Why Am I Not Losing Weight? 5 Common Mistakes and What to Do Instead

Starting a weight-loss journey takes real commitment, so it's frustrating when the results don't come. As a dietitian, these are five of the most common mistakes I see, and how to fix them.

1. Are you reading too much into the scales?

Your weight naturally goes up and down from day to day. Fluid, what you've eaten, whether you've been to the toilet, your menstrual cycle and the time of day all change the number. If you're also doing strength training and building muscle, the scales may not move much even as you get leaner.

That doesn't mean you should avoid the scales. A meta-analysis found that adding regular self-weighing to a weight-loss program led to about 1.7 kg more weight loss, with no difference between weighing daily or weekly. Programs that also included accountability, such as reporting your weight to someone, did even better.¹

The key is to look at the trend over weeks, not the daily number. Weighing isn't helpful for everyone: if it affects your mood or you have a history of disordered eating, talk to your practitioner about other ways to track progress, such as how your clothes fit or how you feel.

2. Are you skipping strength training?

Many people focus only on cardio because it burns more energy during the session. Cardio is great for your health, but combining it with strength training helps you hold on to muscle while you lose fat. Strength training alongside enough protein leads to greater gains in muscle and strength.⁵

Australian guidelines recommend muscle-strengthening activity on at least 2 days a week, plus at least 30 minutes of moderate to vigorous activity on most days.⁶ If you're new to it, an exercise professional can help you get started safely.

3. Do you have clear goals and a way to track them?

Starting with no structure and hoping for the best rarely works. Set specific, realistic short- and long-term goals that matter to you, and word them as things to do. In a study of over 1,000 people, those with "approach" goals (such as "eat vegetables at every meal") were more successful than those with "avoid" goals (such as "stop snacking").³

Tracking helps too. A review of 39 weight-loss trials found that more digital self-monitoring of food, activity or weight was consistently linked with greater weight loss.²

4. Are your expectations realistic?

Many people expect to lose a lot of weight quickly, then feel like a failure and give up when it doesn't happen. Quick-fix diets often lead to some early weight loss followed by regain, and can harm your relationship with food.⁷

Instead, think of it as building a new lifestyle rather than reaching a number by a certain date. Small changes you can keep up, and a more positive relationship with food and exercise, are the keys to lasting results.

5. Are you eating enough protein?

When you're eating less overall, it's easy to fall short on protein. Protein helps you feel full, and it helps protect your muscle while you lose weight. A meta-analysis of 20 trials in adults over 50 found that higher-protein diets during weight loss helped people keep more lean mass and lose more fat.⁴

Include a source of protein at each meal, such as eggs, yoghurt, fish, chicken, lean meat, tofu or legumes. If you're unsure how much you need, a dietitian can give you a personal recommendation.

Frequently asked questions

Why am I not losing weight?

Common reasons include focusing on daily scale changes, skipping strength training, having no clear goals or tracking, expecting fast results and not eating enough protein.

How often should I weigh myself?

Research found no difference between daily and weekly weighing. Look at the trend over weeks, and skip the scales if they affect your mood.

Is cardio or weights better for weight loss?

A combination works best. Cardio supports overall health, while strength training helps you keep muscle as you lose fat.

How much protein do I need to lose weight?

It depends on your size, age and activity. Including protein at each meal is a good start, and a dietitian can give you a personal target.

Why does my weight go up and down every day?

Fluid, food, toilet habits, your menstrual cycle and the time of day all affect the number. That's why the weekly trend matters more than any single reading.

References

Research (PubMed)

1. Madigan CD, Daley AJ, Lewis AL, Aveyard P, Jolly K. Is self-weighing an effective tool for weight loss: a systematic literature review and meta-analysis. Int J Behav Nutr Phys Act. 2015;12:104. PubMed 26293454
2. Patel ML, Wakayama LN, Bennett GG. Self-monitoring via digital health in weight loss interventions: a systematic review among adults with overweight or obesity. Obesity (Silver Spring). 2021;29(3):478–499. PubMed 33624440
3. Oscarsson M, Carlbring P, Andersson G, Rozental A. A large-scale experiment on New Year's resolutions: approach-oriented goals are more successful than avoidance-oriented goals. PLoS One. 2020;15(12):e0234097. PubMed 33296385
4. Kim JE, O'Connor LE, Sands LP, Slebodnik MB, Campbell WW. Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis. Nutr Rev. 2016;74(3):210–224. PubMed 26883880
5. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. PubMed 28698222

Australian guidelines

6. Australian Government Department of Health, Disability and Ageing. 24-hour movement guidelines: recommendations for adults (18 to 64 years). View source
7. Dietitians Australia. Fad diets. View source

This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.