I Eat Healthy: Why Can’t I Lose Weight?

Losing weight isn’t always as simple as it seems. If it’s been weeks, months, or even years of healthy eating, and your weight hasn’t changed, there are some explanations.

With so much misinformation about eating, metabolism, and weight loss, independent weight loss isn’t always an effective approach. Instead, experienced primary care physician Kelly DiStefano, MD, can help you reach your weight loss goals with personalized exercise programs, meal plans, and nutrition counseling at Montclair Concierge Medicine in Verona, New Jersey. 

Even with a healthy diet, weight loss can still be challenging. Here are some surprising reasons why you might not see a change in your weight despite your healthy eating.

Exercise is important 

Getting regular exercise is an important commitment for weight management and maintaining your overall health. When you’re physically active, you burn more calories to offset the amount you eat. In tandem, healthy eating and regular exercise can help you lose weight and keep it off. 

The United States Department of Health and Human Services recommends a combination of at least 150 minutes of moderate aerobic activity (like biking or jogging) per week and strength training at least twice a week. 

Although aerobic exercise has immense benefits for your weight, sleep, and overall health, too much cardio activity and not enough calories can slow your metabolism and prevent weight loss. 

The impact of stress and sleep

Stress and sleep matter when it comes to weight loss. Poor sleep is a major risk factor for obesity. However, too much sleep can inhibit weight loss. As an adult, aim for 7-8 hours of quality sleep every night. 

Everyone experiences some stress, but too much can lead to excess cortisol in your system. Cortisol is a stress hormone that’s also involved in giving your muscles energy to move. Stress, especially coupled with a lack of sleep, can cause you to gain fat and struggle with weight loss. 

Account for sugary beverages

It’s easy to forget just how much sugar is in some of your favorite drinks, including juice, flavored coffee, and the occasional after-work cocktail. 

Liquid calories can strongly impact your weight and prevent weight loss even if you eat healthy otherwise. These beverages account for more calories than you might think. Depending on how much you drink, they could even make up the majority of your caloric intake.

Instead of sipping on soda, juice, or flavored coffee throughout the day, drink lots of water. Staying hydrated offers plenty of healthy benefits, including weight management and regulating body temperature. 

You might not eat as healthy as you think

Even if you have some nutrition knowledge, you might make some mistakes in your eating habits and food choices that are counterproductive to weight loss. A low-calorie diet doesn’t always mean a healthy diet, nor does a diet full of fruits and veggies. 

Here are some examples of common dietary mishaps that might prevent or slow down weight loss: 

• Not eating enough protein
• Eating lots of highly processed foods
• Eating too many carbohydrates
• Eating too many calories 
• Not keeping track of what you eat and how much
• Occasional binge eating

Consider any health conditions affecting you while planning your diet. Dr. DiStefano can help you take your health history into account while creating your individualized weight loss program at Montclair Concierge Medicine. 

Get expert help

Montclair Concierge Medicine is here to assist you with your weight loss efforts. Call our office to schedule an appointment today.