Why Am I Not Losing Weight Despite Dieting? The Reasons!
Alicja Kowalska
2026-03-18
4 min. read
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Almost everyone has anxiously searched the internet at least once for the most effective weight loss plan, yet after a month of adhering to it, the same scale showed the same number of kilograms, or even more! Many people claim they follow a diet, but still do not lose weight... Where are our mistakes?
Nuts and other edible fungi
There is a view that if something is healthy, it does not lead to weight gain. However, nuts, despite providing valuable unsaturated fatty acids and vitamins, are highly caloric - they contain from 579 kcal (almonds) to 659 kcal (Brazilian nuts) in 100 grams. Therefore, a handful of Italian nuts will provide 200 kcal! If the daily requirement is exactly that, body weight will not increase.
Fruits and vegetables
Individuals who independently adhere to a diet often determine their portion size, which may be insufficient and lead to feelings of hunger. In such cases, some people choose an apple, strawberries, or a few mandarins, as they are healthy products rich in vitamins and antioxidants. However, it is essential to note that, despite the abundance of nutrients, fruit still provides a certain amount of energy, which contributes to the overall daily calorie intake of consumed meals. For instance, one kilogram of strawberries is 330 kcal, four mandarins are 117 kcal, and a medium-sized apple contains around 100 kcal. Of course, if you maintain moderation, you may only decrease your energy deficit, but do not be surprised if body weight changes only slightly within a week.
Beverages and juices
Beverages are often not regarded as part of a meal and are therefore not included in the daily list of consumed products. This is a trap because juices do not contain pulp or flesh, in which phytochemicals and dietary fibers are predominantly found. Therefore, they are less filling and have a lower glycemic index than the fruit from which they are prepared. It is easy to drink large quantities of juice, especially if consumed multiple times a day. 1 liter of freshly squeezed orange juice has almost 400 kcal. With such a significant increase in daily energy balance, body weight may not decrease.
Eyeballing estimation
Many individuals often do not wish to use a kitchen scale for precise measurement of each ingredient, believing that the difference will be inconsequential. However, in the case of high-fat products such as butter (both traditional and nut-based), nuts and seeds, oils, olives, avocados, dried fruits, fatty meats (e.g., salmon, pork), or fatty cheeses (ricotta, mozzarella, camembert, gouda, gorgonzola), each gram plays a significant role. If, during one meal comprising olive, cranberry, and camembert, just 10 grams more of each component is measured, an additional 150 calories will be provided than what was projected in the diet plan.
Quick ingestion of meals
When ingesting a meal, we should focus solely on it. Consuming food while watching a movie or standing up can result in not feeling satiated. It is advisable to dedicate 10 minutes to peacefully ingesting the meal. This will help to avoid taking in extra kilocalories.
Satisfying the hunger of the household members
The child didn't consume the whole meal, hence, in order to avoid unnecessary food waste, the caregiver often eats the leftovers. They don't consider this in their daily energy intake, because how do you calculate half a slice of bread with spread or a few spoonfuls of soup? Perhaps the portions are too generous for the child, so next time you should slightly decrease them. If the child doesn't finish the meal again, it's worth postponing it to eat later when they're hungry. This will prevent an excess of calories in the caregiver's diet.
Exclusion of potatoes and baked goods from the diet
It is often stated that during a reduction diet, one should exclude potatoes and baked goods. However, potatoes have fewer calories (in 100 grams) than cassava or rice! Their poor reputation is likely due to the fact that they are often consumed with fatty sauces or meats. If someone removes bread from the menu and does not replace it with anything else, they simply consume fewer calories than before. Therefore, such a measure can be effective. However, if instead of baked goods, we consume something less filling, which causes a significant increase in the risk of snacking, then the diet may not produce the desired results. Remember that everything can be included in the diet, as long as it is accounted for in the energy balance! You can eat nuts, fruits, potatoes, drink juices, but you need to include them in your daily energy intake. If you can't do this, seek the help of professional dietitians who will recognize mistakes that you may not notice.
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