I've tried everything to lose weight... So why isn't it working?

21 Sept

Written By Esmé .

Maybe you’re putting your all into losing weight, but the scales just aren’t budging. So many clients come to me saying they’ve tried everything. And I know it can be incredibly frustrating.

When you’re so in it, it’s hard to tell what the problem is. Typically, it’s a combo of lots of complex things, like diet, genes, and environmental factors.. That’s why I do detective work with my new clients so we can understand what’s really going on for them.

The answer will be different depending on the individual, but I typically see the same themes. Once you understand the bigger picture, you can make practical changes and move forward in the right direction.

And it’s worth sticking with it, as losing excess weight boosts your confidence and your health, slashing your risk of heart attacks and diabetes.

Find out more about strength training – and lose fat

Why am I not losing weight? The honest answer

The reason you’re not losing weight is complicated. Daniel Lieberman, an expert in human evolution and the human diet explains: ‘To be sure, there are several prime suspects, including a surfeit of sugar, too much saturated fat, and UPF's, as well as not enough exercise and unlucky genes. But none are universal explanations.’

First, you need to pinpoint what’s going on and come up with a plan. At my first session with clients, there are lots of questions… What’s your calorie intake? Does snacking come into it? How does your lifestyle (e.g. your job, family) interact with your food?

Depending on what they say, I might probe certain areas further. Typically, it turns out to be one of the following.

Not tracking calories properly
The first step is to track. If you don't know what you're eating, it’s almost impossible to work out what needs changing. I recommend clients track their calorie intake for an average of seven days. Tracking reveals patterns you might not spot and shows you the balance of macronutrients - proteins, fats and carbs.
If you need an incentive, people who track consistently are more likely to lose weight, according to a review of studies. Once you’re armed with that data, you’re one step closer to solving the problem.
Eating too many calories
This is the number one issue I see with my clients. I review loads of food diaries, and it’s surprisingly easy to eat more than you realise. I get it, we’re all human, and we overeat sometimes. Some nutritious foods contain more calories than you might think, like olive oil, nuts, avo, and cheese, pushing your intake higher than intended.
A common myth is that you can eat whatever you want if you’re exercising a lot. Exercise is hugely important but it doesn't auto compensate for eating more calories than your body needs.
Your body has adapted
It’s common for clients to lose weight when they first increase activity then find their progress stalls. They hit a plateau. That’s because the same routine may no longer create the same challenge or energy demand.
If this sounds like you, try progressing your strength training, increasing the intensity of your cardio, and adding more everyday movement. Switching things up will get you back on track.
Lack of consistency
One of my clients used to really go for it with her training and then go haywire with her friends at the weekend. Rather than give up her social life, we needed to adapt the plan to include it.
When your plan reflects your life, it’s easier to stick to. Don’t get hung up on what you used to do or should do. Lifestyle, work, commuting and caring responsibilities all need factoring in to maintain progress – and results – long term.

Why am I not losing weight in a calorie deficit?

I’ll be honest, I’ve seen very few true examples of someone consistently eating in a calorie deficit and not losing weight. But that doesn’t mean the answer is always to cut calories further.

We all know someone who can eat very little and has stayed naturally slim since their teens, while someone else feels they have to work much harder to manage their weight. Our bodies aren’t identical. Genetics, muscle mass, how much we naturally move, dieting history and individual energy needs all play a part.

If you’ve spent years repeatedly dieting or restricting calories, your body can also adapt by becoming more economical with energy. You may unconsciously move less and you’re burning fewer calories overall, making further weight loss tough.

It’s also easy to overestimate how many calories you burn through exercise. Fitness trackers and exercise machines can give you a figure, but I wouldn’t use that as permission to eat those calories back.

Rather than automatically cutting calories lower, look at the quality and balance of what you’re eating:

Are you eating enough protein? It helps you feel fuller for longer, supports muscle and can make your calorie intake easier to manage.
Are healthy fats creeping up? Foods like avocado, nuts, olive oil and dark chocolate are nutritious, but they’re also calorie-dense, so portions matter.
Are you eating whole foods? Fibre-rich carbohydrates such as oats, potatoes, brown rice, wholegrain bread, beans and lentils can help keep you feel full and maintain a healthy weight, according to research.

If the scales aren’t moving, but your clothes are looser, that could be a sign you’ve lost fat and gained muscle. That’s why it’s important not to obsess over one measure of success.

One of my personal training clients had a proper DEXA scan to understand her body composition. She was delighted with the results – less of her weight was fat than she thought. Tracking your hip circumference and your body fat percentage gives you a more accurate picture of progress.

Why fad diets don’t work: The restriction trap

How often have you heard someone announce they’re starting a diet? Trendy diets often promise fast results. While you might lose weight in the short-term, highly restrictive diets are difficult to maintain (the clue’s in the name!)

Fad diets don’t work because restricting yourself is not sustainable. I’m all about helping clients lose weight for the long-term and transforming their lifestyle. And that demands consistency.

Does building muscle help you lose weight?

If your goal is fat loss, building muscle is your friend. Muscle is metabolically active. Having more muscle therefore helps you burn more calories

Strength training is a brilliant way to help you become stronger and transform your body composition.

Focusing on building muscle can be more empowering than cutting calories. (Although you still need to be mindful of what you eat). I had one client in her 20s who didn’t see herself as the kind of person who lifted weights. Now she loves it and says she feels like a totally different person. You might just surprise yourself and discover you enjoy strength training.

Find out more about strength training – and lose fat

Strength training for weight loss: How to break through the plateau

Strength training can play an important role in fat loss by helping you maintain and build muscle while changing your body composition. If you’re ready to add it to your routine, here’s where I’d focus:

Focus on technique: Learn the basic movement patterns well before increasing the load. The last thing you want is an injury setting you back.
Use the right resistance for you: Bodyweight isn’t automatically easier. Choose a resistance that allows you to move well while still challenging your muscles.
Progress your training: Your muscles need continued challenge to grow. As you get stronger, gradually increase the resistance, repetitions or difficulty rather than repeating the same workout.
Keep moving outside the gym: Strength training is only part of the picture. Walking and everyday activity help increase your overall movement without simply adding more workouts.

Creating a programme that brings all of this together isn’t always straightforward. One of my clients tried jumping on ChatGPT to build a plan but ended up getting in a complete fuddle with it. A personal trainer can take your goals, current strength, injuries, lifestyle and training experience into account and turn them into a programme that actually makes sense for you.

Ready to break the weight loss plateau?

If you’re looking to lose weight and it’s just not working, I can help you unpick what’s really going on and build a sustainable plan that helps you trade fat for muscle and see results that last.

Find out more about strength training – and lose fat