Why am i not losing weight? An expert tells us what could be the reason

The problem with most diets

To avoid falling into the diet traps, we explain what works in the long term, how your diet is not doomed to fail and how you can maintain your weight afterwards. Short-term weight loss is not a problem for most. However, around 90-95% cannot maintain their desired weight.

If you gain weight after a diet, then a disturbed or suboptimal relationship with food, which developed during the weight loss, can be the reason. It is therefore important not only to have a sensible and balanced diet, but also to include the psychological components so that a change in mindset and habits takes place.

How does losing weight actually work?

In fact, to lose weight, you need to burn more calories than you take in. This condition is also called a calorie deficit. So you need to know how high your energy requirements and energy consumption are. However, a calorie deficit must be maintained over a significant period of time, i.e. several months, until the target weight is reached.

Unfortunately, it sounds easier than it is. Evolution has ensured that when you are in a calorie deficit, your satiety hormone, leptin, decreases. As a result, you feel more hungry, your metabolism slows down and you unconsciously move less.

Here you can easily determine your personal energy requirements and energy consumption:

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The opposite scenario does not have such a sophisticated mechanism. If there is an excess of calories, the hunger hormone (ghrelin) will be released slightly less and there may be minimal unconscious activity. However, this mechanism is not as strong as in a calorie deficit.

In summary, this means that our bodies are more resistant to losing weight than to gaining weight.

So how does losing weight actually work? Vanessa Klein summed it up for you in one sentence: “Maintain a calorie deficit over a longer period of time by either eating fewer calories and/or using more calories through increased activity.”

Vanessa Klein personal trainer

This is Vanessa Klein: She is an all-round talent. As a nutrition coach, personal trainer, business psychologist and prospective therapist for clinical psycho-neuroimmunology, she provides her followers with exciting topics related to health, nutrition and fitness in her blog and on Instagram. Her focus is primarily on living a healthy life and feeling good without having to constantly give up.

You can find out more about her and her contributions here:

Blog: https://www.vanessaklein-coaching.com/

Instagram: https://www.instagram.com/vanessaklein.coaching

theory and practice

In theory, it doesn’t sound all that difficult. In practice it is a little more complicated. What foods and how much should I eat? Which sport would be effective? And which diet is actually the right one? You are faced with a mountain of options and potential diets to choose from. It is important that you keep reminding yourself that the calorie deficit of your diet is crucial.

Remember the following: The reason why diets work, is always the calorie deficit. Which food selection caused this deficit is completely irrelevant at first. There are no negative calorie foods (fat burning properties) or foods that will speed up your fat loss.

Another important factor is that your diet lasts for a longer period of time. It often fails due to an extreme change in food selection, a lack of social suitability and strict nutritional plans because it is too strenuous and cannot be implemented.

In addition to the calorie deficit, the feasibility and integration of nutrition into everyday life and social life is important. So what mistakes should you avoid in your diet?

That’s why your diets may have failed

Can a diet even be successful? The answer is yes, it can. Although you are subject to your hormones and metabolism, it is still possible to lose weight successfully. With clever adjustments and wise food choices, you can make your diet as comfortable as possible.

A diet that is tailored to your needs and cravings is flexible dieting.

4 diet traps you should absolutely avoid

1. Too high expectations

When it comes to dieting, it’s easy to fall into black and white thinking, or an all-or-nothing attitude. The smallest slip, however, ensures that you label yourself as a “failure”. Therefore, try to keep in mind that it is not about establishing a perfect diet or executing a training plan 100%.

For example, an 80/20 principle is advisable. 80% of the time you stick to your specifications and your planning and the remaining 20% ​​you are flexible in your food choices. This way you not only last longer, but also give yourself and your body important breaks.

2. Short term interpretation

When you lose weight, you want to see quick and efficient results. However, short-term dieting will make the diet more uncomfortable because you have to give up more food. The result is listlessness and binge eating after the diet ends.

The hormone leptin, which signals that you are full, has fallen sharply during the rapid weight loss, so that you experience extreme cravings and uncontrolled eating behavior.

The good news is that there is a simple solution to this problem. Always plan your diet for the long term.
A slow weight loss of about 0.3 – 0.8 grams (on average) per week is not only healthier, but also more sustainable.

With your planned long-term diet, you will also establish firmer habits of changing your diet, which will help you to maintain your weight afterwards without feeling like you are giving up.

Nutritious food


In general, sustainable dietary and behavioral changes should be manifested that can be implemented throughout life and help you maintain your (healthy) weight.

Food choices after your diet should be the same as during the diet. But make sure that you then need a higher amount to maintain your weight and not lose weight any further.

3. Can’t stand your hunger

During your diet, sooner or later there will come a point when you feel hungry. Due to the lower calorie intake, this is completely normal. There is no panacea for this, but with a few tips and tricks you can get your hunger under control.

First of all, it is important that you do not forbid yourself anything per se. It is a well-known fact that we always want what we “are not allowed” or cannot have. The feeling of hunger is not because your willpower is too weak, but because our body has a protective mechanism that wants to protect against losing weight.

Here you can get regular reefed phases or diet breaks make use of and a generally flexible choice of food, taking into account the total amount of calories. You can find out more about the Reefed phases and the diet breaks here.

4. Don’t resort to mass diet plans

Getting ready for a diet takes time. One quickly resorts to nutrition plans from the Internet or from magazines in order to save this time.

But beware. Just like ourselves, our daily routine, nutritional history and nutritional needs are individual. In order to be successful in the long term, you should deal intensively with the topic of nutrition, calorie count and your own calorie consumption. By trying out different meals, recipes, foods and diets, you can evaluate what fits into your everyday life and what you can implement most easily.

The post was created in cooperation with Vanessa Klein. If you want to learn more about dieting and the topic of losing weight, check out her blog.

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