Expert fitness coach reveals 3 reasons you're not losing weight despite efforts

You’re making healthy food choices, committed to your workouts, and consistently giving your best effort – yet the number on the scale stays the same.

It’s one of the most discouraging moments in a weight loss quest, leaving you questioning your approach.

The reality is, progress requires more than just effort; it involves pinpointing where things might be going amiss.

Understanding the underlying causes of halted weight loss can play a crucial role in achieving results that truly mirror your hard work.

Raj Ganpath, a renowned Chennai-based fitness coach with 18 years of expertise, and the founder of the Slow Burn Method, as well as co-founder and head coach at Quad Fitness, and author of Simple, Not Easy, has shared three pivotal reasons why weight loss may come to a standstill – even when you feel dedicated.

In an Instagram video posted on April 10, the fitness expert emphasizes, “If you're making an effort, but still not shedding pounds, it's likely due to one of these three factors.”

One reason you might not see weight loss – despite your efforts – is the struggle to maintain a consistent calorie deficit.

Although you may plan a calorie deficit diet, failing to maintain it daily prevents achieving a meaningful cumulative deficit over time. Raj explains that while on certain days you eat less and remain active, on other days you might unexpectedly eat more, resulting in a calorie surplus.

Over time, these variations balance each other out, making it tough to notice real changes on the scale.

The coach states, “Firstly, you might be in a calorie deficit, but not a cumulative one. This means on some days, you’re surely consuming less and moving more, and those days are clear in your memory. However, on other days, you’re in a calorie surplus, consuming more than required and moving less. Consequently, the deficit and surplus even out, resulting in a balanced calorie intake, causing your body weight to remain unchanged.”

Basal Metabolic Rate (BMR) is the minimum calorie intake necessary for your body to perform vital, life-supporting functions like breathing, circulation, and cellular repair while at complete rest.

Raj points out that a low BMR can arise from excessively restrictive eating, which decelerates your body's metabolism.

Things like poor sleep, neglecting strength training, and lifestyle or hormonal issues – for instance, conditions like PCOS, perimenopause, or thyroid imbalances – can also lower the metabolic rate, making weight loss harder to attain.

He elaborates, “Secondly, your basal metabolic rate, or BMR, might be too low. This could result from consuming far too little by denying yourself necessary calories, not getting enough sleep, or missing regular exercise, particularly strength training; or experiencing conditions such as perimenopause, thyroid problems, or PCOS. To address this, direct efforts to enhance your BMR, facilitating the calorie deficit needed to shed weight.”

Many think that simply eating nutritious and wholesome meals is sufficient for weight loss. However, Raj stresses that while healthy foods are beneficial for general wellness, they don’t automatically result in fat loss. Weight loss still requires attention to portion sizes and consistently creating a calorie deficit – as even healthy foods, when overeaten, can block progress.

He elucidates, “Thirdly, you’re eating healthily, but not reducing your intake enough. Many of us believe eating healthy food alone leads to weight loss, but realistically, we also need to eat less to generate that necessary calorie deficit. It’s always about attaining that optimal deficit, neither too great nor too slight. Focus on consuming the right foods in the correct quantities, and you’ll likely start losing weight.”