Why Am I Not Losing Weight: What Actually Works?

Losing weight isn’t always easy, and it can be frustrating if you’re cutting calories, but the scales aren’t moving. In our latest article, we‘ll explain some of the reasons you might not be losing weight and what you can do to give your weight loss a boost and how to lose weight without losing muscle.

Why am I not losing weight?

It’s normal to lose weight quickly in the first few weeks of a new eating and/or exercise routine. This is because you are losing water and burning up your sugar reserves. After a while, this process slows down, and you begin to lose weight at a steadier pace.

Why am I not losing weight in a calorie deficit?

It could be because your body is now used to your new eating habits, your portion sizes have increased without realising, or maybe you could do with a bit more exercise. Write down what you’re eating and drinking for a few days to check your calorie count. If you don’t think it’s an increase in your food intake, maybe adding a 15-minute walk to your routine might help.

Another thing to look at is drinks, especially if you drink tea or coffee with sugar. Are you drinking more than usual, or have you added fruit juice into your diet? The sugar in drinks can easily add up throughout the day, and this may be the increase in your calorie intake.

Can I lose belly fat or lose weight fast?

You may have seen weight loss programmes that tell you how to lose belly fat, but really, you can’t choose where to lose fat from your body. Eventually you may lose belly fat, but you can’t target that particular area. Extreme diets sometimes promote how to lose weight fast, but what you might be losing is muscle mass. You need muscle for energy, strength, and balance.

The best way to lose weight is to keep your weight loss steady, so that when holidays or celebrations arrive you don’t have to miss out. The British Heart Foundation say if you lose 0.5kg each week, after a year you will be 4 stone lighter

What should I do if I reach a weight-loss plateau?

Some people reach a weight loss plateau where the scales appear to stop moving. It doesn’t mean your weight loss efforts are failing; it just means a pause in its progress. If this happens, you might need to make the small changes we’ve mentioned to get your weight loss moving again.

What is the best way to lose weight?

You can lose weight by cutting calories and doing more exercise. But many people choose extreme diets that just aren’t sustainable. Start by making small changes that you won’t find too difficult. Increase your protein intake so that you will feel fuller for longer, and if you’re tempted to snack, if you can, do something that will distract you from that feeling. But don’t give up foods that you love; just try not to eat them as often as you used to, save them as a treat.

Take up an exercise you enjoy, or if you don’t have a lot of time, try to fit in a 15-20 minute walk every day.

Can I lose weight without exercise?

You can lose weight by creating a calorie deficit, so if you are unable to exercise, you will still lose weight by cutting calories. However, if you can incorporate some movement into your daily routine, it will help you to burn calories.

Can I lose weight during perimenopause or menopause?

Weight gain is a common side effect of perimenopause and menopause. But reducing calorie intake will help. Avoid restrictive diets, though; eat what you enjoy, but reduce portion sizes and try to eat more protein and fibre. You’ll also benefit if you can eat fewer sugary snacks and limit takeaways. Don’t set yourself unreasonable goals. Steady weight loss is much more achievable.

How can the Pharmacy help?

Here at VSM Pharmacy, we have a weight management clinic. The first step will be a detailed private consultation where we will measure your height, weight and BMI, find out what medications you take (if any), discuss your medical history and your weight management goals.

We will then create a personalised plan that you can follow with ongoing support, based on healthy eating, weight loss tips, exercise, and lifestyle guidance.

If you would like to book a consultation, come in and speak to our pharmacist, give us a call to make an appointment on 01276 21002, or book your consultation online.