How to Proceed When You Cannot Shed Weight
Felix Weber
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Diets Premium Medical Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE Weight Loss | min read 6 min |
| Diets Premium Medical Expert Felix Weber | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
Countless individuals perpetually complain about their inability to shed weight, despite adhering to a proper diet and consistent exercise regimen. There are numerous potential explanations for this dilemma, some of which may be quite severe, while others might originate from incorrectly implemented weight loss methods or inadequate forms of physical activity.
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Physical exertion is not suitable
In order to decrease body weight and alter its appearance, it is not sufficient to just engage in regular strength training. Exercising in a gym constitutes anaerobic exercise, or exercise without oxygen. This signifies that during such exertion, the body derives energy from ATP and other sources. To make the body utilize fat tissue as an energy source, it is also essential to incorporate oxygen-based aerobic exercise. To eliminate excess weight, one should perform cardio exercises approximately 3 times a week. Each workout should last around 45 minutes, and its intensity must be at least average. Naturally, during weight reduction, anaerobic exercises should not be entirely replaced by aerobic exercises. It is advantageous to alternate exercises, i.e., performing both cardio exercises and strength training throughout the week. Strength training safeguards us against excessive muscle loss, which unfortunately is a common phenomenon during weight reduction, leading to a deceleration of metabolism.
Deficiency of nightly rest
In today's fast-paced world, our schedules often leave no room for adequate sleep. Especially when trying to lose weight, nightly rest is of paramount importance, as the duration of sleep has a significant impact on the hormone levels regulating appetite and metabolism. Let us not forget that sleep should not be shorter than seven hours and longer than nine hours, as both too short and too long sleep are unfavorable for us.
Exorbitant stress
Stress and weight are frequently interconnected. Stress results in excessive secretion of cortisol, which in turn leads to increased appetite and accumulation of adipose tissue. This in turn promotes the development of diabetes and cardiovascular diseases, also supports high cholesterol and many other ailments. Therefore, considering the long-term effects of stress and its impact on weight loss, it is important to address this issue. One can relax, meditate, enjoy massages, and undertake other activities that contribute to relaxation and improve well-being.
Excessive consumption of food
It is important to remember that weight loss is always associated with controlling what we eat. If the goal is weight loss, it is worth carefully monitoring everything one eats. One should take this matter seriously and consider introducing a so-called food diary, in which one must carefully record all the foods consumed for a week. Then one can calculate how many calories have been provided to the body in that time and compare it to one's calorie requirement or consult a specialist with this diary. The results may be surprising, as it seems that one does not eat much and a snack in the form of chips is not dangerous, but in reality, the situation is different. It is important to remember that the food pyramid, which always accompanies the choice of foods we eat, shows which nutrients in our diet should be the main and which should be the secondary. Both during weight loss and maintaining the results, one should pay attention to the regularity and number of meals. One should consume 4 to 6 meals a day every 3-4 hours. Such a meal plan allows for a constant influx of glucose into the body, which provides energy and protects against uncontrolled eating.
Expecting quick outcomes
Experts recommend shedding between 500 grams and 1 kilogram monthly during weight loss. However, many individuals find this insufficient and start searching for alternative methods that yield contrary results. Primarily, it's crucial to allow your body to respond to the new situation. In reality, the first substantial effects can be observed after several weeks, or even months. This process depends on numerous factors. Moreover, there is no point in panicking if no results are visible after two weeks. Remember, every organism functions differently and may react differently to imposed dietary and training restrictions. Most importantly, focus on the goals you have set.
Fundamental medical matters
There are instances where certain ailments and medications may contribute to the accumulation of excess weight. It is worth paying attention to this if, despite adhering to a suitable diet and regular physical exertion, the weight remains unchanged. A potential cause could be a thyroid condition. Often, this leads to a slowdown in metabolic processes, which can result in excessive weight gain. The increase in fat tissue may also be an undesired side effect of consuming certain medications. In such cases, it is best to consult a doctor to check whether one does not suffer from an ailment that influences body weight, and if one is taking medications long-term, it is worth investigating whether they are not the reason for the lack of changes.
A state of inactivity emerged
Essentially, every person who has ever tried to reduce their weight has at some point encountered a state of inactivity. In such a situation, despite all efforts, the weight remains the same or even increases. There are several reasons for this: - monotonous workouts that do not provide satisfactory results. It is worth introducing variety into workouts and changing the training schedule. One can also apply progression and introduce new exercises to surprise the body. - too low calorie balance. Yes, to lose weight, one must introduce a negative calorie balance, but that does not mean one should drastically reduce calories. First, one should establish their own calorie intake and then gradually reduce it.
Excessive physical training
It is evident that in order to shed weight, one must eat right and engage in intense and regular exercise. However, many individuals misinterpret this and believe that the more they exercise, the faster they will lose pounds. This line of thinking is, however, incorrect. When we exercise, our muscles become fatigued due to the degradation of muscle protein. The greater the load, the faster the breakdown process, which is one of the reasons why we lack strength at the end of the workout. The speed of muscle degradation depends on the degree of training and the intensity of exercise. The more trained the individual, the slower the breakdown process. Post-exercise, muscles require time and the right conditions to replenish protein and energy stores and fully regenerate. If we do not permit complete regeneration and commence another workout session, the muscles begin to degrade as the body draws energy from muscle protein instead of fat. Regrettably, the smaller the muscle mass, the slower the metabolism as the body does not have to expend energy in maintaining surplus muscle tissue. Therefore, regeneration is of utmost importance and a crucial step in achieving a well-trained and muscular physique.
Felix Weber
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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