Follow These 5 Steps If You Can't Lose Weight

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 need to eat -to- calories per day to start losing weight

  • It does not matter WHAT or WHEN you eat. Only HOW MUCH you eat matters for weight loss so no matter how healthy or bad your current diet is…
  • If you're Eating MORE Than -to- calories per day then you simply WILL Not lose weight.
  • Start eating -to- calories per day along with Step 4 and if you still can't lose weight after 2-to-4 weeks then go to step 2

2. Double Check Your Calorie Counts

If you've been eating less than 1200-to-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 differenet calorie counting tools like myfitnesspal, loseit, my-calorie-counter & CalorieKing.com 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 1200-to-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 1200-to-2000 calorie diet (especially on a less than 1000-to-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 2225 calories a day meaning if they eat 2225 calories they will stay at 200 pounds or if they eat less than 2225 calories or 1200-to-2000 calories they will lose weight without exercising.

So if you're sure you've double, triple & quadruple checked your calorie counts and you still cant lose weight then do steps 3-thru-6

3. Eat Less

If you've double checked everything and you still can't lose weight then you simply need to Eat at least 250 less calories &/or…

4. Workout Correctly

If you're working out but still can't lose weight…

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

5. Keep a Food Journal

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

  • Use a food journal to help you find out which foods may be causing you to retain water becuase of certain food allergies unique to you.
  • Use a food journal to see if more than 40-to-60% of your diet is carbs which'll cause you to gain water weight.
  • Avoid salty & sugary foods which cause you to retain water.
  • See How to lose 5 pounds in 2 days & How to Get a Flatter Stomach in a Week for more on losing water weight.

6. 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 to prevent weight gain.

Make Sure You Also See…

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1-35 of 193 Comments
vaidehi

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 75kg...now 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

Shae

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 burners...doctor 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

david

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

david

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

Liz

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

Paul

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

Matthew

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

Name*

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

Huma

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

Paris

Hello...for years I have struggled with my weight. I was losing a good bit last year while in nursing school I tried weight watchers and went from 188lbs my biggest not being pregnant to 170. Since then I was in the gym a lot and eating right but since O started a nursing job this past June I have been stressed out completely. Now I just received news that my dad has stage IV and its more stress. I have 3 children that constantly act up, my anxiety is bad. I've gained weight and now 194lbs, 5'2", 31y/o female. I am at a point where I know I need to lose but definitely not motovated from stress and sometimes don't even care. Please help with some advice! Thank you!

December 24, 2014

Poppy

I can't exercise because of physical problems but according to my doctor my calorie intake is "dangerously low" already (800-1000 calories a day) and I still can't lose weight. It's not "starvation mode" because if I eat anymore, I get as big as a house. Not on any medicine, sleep 8+ hours a night, no endocrine problems. PLEASE help!

December 02, 2014

Alannah

Hi Adrian

I've been trying to lose weight now for years and I am struggling. I have a desk job and do light to moderate exercise when I can. I have a busy lifestyle with kids and work and find it hard for me time. Can you help please. I weigh 68 kilos this is the heaviest I've been ever and want to get back to 56kgs. I am 161 cm
Any help would be great please Adrian

November 17, 2014

Neha

Hey !m doing advance level gym from latt three months but not able to loose even 1 kg.m having normal diet as m a veg.but yea somewhat inch lose is there.but now I switch to power yoga advance level it's being a month but still no breaking of weighing scale.i don't have thyroid.plz help.

October 29, 2014

Adrian Bryant

what is your calorie intake?

October 29, 2014

Huda

Hey any exercises to lose fat from the back of the neck.

June 17, 2014

Adrian Bryant

no. just exercises to lose fat all over right here

June 18, 2014

Huda

Hey Adrian. I've lost 24 kgs in total but i still have weight on the back of my neck and loose skin specially on my arms. My arms are still fat. Can you suggest any exercises for arms to reduce loose skin

May 28, 2014

Adrian Bryant

what is your current weight and height?

May 29, 2014

Huda

I'm 5'4 and 60kgs.

May 30, 2014

Huda

Okay i will try them. Just one last thing. Will these exercises add alot of muscle on my arms. Because i don't want really muscular arms. I just want the flab to go away.

June 02, 2014


Incorrect please try again
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