The most common reasons for not losing weight are eating poorly, sleeping too little, lack of consistency with habits, not moving and insufficient hydration. On top of this come physiological factors such as the metabolic plateau or possible hormonal causes (thyroid, insulin resistance). If you have a lot of weight to lose, the advisable approach is an in-depth assessment with specialists, not severe diets on your own.
From our clinic's Nutrition and Health Unit, we want to give you some good advice if you are thinking of losing weight. If you only need to lose a few kilos, these tips will help you. But if you need to lose a lot, the best option is an in-depth assessment to start a change with effective, lasting results: put yourself in the hands of our dietetics and nutrition team in Girona and start your change now.
The most common reasons why we don't lose weight
1. Comer mal
Don’t leave the table hungry and avoid diets that leave you “fed up” because they are heavy and boring. You can be slim while eating everything, in balance. And don’t skip any meal: poorly planned fasting usually causes more anxiety and binge eating afterwards.
2. Dormir mal
Sleeping well is key. Lack of sleep disrupts the hormones that regulate appetite (leptin and ghrelin) and can become a real obstacle to losing weight. Looking after your rest is looking after your weight.
3. Lack of consistency with habits
A severe diet, the temptation to skip meals or going hungry are major mistakes. What works is sustainable regularity, not occasional extreme restriction.
4. No moverse
Set yourself some exercise to burn calories. Don't base all your weight loss on diet alone: movement counts, and it also helps maintain the result.
5. Insufficient hydration
Remember how important it is to drink fluids: it helps eliminate toxins and reduce fluid retention, a factor we often mistake for «not losing weight».
When the problem is not (only) willpower
If you do things right and still hit a plateau, physiological factors come into play that are worth knowing about:
- The plateau: when you lose weight, the body reduces its energy expenditure to conserve reserves, and appetite tends to increase. It is normal for the pace to slow down and the plan needs readjusting.
- Excessive calorie restriction: eating too little lowers leptin and slows fat burning. Sometimes «eating more» (and better) unlocks the scale.
- Lack of adherence without realising it: snacking between meals, free meals more often than we remember, or less activity. Recording what you eat helps to detect it.
- Hormonal or metabolic causes: hypothyroidism, polycystic ovary syndrome (PCOS) or insulin resistance can make weight loss difficult. They require medical assessment.
- Chronic stress: it keeps cortisol levels high and promotes fat storage and snacking.
How to overcome the plateau
With professional support, the usual strategy involves: controlling portions, increasing protein, varying foods, reviewing sleep and stress and, if appropriate, ruling out medical causes with a blood test. The advantage of doing it with specialists is avoiding the anxiety of extreme diets and adjusting the plan to your real metabolism.
When is it advisable to see a specialist?
There is no need to wait until you “can’t take any more”. It is a good time to ask for professional help if:
- You need to lose a lot of weight and want to do it safely and lastingly.
- You have been stuck for weeks despite taking care of yourself.
- You suspect a possible hormonal or metabolic cause.
- Dieting on your own causes anxiety or a rebound effect.
Our nutrition team in Girona will assess your case and design a tailor-made plan. How to choose the right treatment →
Resolve your case with the medical team
Initial no-obligation medical and nutritional assessment in Girona.
Related video
Medics Method for the treatment of obesity Watch on our YouTube channel
Frequently asked questions
Why am I not losing weight if I hardly eat?
What is a weight-loss plateau?
Could it be a hormonal problem?
How much does sleep influence weight?
Is a very strict diet better for speeding things up?
When should I ask for professional help?
Treatments and related units
Explore the treatments for Overweight and Obesity Unit and other areas of the clinic. Filter by area:
Gastric balloon 12 months
Adjustable balloon for progressive weight loss with monitoring.
Bariatric surgery
Sleeve gastrectomy, bypass and other techniques for indicated cases.
Related articles
We serve patients from all over the province of Girona
Our clinic is located in the centre of Girona (Plaça Poeta Marquina, 3) and we regularly see patients from the city and the entire surrounding area and the Costa Brava. If you are coming from further afield, we coordinate appointments to group assessments and tests on the same day.
Plaça Poeta Marquina, 3, 17002 Girona · easy access from the AP-7 and N-II · How to get there and opening times