Reasons You Are Not Losing Fat

Despite exercising regularly, sometimes your progress on the weighing scale isn’t ready to budge at all. Several doubts then start making their way into your mind. Am I not exercising enough? Should I eat lesser? Am I not losing weight because it is hereditary? Is this my body’s tendency? You also start wondering if you have already hit the plateau. But, these might not be the reasons at all, with some of them being very baseless, indeed. Instead, the reasons you are not losing fat may be hidden in plain sight. Wondering what would be these reasons? Read on and find out why you aren’t losing fat.


When you are facing no fat loss, you need to ask yourself – ‘How well is my adherence?’. To put it simply, you need to ask yourself how much you are committed to your fat-loss goals! Do you follow quantified nutrition wholeheartedly? Do you stick to your daily workout routine? Not being 100% committed to their journey is one of the most common reasons why people stop seeing any changes. You need to check whether your targeted calorie intake is matching your actual intake. Remember, those sauces in your chicken, unmeasured vegetables, small bites from your child’s plate, and that spoonful of extra ghee on the paratha, all add to your calorie intake, slowing down your progress.

Activity Level

Do you believe you are active enough throughout the day? You should consciously make an effort to check if you are moving around after being seated for a certain period of time. Earlier, when you used to work in the office, you moved more as compared to working from home. Be it walking to the coffee machine, heading towards the cafeteria for some snack, or taking the stairs from the parking lot to your office, everything contributed towards raising your activity levels. But, ever since ‘work from home’ became the new norm, your activity might have reduced drastically.

In order to compensate for this reduced activity, you can move more while preparing your meals, walk to the kitchen to have your hourly glass of water, or do jumping jacks in between your office work. Even if you are working out regularly at home, you should aim at improving your activity level during the rest of the day. At times, it so happens that you become lethargic when you start eating less. So, you need to make a conscious effort to move around more.


Stress is a significant contributor to hindering weight loss. It might not directly impact your fat loss, but it leads to subcutaneous water retention. And this can mask the actual fat loss. If you are not getting enough sleep, if you are eating fewer calories, if your office work has increased, or you are stressed due to some personal matter, all of these will impact your recovery. This will further increase your overall stress in the body’s calorie intake and slow down your progress.

Menstrual Cycle

In the case of many women, their fat-loss progress is influenced by their menstrual cycle. Women can gain water weight during certain times of their menstrual cycle. This can happen before women get their periods, after the periods, or even when they are ovulating. This might make them feel like they have gained fat or that there is no weight loss even after doing everything properly. But, remember that it is the water weight gained during the menstrual cycle and there is no reason to stress a lot over it. Continue with what you are doing and you will be certainly be rewarded with results in the end.


These are the prime reasons due to which you might not be losing fat. Anytime during your journey, if the weighing scale decides to not budge an inch then ask yourself the above question. This will help you in taking the necessary counter steps and get yourself back on the progress track. Also, remember that the weighing scale need not necessarily be your measure of results. Check out if your old clothes are loose on you or simply check your body measurements to confirm whether there is any fat loss or not. 

About the Author : Ketki H is a wandering soul who loves travelling solo, and firmly believes in enjoying the journey rather than hurrying to the destination. Although a graduate in Mechanical Engineering, she took to writing for reaching the masses.

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