At some point, you’ve probably tried to lose a few pounds only to realize your body doesn’t seem to be budging—despite all your hard work. I’m eating healthy! No chips! I’ve walked every day this week! What gives?

Turns out, diet and exercise are just part of the story. “Weight loss depends on more than that—it’s also influenced by your starting weight, age, and gender,” says obesity expert Matthew Weiner, MD, bariatric surgeon at Tucson Bariatric.

According to Dr. Weiner, the best way to estimate how much weight you can realistically lose through diet and exercise alone is to take 10 percent of your total body weight.

For example, if you weigh 150 pounds, expect to lose around 15 pounds before your progress slows. That’s because your body naturally resists losing more—it’s hardwired to protect its fat and energy stores.

Younger adults may lose up to 20 percent through lifestyle changes alone, while postmenopausal women might see only 5 to 7 percent. And while men often lose weight faster, over time, total weight loss tends to even out—men might drop 10 percent in three months, while women might take five or six.

Once you understand the physiology, it’s time to look at your habits. Here are 20 common reasons your weight might be stuck—and what you can do about each one.

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1. You’re overestimating your muscle gain.

We’ve all told ourselves, “I’m just building muscle.” But muscle is dense—if you were truly adding enough to impact the scale, you’d notice visible changes. If you look the same, it’s probably time to tweak your diet or add more fat-burning workouts like HIIT.

2. You’re eating less—but not eating better.

You can lose about 10 percent of your body weight just by cutting calories—but to go further, you need to improve the quality of your food. Swap refined or restaurant meals for whole, minimally processed options to keep progress going.

3. You’re not tracking your intake.

Most people underestimate how much they eat. Use a food log or app to stay honest—seeing everything written down removes the self-bias we all have.

4. You’re low on plant-based protein.

Plant proteins like beans, nuts, seeds, and whole grains are filling and don’t carry the same risks as high-fat animal proteins. Dr. Weiner notes, “I’ve never seen a study linking plant protein to weight gain.”

5. You’re focused on short-term results.

Weight loss isn’t a sprint. “We look at it short-term when it’s really a long-term issue,” says Dr. Weiner. Focus on overall trends—not daily fluctuations.

6. You’re not eating whole foods.

Diets rich in fruits, veggies, whole grains, and lean protein lead to better weight outcomes. A 2019 Cell Metabolism study found people ate fewer calories and lost more weight on whole-food diets versus processed ones.

7. You’re overdoing “healthy” foods.

Even good-for-you foods have calories. The one exception? Vegetables—you can basically eat as many as you want, and you’ll still lose weight because they crowd out less nutritious choices.

8. Your workouts lack intensity.

Walking is great for your health, but not ideal for weight loss unless you’re walking 10–12 miles a day. Add cardio or strength-based workouts that raise your heart rate.

9. You’re drinking your calories.

One soda a day can halt your progress. “Liquid sugar drives weight gain more than solid sugar,” says Dr. Weiner. Calories from drinks don’t make you full, so they just add up.

10. You’re not sleeping well.

Irregular sleep disrupts your metabolism. A 2019 International Journal of Obesity study found consistent sleepers had better weight loss results. Try to stick to a steady schedule whenever possible.

11. You’re too sedentary.

Sitting all day can sabotage even the best diet. Regular movement throughout the day—standing breaks, walking meetings, or stretching—keeps your metabolism active.

12. You’re eating too often.

Newer research suggests intermittent fasting may be more effective than frequent small meals. Consult your doctor before trying it, especially if you have blood sugar issues or are pregnant.

13. You’re not drinking enough water.

Hydration truly matters. Research shows higher water intake is linked to better weight-loss outcomes.

14. You’re drinking too much alcohol.

Alcohol packs empty calories and loosens your control around food. It can also slow fat burning—so moderation is key.

15. You have a medical condition.

Hormonal, metabolic, or mobility issues (like hypothyroidism, PCOS, diabetes, or injuries) can slow your progress. Work with your doctor to manage these factors.

16. You’re getting older.

As you age, your metabolism slows. Focus on strength training to build muscle, which helps boost calorie burn even at rest.

17. You’re stressed or depressed.

Emotional distress often leads to overeating or inactivity. Find healthy ways to manage stress—like movement or therapy—and seek help if depression persists.

18. You have unresolved trauma.

A history of abuse or trauma can deeply affect your relationship with food. You’re not alone, and professional help can make recovery—and weight loss—possible.

19. Your medication causes weight gain.

Certain prescriptions, like antidepressants, steroids, or diabetes meds, can make losing weight harder. Talk to your doctor about alternatives or management strategies.

20. You’re dealing with food addiction.

If you constantly crave food, binge, or feel powerless around eating, it could be food addiction—a real and treatable disorder. Seek support from a healthcare provider.

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Bottom line:
Weight loss is complex—there’s no single culprit or quick fix. If you suspect any of these factors are holding you back, talk to your doctor, therapist, or dietitian. With the right support, you can find a healthy, sustainable path forward.

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