Can't Lose Weight? Follow These 8 Steps

cant lose weight

1. Start Tracking Your Calories

The 1st thing you want to do Starting tomorrow is…

To see if you're eating the right amount of calories to lose weight…

Select if you're male or female, Put in your height, weight, age & your activity level before starting this plan and then Click on the button that says "Tell Me How Much I Need To Eat To Lose Weight"

Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

You should be eating -to- calories per day to lose weight

  • It does not matter WHAT or WHEN you eat. Only HOW MUCH you eat matters for weight loss (see why) so no matter how healthy or bad your current diet is…
  • If you're Eating MORE Than calories per day then you WILL Not lose weight.
  • Start eating -to- calories per day along with Step 5 and if you still can't lose weight after 3-to-10 days…

2. Double Check Your Calorie Counts

If you've been eating less than 2000 calories per day & you still can't lose weight…

  • Double check and make sure you counted your calories correctly by re-checking the serving sizes & amounts of the foods you eat & then…
  • Triple check your calorie counts by using 3 different calorie counting tools like myfitnesspal, loseit, my-calorie-counter & to see if they all give you just about the same results and finally…
  • Quadruple check your calorie counts by having someone else count your calories for you because usually…
  • Whenever you THINK you're eating less than 2000 calories and you still can't lose weight then you more than likely miscalculated your calorie intake because you must realize that…

If you're more than 20 pounds overweight then it is almost Impossible for you not to lose weight on a less than 2000 calorie diet (especially on a less than 1500 calorie diet) even without exercise because actually…

  • The more overweight you are = the higher your metabolism is meaning you have to eat a lot of calories just to maintain your high weight so for example…
  • Anyone over 200 pounds has a metabolism that burns at least 2000 calories a day meaning if they eat 2000 calories they will stay at 200 pounds or if they eat less than 2000 calories they will lose weight even without exercising.

So if you've double, triple & quadruple checked your calorie counts and you still cant lose weight then do steps 4-thru-8

3. Stubborn Fat?

You need to be more patient when you have stubborn fat or less than 10-to-20 lbs. left to lose where you'll have some weeks where you can't lose any weight at all or no more than 1 lb. a week because as you get closer to your weight loss goal… You'll lose weight at a slower pace because…

  • You burn less calories exercising. For example, at 200 lbs. you'll lose weight every week burning 800 calories doing a 60 minute weight loss workout vs. at 135 pounds it may take you more than a week to lose even ½ a pound burning only 250 calories doing the same workout
  • Even though you're doing the same workout you burn less calories & lose weight slower doing it because your body uses less energy or burns less calories to move a smaller body. 3 ways to burn more calories
  • Your metabolism gets slower as you lose weight because it doesn't take much energy or your metabolism doesn't have to burn so many calories to maintain a smaller body.
  • For example, at 200 lbs. you'll lose weight every week on a 1500 calorie diet because your metabolism burns at least 2000 calories per day vs. at 135 lbs. your metabolism may burn less than 1500 calories per day meaning you'll lose weight slower on a 1500 calorie diet.

So when you have less than 10-to-20 lbs. left to lose and can't lose weight then you need to be more patient, do steps 1, 2, 4-thru-8 and/or use these 19 tips to lose weight faster

4. Eat Less

If you're eating the right amount of calories, you've double checked everything and you still can't lose weight… Then you simply need to Eat at least 250 less calories but you should only to do this to lose stubborn fat or your last 5-to-15 pounds &/or…

5. Workout Correctly

If you're NOT working out due to laziness, injury or lack of time but still can't lose weight…

Also see How to Tell if You're Working Out Hard Enough to Lose Weight & DO NOT eat back the calories you burn exercising!

6. False Fat?

It's very possible that you could be gaining a lot of water weight or false fat preventing you from losing weight.

  • Drink at least 1 liter of water daily to prevent water weight gain.
  • Use a food journal to help you find out which foods may be causing you to retain water because of certain food allergies unique to you.
  • Avoid these salty & sugary foods as much as possible because they make you retain water.
  • See How to Get a Flatter Stomach in a Week for more on losing excess water weight.

7. Muscle Gain

muscle v fat

If you look slimmer, your clothes aren't as tight or your body fat percentage is lower but the scale says you haven't lost any weight then that means you have gained muscle weight.

