealed that it also preserves muscle, ensuring that the weight you lose is fat, not lean tissue. Aim for 2–4 strength training sessions per week, paired with daily walking for consistent fat burning.
2. Prioritize protein and whole food
A high-protein diet supports muscle growth, fat loss, and keeps you feeling full longer. Focus on whole, nutrient-dense foods like fruits, vegetables, healthy fats, and fiber-rich carbs. For example, a balanced breakfast could include eggs, lean turkey sausage, avocado, and a slice of sprouted whole-grain toast.
3. Adopt a gut health-friendly diet
Include fermented foods like yogurt and kimchi, along with high-fiber plant foods, to nourish your gut microbiome and reduce inflammation. This article reveals that diverse gut bacteria, fueled by plant fibers, have been shown to positively impact overall health and metabolism.
4. Move consistently
Daily walking, rather than excessive running, promotes fat burning and reduces stress without overloading your body. Consistent movement keeps your metabolism active and supports long-term weight loss.
5. Practice consistent meal timing
Did you know that our hormones are affected by the timing and quality of our meals? These hormones influence our appetite and how much we desire to eat. Regular meal intervals stabilize blood sugar and prevent hunger-induced binges. Start your day with a breakfast with high-fiber, complex carbohydrates, protein, and healthy fats to set a positive tone for your eating habits throughout the day.
Take the next steps toward your goals
Are you ready to take the guesswork out of weight loss and finally achieve the results you’ve been striving for? If you’ve struggled with PCOS, binge-eating, hypothyroidism, or yo-yo dieting—or if you’ve tried to lose weight before and felt like nothing worked—this free training is for you.
This step-by-step training is specifically for women ages 18–40 who want to get rid of bloating, tone up, lose 10–20+ pounds, and keep it off for good. In just three simple steps, you’ll learn how to overcome the obstacles holding you back, feel confident in your clothes, and love what you see in the mirror.
Join the free training here and discover how to make weight loss easier, effective, and not draining.
Read more from Kara Holmes
Kara Holmes, Health Coach, RN, Author
Kara is a rising voice calling attention to how the health of our gut and internal systems affects our mind, the body’s appetite, our ability to manage weight, and regulate other components of our health. Her story of dealing with an 11-year battle with disordered eating and mysterious health ailments highlights the importance of gut health in having a thriving, healthy body that will give you the best chance at aging well and achieving a life of your greatest potential. Her mission is to make gut health and nutrition approachable and understandable to everyone so that they can take control of their health and deal with issues at the source.
References:
Bellicha, A., van Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Busetto, L., Carraça, E. V., Dicker, D., Encantado, J., Ermolao, A., Farpour-Lambert, N., Pramono, A., Woodward, E., & Oppert, J. M. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity reviews : an official journal of the International Association for the Study of Obesity, 22 Suppl 4(Suppl 4), e13256.
Afzaal, M., Saeed, F., Shah, Y. A., Hussain, M., Rabail, R., Socol, C. T., Hassoun, A., Pateiro, M., Lorenzo, J. M., Rusu, A. V., & Aadil, R. M. (2022). Human gut microbiota in health and disease: Unveiling the relationship. Frontiers in Microbiology, 13.
