Why Can’t I Lose Weight? A Personal Trainer’s Guide
Losing weight can be frustrating, especially when you're doing everything "right" but not seeing results. Many people experience weight loss plateaus or even gain weight despite efforts in diet and exercise. The truth is, small mistakes add up, and certain habits may be holding you back without you realizing it.
As a personal trainer, I’ve helped many clients overcome stubborn weight loss struggles. In this guide, I’ll explain the most common reasons people can’t lose weight and, more importantly, how to fix them.
Why Weight Loss Isn’t Always a Straight Path
Weight loss is not linear. Some weeks, you may see the scale drop. Other weeks, your weight might stay the same or even increase. This is normal.
However, if you’ve been stuck for weeks or months without progress, something needs to change. The key is identifying what’s stopping you and making the right adjustments.
The Most Common Reasons You’re Not Losing Weight
Many people focus only on exercise and diet, but weight loss depends on multiple factors, including metabolism, hormones, and lifestyle habits. Let’s break down the most common obstacles.
You’re Eating More Than You Think
Many people believe they’re in a caloric deficit (eating fewer calories than they burn), but small, unnoticed mistakes add up.
🔹 Portion sizes – Even healthy foods can cause weight gain if portions are too large.
🔹 Hidden calories – Sauces, dressings, and snacks add extra calories without realizing it.
🔹 Mindless eating – Eating while distracted (watching TV, scrolling on your phone) leads to overconsumption.
Solution:
Track your food intake with an app to get accurate calorie data.
Measure portions, especially for calorie-dense foods like nuts, oils, and dairy.
Eat mindfully—focus on your meal and listen to your hunger signals.
You’re Not Eating Enough Protein
Protein is essential for muscle preservation, metabolism, and appetite control. A low-protein diet can make it harder to lose fat.
🔹 Protein keeps you full longer, reducing cravings.
🔹 Boosts metabolism by increasing calorie burn through digestion.
🔹 Prevents muscle loss while dieting, keeping your metabolism high.
Solution:
Aim for 0.8–1g of protein per pound of body weight daily.
Good sources: chicken, fish, eggs, tofu, Greek yogurt, and lean beef.
Include protein in every meal to support fat loss.
You’re Doing Too Much Cardio and Not Enough Strength Training
Many people rely on hours of cardio to lose weight, but this can slow metabolism if not balanced with strength training.
🔹 Excess cardio can lead to muscle loss, reducing overall calorie burn.
🔹 Strength training builds muscle, which increases metabolism and burns more fat long-term.
Solution:
Prioritize strength training 3–4 times per week.
Use compound movements (squats, deadlifts, push-ups) for maximum fat burn.
Include some cardio (20–30 minutes of walking or intervals) but don’t overdo it.
You’re Inconsistent With Your Habits
If you’re strict on weekdays but overeat or skip workouts on weekends, it cancels out your progress.
🔹 Binge eating after restriction – If you eat too little during the week, you may overeat on weekends.
🔹 Skipping workouts – Consistency is key, and missing workouts slows progress.
Solution:
Stick to a balanced routine every day, not just Monday to Friday.
Allow flexibility—you don’t need to be perfect, just consistent.
Avoid overly restrictive diets that lead to binges.
You’re Not Sleeping Enough
Lack of sleep affects hormones that control hunger and metabolism.
🔹 Increases cravings – Low sleep raises ghrelin (hunger hormone), making you eat more.
🔹 Slows metabolism – Poor sleep reduces energy expenditure and fat burning.
🔹 Increases stress hormones (cortisol) – High cortisol levels can lead to fat storage, especially around the abdomen.
Solution:
Get 7–9 hours of quality sleep per night.
Avoid screens and caffeine before bed.
Keep a consistent sleep schedule, even on weekends.
You’re Stressed, and It’s Affecting Your Metabolism
Chronic stress raises cortisol levels, which promotes fat storage, especially in the belly area. Stress also leads to emotional eating and cravings for sugar and fat.
Solution:
Manage stress with meditation, breathing exercises, or light activity like walking.
Avoid eating when stressed—find alternative coping mechanisms.
Ensure you’re not overtraining, as excessive exercise can also increase cortisol.
Medical & Metabolic Reasons for Weight Loss Struggles
If you’re doing everything right and still not losing weight, there could be underlying medical issues.
Hormonal Imbalances
Hypothyroidism – A slow thyroid reduces metabolism.
PCOS (Polycystic Ovary Syndrome) – Can cause insulin resistance and fat storage.
Low testosterone – Affects muscle mass and metabolism in men.
Medications That Cause Weight Gain
Certain medications, including antidepressants, birth control, and steroids, may slow weight loss.
Solution:
If you suspect a medical issue, consult a doctor.
Get blood tests to check thyroid function, insulin levels, and hormones.
How to Break Through a Weight Loss Plateau
If you’ve stopped losing weight, follow these steps to restart fat loss:
✔ Track calories accurately – Hidden calories may be the problem.
✔ Increase protein and fiber intake – Helps control hunger and metabolism.
✔ Prioritize strength training – More muscle = higher metabolism.
✔ Reduce stress and improve sleep – Lowers cortisol and prevents overeating.
✔ Be patient and adjust as needed – Progress takes time, and small changes lead to long-term results.
The Key to Long-Term Success: Consistency and Patience
Weight loss is not about perfection—it’s about sticking to the right habits over time. Small changes compound into big results.
Trust the process and focus on daily habits, not quick fixes.
Avoid extreme diets and find a routine you can maintain long-term.
If progress slows, analyze and adjust your plan, but don’t quit.
Train With Me in Zurich – Book a Free Session
If you’re struggling with weight loss and want a structured, effective plan, I can help. As a personal trainer in Zurich, I focus on:
Personalized training programs for fat loss and muscle building.
Nutrition coaching to optimize your eating habits.
Accountability and support to keep you consistent.
If you’re in Zurich and want to train with me, book a free session today. Let’s build a plan that works for you.