Gaining muscle isn't a bad thing because it increases your fat burning metabolism & since 1 lb. of muscle takes up less space than 1 lb. of fat you'll see more results in the mirror than on the scale.

8. Medications

Are you on any Drugs that may cause you to gain weight?

  • Antidepressants, Steroids like Prednisone, Migraine Medications like Depakote, Antihistamines like Benadryl, Sleep medications & Birth Control can all make it tougher for you to lose weight.
  • See your doctor if you gain weight while on a new drug even though you know for sure you're eating right and staying active.

This all doesn't mean you should STOP taking the drugs you need to help your condition but at the same time… If you're trying to lose weight it's best to ask your doctor for alternative medications.

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1-35 of 209 Comments

I'm 44 weigh 211lb, I've got an under active thyroid, have RA and have SLE (Lupus) I'm also Asthmatic, I'm currently waiting for knee replacement surgery, and need to lose weight, I've tried everything, never lost any weight. Is there anything I can do to lose weigh before my op? As I can't exercise and I'm already tracking food and I'm sound 1500 calories per day, and have been for about 6 months this now, still not lost any weight, I do take lots of medication which I can't stop due to my medical problems, just need to lose weight

March 23, 2017

Adrian Bryant

see these exercise options and how are you tracking the 1500 cals

March 23, 2017


I use the MyPlate app, I've tried other calorie counter apps but this one seems to be the better one

March 27, 2017

Adrian Bryant

before you go to an even lower calorie intake of 1200 I would triple check your calorie counts by hand if you have to b/c at your weight Im guessing your metabolism burns at least 2000 cals per day which should result in a pound per week lost at least UNLESSS you are retaining fluid

March 28, 2017


My calorie budget is 1200. I've been eating 700-800 and on rare occasion 900. High protein, low carbs. I've lost 18 pounds so far. My weight loss has slowed down but I'm comfortable with my calories so I don't mind how long it takes, I know it comes. 5'4". Starting weight 170. 30 yrs old. Exercise is couch potato and exercise when I feel like it walk 3.0 for half HR and or 100 squats a day. Hope this helps someone.

March 18, 2017

Adrian Bryant

so you're still losing weight but at a slower pace b/c you're just dieting. add this workout to speed things up

March 18, 2017


Plz help I'm 122 pounds 5 foot 3 and no matter what I do I can't lose weight I'm trying everything every diet going and I lose nothing I been trying now for months and I try all the diets and nothing i don't work out has I don't have the time to go to a gym I'm a single parent

March 17, 2017


122 is normal for 5"3 and healthy weight . If you're all bones you're likely to have back issues as you get older . You need muscle

April 11, 2017


I had design app "3-in-1 Stopwatch" to help calculate Calorie.
If someone needs it,please go to google play download.
Please use keyword "wolungchi",then "3-in-1 Stopwatch" app is appear!!!

March 09, 2017


Please help, I have tried everything! I eat clean/ calorie count and I am very strict. I have tried Jenny craig, weight watchers, shakes, ketogenic diet, Candida diet, etc...over the past almost 1.5 years I cannot lose any weight! I do have pcos and I am hypothyroid but I can't see why after trying all of this, the scale won't budge for me. I am on hormone replacement for my thyroid and my bloodwork is normal now. And even though I have pcos I cannot be on birth control due to neurologic issues. Right now I am trying intermittent fasting and no results yet. I don't know what to do anymore. I am 28 years old and I am 5'1 and 160 pounds. I work out 5 days a week, 2 of them with a personal trainer doing resistance training and 3 of them doing spin class.

October 12, 2016

Adrian Bryant

lets start with the basics how many total calories are you eating and are you doing HIIT or intervals

October 13, 2016


I eat between 1200 and 1300 calories a day during the week, and maybe 1500 on the weekend. I do HIIT

October 13, 2016

Adrian Bryant

you should be losing weight on the 120 cals alone. quick math says at 160 pounds your metabolism burns at least 1600 calories per day + exercise so something is off with your calorie counts.

