So you’ve been working out, eating well, and cutting the junk out of your diet. That’s an incredible accomplishment to boast about! But when you’ve been struggling to lose weight for a while, it can be disheartening to put in the effort and not see the results. 

There are various reasons you might not be losing weight despite trying. It’s possible that you’re confusing your nutrition needs with “weight loss” program instructions. If so, consider looking for a registered dietician in Toronto or near you to help you understand what your body needs rather than what a one-size-fits-most diet plan suggests.

But if you’re confident it’s not your diet, here are 7 other possible reasons why you might not be losing weight when you’re actively trying to.

1. You Could Be Eating More Than You Think

Are you recording what you’re eating each day? Even the best programs won’t work if you’re not being honest with the nibbles, licks, and tastes you’re sneaking throughout your awake time. It’s quite common to grab a bite of something, realize you don’t want to mess up your diet, and throw it away. But those calories don’t know you changed your mind, and they add up and mess up your fat-burn cycle.

2. You’re Eating Fast

Some of the healthiest, most fit countries have a laid-back, relaxed approach to their meals. For example, Spain and Italy enjoy long, multi-course meals, but both countries are in the top ten list of the Healthiest Countries in 2024!

It can take up to half an hour for your stomach to signal your brain that it has had enough. By that time, you’ve devoured everything on your plate and are feeling uncomfortable. Slow down and eat without being distracted. When you’re mindful about what you’re enjoying, you notice when you’re full faster.

3. You Need More Protein

Many people make the mistake of thinking “dieting” means not eating. The truth is that to lose weight, you need to be aware of what you’re eating and ensure you get the right nutrients, like protein.

Known as the building blocks of the body, protein is necessary for weight loss because when you eat enough of it, that feeling of fullness lasts longer. Not getting enough of this nutrient in your diet can keep you from losing weight. Measure, weigh and track your food to ensure you’re meeting your daily macros.

4. You Need More Activity

Are you getting enough exercise in your day? Consider what you’ve been doing, and recognize that if you’ve hit a plateau, you may need to shift your workout routine. It could be that your body is accepting your current level of movement as a “normal” thing and requires more or different activities to burn fat and calories.

5. You Haven’t Kicked All Your Bad Habits

You’ve switched your fast food meals to nutritious, homemade options. You’ve cut out the bad carbs, increased your protein intake, and are exercising every day. So, why aren’t you losing weight?

If you’re still hung up on that frequent trip through your favorite coffee line to get those mocha-frappe-sugar-filled delicacies, that one habit could sabotage all your hard work. Sodas, fruit juices, iced tea, and other beverages are dangerous and not optimal for weight loss. 

Just say no to chemical and calorie-laden drinks and other bad choices, and replace them with something you can make at home and control your ingredients and portions.

6. Your Sleep Cycle is Off

If you want to lose weight, you have to get enough sleep — but not too much. There’s a sweet spot between healthy and unhealthy sleep times, usually around 7-8 hours for adults. If you’re not getting restful sleep, it will mess with your body’s ability to burn calories and fat and make you more likely to be obese.

7. You Need More Water

If you’re looking for a magic solution to weight loss, look no further than good ole H2O. Staying hydrated boosts your metabolism, making it easier to lose weight. Swap out your favorite beverages with water, and drink a glass before eating to increase that feeling of fullness. If you don’t like plain water, flavor it with an all-natural sweetener, like lemon or lime.

Keep Up the Good Work

Whether your weight loss concerns are one of these 7 possibilities or something else, the key is to remember that you’re doing good work. Eating well and working out is never a bad thing. There’s something going on in your body or diet that may need to be addressed to help you lose weight, and a dietician could be just what the doctor ordered to help you get your concerns under control.