Why Can’t I Lose Weight with Diet and Exercise?

By on January 12, 2014

How to lose weight fast written in search barWhen people decide to begin their weight loss journey, they take the general diet and exercise approach. However, without conducting research from valid sources, people don’t really know how or what’s the most successful method of weight loss and exercise.

It is a common misconception that weight loss has a one-size-fits-all approach. Well, here’s the truth: IT DOES NOT! What works for others may not work for you and vice versa.

In addition, a lot of people believe that they are eating right and exercising, but come to find out that they aren’t doing enough or doing what’s best for them.

Without proper education about any topic, how can you expect to achieve maximum results? If you’re going to put in a lot of time and effort towards your weight loss, you have to desire to get the most out of it all.

There is a wealth of information to obtain and readily available via the internet, books, seminars, etc. If you utilize the reputable resources that are out there, you can use it to guide your eating and workout regimens.

Throughout any health and fitness journey, people question their methods and can become overwhelming frustrated with the process. There are times where you may find yourself questioning what you’re doing wrong and why you’re not losing the weight.

Here are some of the reasons that you may not being losing weight with diet and exercise:

You aren’t truly eating healthy and exercising. The harsh truth is that people can’t expect to lose weight if they are only eating one healthy meal a day and exercising only ten minutes once or twice a week. The amount of exercise and healthy meals will vary on the person, but the outcome is still the same: you can’t expect the results if you don’t put in the work.

You are eating too many “health foods”. Simply because food is labeled “fat free”, “sugar free”, etc. doesn’t mean that it’s healthy. You have to remember that if something is free is one area, it’s compensated for in another one. Thus, what you think is “healthy” is doing more damage to your diet than benefitting it.

You are eating the right food, but at the wrong times. Stay away from fruits (high in sugar) after lunch (or after 3pm) as well as foods that are high in carbohydrates at night.

Genetics. Genetics do play a significant role, but it’s not the be-all-end-all of your weight loss goals. If you don’t have genetics on your side, you just have to work harder to achieve your health and fitness goals.

You are eating too much. You cannot underestimate the important of portion sizes and control. Even if it’s healthy, you are still consuming calories, fat, carbs, sugars, sodium, etc. and it all adds up. Weigh your food to avoid this diet disaster.

You don’t eat enough. A diet doesn’t mean you have to starve yourself… ever. Eat 3-6 meals a day (depending on your preference, schedule, what works best for you, etc.). Eat to nourish and fuel your body.

Your exercise routine isn’t challenging enough. When you exercise, no matter what you do, it should be a struggle (no pain though!). If you’re doing cardio, you should be out of breath or have to push yourself to complete another minute. If you’re lifting weights, your last rep should require great effort to complete.

You set yourself up for failure. You deprive yourself of certain foods, you binge and then, you try to starve yourself to compensate the next day. You don’t see results immediately, so you get frustrated and push your diet along with your workout off until tomorrow or next week.

You’re dependent on diet or exercise alone. Diet and exercise are the 1-2 punch for optimal weight loss; you cannot have one without the other. Don’t excuse yourself to always indulge freely simply because you worked out that day or try to justify not working out because you ate incredibly healthy all day.

You have a medical issue. You are eating healthfully and your workouts are grueling, but you’re still not losing weight. You need to see a doctor to check out if you are suffering from anything that may be the real reason you aren’t losing weight (thyroid issues, diabetes, etc.).

Weight loss is a battle… with food, the scale, the gym and most of all, within you. You cannot get discouraged when you don’t instantly see results. You have to remember that achieving your health and fitness goals is a journey; you will hit bumps in the road, possibly travel the wrong path for a little while, but you will reach your desired destination with time, work and dedication.

I encourage you to leave me your thoughts and comments, especially if you are experiencing difficulty with your diet, exercise or own weight loss journey. I’d love to hear your story, thoughts and comments!

About Jenny Allan

Jenny is a weight loss and nutrition expert with a passion for helping people achieve their weight loss goals no matter what their body type.


  1. Sabrina Vela

    January 13, 2014 at 4:14 am

    Well I’ve been battling with it for the past 6 or 7 years. I think that I may have, A hormone in balance because I’ve been losing a lot of hair is well. I tried exercising I tried eating fruits vegetables low-carb. And nothing is working for me.

    • Jenny Allan

      January 20, 2014 at 4:06 am

      Hi Sabrina!

      I would suggest talking to your physician to see if you may have an issue with your thyroid. I know a lot of people suffer from hypothyroidism and it can get in the way of weight loss even with the most well balanced efforts.

      If you do this, I’d LOVE to hear about the results. I think it would help the other readers too.

      Thanks so much for reading the post and commenting! I wish you the best of luck 🙂

  2. Kim

    January 13, 2014 at 4:34 am

    Thank you Jenny! I need your blogs so much and thank you for caring about all of us! I’m starting at the YMCA on Thursday, but tomorrow I’m going to start walking my dog around my block. Eating more veggies too. Oranges in the morning and veggies in the afternoon! What is a good snack after 8:00 pm and before you go to bed? Can you give me a couple of ideas. I ate 1 little piece of chocolate. I’m satiated. Should I be doing that and not depriving myself? Kim

    • Jenny Allan

      January 20, 2014 at 4:11 am

      Hey Kim,

      You know what? I also allow myself to have one small piece of chocolate a day, usually after dinner. I find that it satisfies my sweet tooth and keeps me from having intense cravings.

      As far as what to eat after 8, I would recommend something with a for of lean protein and fiber to keep digestion slowed down. Maybe some broccoli and hummus, or organic cottage cheese and berries.

      I think the dog walking is great! Good exercise for both you and the dog – as well as ‘you’ time.

      I’m so happy you like the blog. I love helping people and your comment made me smile 🙂
      Please keep in touch and let me know if the suggestions worked for you!

  3. marjorie

    January 13, 2014 at 12:06 pm

    I exercise 2-3x week at classes, walk 2-3 about 1 mile the other days. I’m eating healthy during the day but after 7 I feel so hungry, what else can I do. I’m stuck at a plateau.

    • Jenny Allan

      January 20, 2014 at 5:16 am

      Hey Marjorie,

      Always listen to your body…so if it’s telling you that you need food, then go ahead and eat. Just eat clean and healthy foods that are nutrient dense.

      If you’re exercising, then your body needs to replace the energy it’s using to fuel your workouts.

      I’m not sure what you’re eating throughout the day, but you may need to add in some fiber and additional lean protein. Also, make sure you’re eating 5-6 times per day about 2-3 hours apart to keep your blood sugar stable. If you’re getting hungry, it’s because you need more energy.

      Lastly, are you drinking enough water? Sometimes hunger is confused for thirst. There are many different recommendations out there, but I usually stick to about 8 cups per day as a general guideline to keep things simple.

      Let me know if this helps. Thanks for commenting!

  4. April

    January 13, 2014 at 1:35 pm

    Thank you for the info. It was extremely helpful.

    • Jenny Allan

      January 20, 2014 at 5:16 am

      Hey April,

      My pleasure! Thanks for letting me know 🙂

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