At least try eating different foods and track thoise calories, maybe the calorie info provided by the previous foods you ate where not accurate and have you tried my HIIT workouts

October 14, 2016


No I have not seen you HIIT workouts I would be interested. I just don't know if it has to also do with my thyroid and my pcos. I'm going to see my Dr soon and maybe make sure everything is still in range.

October 14, 2016


Kim, ME TOO! For three years I have tried everything. I also am hypothyroid and on Nature Throid an NDT medication and although my endocrinologist is happy with the numbers that scale won't move. I have done eating clean, cleanses, chugging kale shakes, I went six months no flour, no sugar eating completely clean and basically went up and down five pounds - it is maddening. I even thought OK so maybe I'm eating too much healthy food and joined weight watchers where I weighed and measured all that healthy food and lost two pounds the first week. Thought it was a miracle only to step on the scale for the next few weeks loosing nothing and then gaining back the two. The only thing that has worked was I did intermittent fasting for a month and worked out 4X a week at the gym doing a mix of boot camp and alternating with 30 minutes of treadmill and another 30 of weights. After a month of starving and working out I lost 10 pounds but I could just not keep going fasting every day from dinner to dinner eating one meal a day. The calorie bank for most people is gossiple for me it's bulls$it. Nothing works but starving and eventually I cave. I feel hopeless and think my only hope is weight loss surgery. I am 5 '10 my ideal weight is 174. When this started three years ago I was about 215lbs I could not get under 200 no matter what I tried. I was doing crossfit three days a week and ONE day i weighed in at 199 but within a few days back up going from 200 -209. Now two years later I was at 230 got down to 215 and now it seems I can't get under that despite eating healthy and working out. I'm at a loss and again, I am thinking surgery is my only option. I have the disiplin and I've tried EVERYTHING. I challenge any wieght loss expert to work with me and learn what life is like with hypothyroidism (I also am anemic).

December 01, 2016


i love your videos...hats off to you sir.. 1 year back i weighed 89kgs..started running and walking and diet...lost 22kgs with in 6month...after that i dint lost any motivated by scale and left everything...piled up weight and again reached am trying hard to lose weight from past 4 month by dieting,3 days cardio running and 3 day other excercise in home using dumbles n all but not able to reduce a kg of weight....please help...egarly waiting for your reply

August 13, 2016

Adrian Bryant

then go here to lose weight faster

August 13, 2016

Rosemarie Hunt

I am almost 60 and have had back surgery and find it hard to walk or stand for a long time. I need to know what exercises I can do to build me up to a point that I am able to do more.

July 11, 2016


37 yr old female. Struggling to lose 10lbs. Eat clean and do weights/cardio 4-5 days a week. Tried many diets/cleanse/jusing/ fat tested my thyroid and always borderline so no meds. Slow adrenal, average morning rest temperature 36.4. Any suggestions please?

May 10, 2016

Adrian Bryant

use this plan here to lose your last 10 stubborn pounds

May 10, 2016


Please excuse my grammar, or any literature mis phrased, as I have no education. I just want to share my experience. I don't recommend any thing I tried, as I am not licensed to give advise. I am currently 29yrs old. I weigh 210lbs today. I was 218lbs, 2 weeks ago. I been going to a near by hill trail, with an elevation gain of 469ft. Work out duration 18:44. Distance .72 miles. 154 Calories Burned. 2.3mph avg speed. 3.5mph Max speed. On average it's been relatively 90* weather. I wear a Nike sweater , then I put a black trash bag over, then I put 2 additional Nike dri fit shirts. Then another dri fit jacket, so it's not so bulky. When I'm done with the work out, I'm like at 180bpm. When I wake up in the AM now i recorded it as low as 46bpm; very excited about that. My numbers up there only accrue for the hike up, not down. I can't figure out how to calculate downhill progress. I personally hate walking down, I feel it's a waste of time. Anyways when I'm done with workout, at home I take everything off and jacket weighs about 3lbs of sweat. Yes I weighed the jacket before and after. You might be saying it's all water weight... It is, but it's old salty dirty and I mean old water weight, causing your metabolism to slow down. So out with old, in with the new. Metabolism dramatically speeds up. I do this just for 7 to 10 days. I feel completely flushed out. I did this a few years back and I went down to 190lbs... And it stayed off for about 2 years without any additional excercise. This time I plan on keeping the weight off for good or at least try my best, try really really hard. It's just work and school gets in the way! This time around I feel like it's a bit harder, I feel like it could be my age. Also I live on my own now and I don't cook, so I'm always eating out, causing my bilirubin levels to rise, so I hope that with this new liver problem I recently caught is not a big problem. This is actually why I started working out. Also, my eating habits haven't changed much, but I feel like I workout very very hard. Knowing the progress I seen today, motivates much more.

July 08, 2016


Also i never count calories, my diet has been black coffee in the am, after work out some watered down Gatorade, then some coffee then if I'm hungry I'll eat until satisfied, but coffee seems to be helping with my hunger issues. so I'll be updating my progress if any one requests. Thanks for reading.

July 08, 2016


I would love your advice. I'm an experienced dieter; I've done it my whole life and succeed. I've gained 20lbs back from my 65lbs weight loss. I get good I track it through fitness pal, I go the gym 3 times a week plus do T-25 or walk on the off days. I cannot figure out why I am not losing weight! My calories intake a day averages 600-800 exercise is 340. I watch my sodium, fat, and sugar. I have never had this problem. Please help me!!
oh and I drink at least 5-6 23 oz of water a day.

April 28, 2016

Adrian Bryant

what is your current weight and height. regardless though you should lose on 600-to-800 ALONE so are you putting the foods in correctly on MFP?

April 28, 2016


The figures you are entering are correct on MFP. Your metabolism goes into starvation mode when your calorie intake is so low. Unfortunately it is not as simple as just taking calories below a threshold. You will not lose weight no matter how much exercise you do in starvation mode. Please just google diet below 1000 calories and you will get helpful information

June 18, 2016

Adrian Bryant

it is that simple. please see this

June 19, 2016


Hi Adrian,
I am 5'7, and 195lbs, and I am aiming 150lbs. I have been doing your HITT Elliptical workout for weekdays in the morning and doing your 30 minute elliptical workout on the weekend. I have been the same 195lbs for two weeks. I eat 1500 cal everyday. Any advice on why I cant lose weight?

April 27, 2016

Adrian Bryant

how are you tracking the 1500?

because on the info you provided (even if you did the workout wrong) you should have lost something by now.

at least water weight

April 28, 2016

Alicia King

I'm 43 years old. I've been a type 1 diabetic since I was 10 & now have RA. I was taking steroids and gained weight. Now for 6 weeks I've done everything I know to do eat clean, only eating 1800 calories at 5'9 223 lbs, drinking 100 ounces of water daily, stopped taking antidepressants, steroids (only when needed), sleep aids, and have been burning 400-500 calories a day. I haven't lost a lb. 3 years ago I did the exact same thing and lost 40 lbs in 12 weeks. I walk/jog and do jumping jack intervals for 1-2 hours every other day. Please let me know why I can't lose weight.

April 17, 2016

Adrian Bryant

how are you tracking calories

April 17, 2016


hi im 17 and 61kg i want to get to my old weight( 1 year ago) which was 56 i gained some weight when i moved. i tried every diet possible but ended gaining weight again and then finally decided to loose weight the hard way by eating less.

si i eat cereals and a croissant and buscuits in the morning/ slice of pizza and doghnut at lunch and fruits at 5 oclock. i also drink 1.5 l of water this all ends up by being approximately 1300calories and rarely more up to1500. i walk 1h each day and sometimes skip rope for 15 min or do exercise for 10 min.

i still cant loose weight ill end up loosing 1kg and then gaining it again can u just tell me what should i do or is it that im not eating right? if u can help me , try to advice me something that is from my every day foods since i dont have much time and much choice since i eat in the canteen. thanks

February 07, 2016

Adrian Bryant

you're at only the last 5kg to lose so your weight loss will be slower but for you you need to do this plan here

February 07, 2016


Hey! Ive recently started a new job in which im sitting at a desk all day. I snack a lot and can see that Ive added on a lot of pounds. Especially on my belly and back and thighs and face. Lol so basically everywhere. Please help! I really want to get back to being lean but i just dont know how to. I go to the gym at lunch time so around 12 for 45 minuts i see no difference. Please help!

April 06, 2015

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