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 243 Comments

Im 21, 5ft 2, 10 stone 8, ive dieted since i was young because when i was 14 i was diagnosed with a mixed germ cell malignant brain tumour, had brain surgery chemo radiotherapy ect, anyway im on a TON of medication, i managed to get from 11stone to 9 stone at the at of 16-17, maintained a long long time, and now its just piling back on, ive been doing slimming world for 8 weeks and gained a total of 2.5lbs... ive done my fitness pal before and weight watchers, nothing seems to work, here are some medications im on, Hydrocortisone, lamotrigine, levothyroxine, desmopressin, sometimes propanolol, im on an eostregen mix also, in going out my mind, i hate myself and can't look at myself in tve mirror without being disgusted, i dont eat rubbish! Breakfast, bran flakes, lunch, omlette or a mugshot with veg, or salad dinner chicken or chops with brocoli or green beans or salad, snacks fruit yogurt where am i going wrong :(

August 31, 2017


Hi. I lost 30 pounds two years ago with weight watchers after I had a baby. I counted points and measured all my foods. I recently went through a very bad life experience and was not able to keep up with maintenance and gained the weight back. I'm now using MFP and counting calories and steps and doing light exercise/activity. I also cut out all liquid calories, which was a 500 calorie a night drinking habit (beer and wine about every night). I still measure all my food and I eat fresh fruits and veggies and protein daily. I thought I would lose a lot, but so far only three pounds in three weeks. I know they say that is what to aim for, but the drinking was a lot of calories and I haven't compensated by eating more (I don't eat candy and I didn't crave sweets). I'm starting to feel frustrated because I want to get back in my clothes. What is going on? Could this be a thyroid thing? Am I stuck being chunky now?

July 31, 2017

Adrian Bryant

not stuck at all. at least you are losing regulary but what is your total intake now and what about exercise? go here to speed things up

August 01, 2017


I'm getting really discouraged. I'm 5'2 and 230lbs and I've been burning 900-1000 calories during my strength and HIIT workouts and staying under 1200 calories eating wise but I can't lose anything. I've been doing this for a few months!! I'm losing my mind! I need help!

July 26, 2017

Adrian Bryant

so how are you tracking those calories

July 26, 2017


I'm in the same boat and it's really pissing me off! I'm so frustrated and it gets so discouraging.

September 01, 2017


I'm 54, 210, walk 10,000 - 13,000 steps at least 5 times a week, do Pilates at least twice a week, and attend a sweat house twice a week. I've tried everything: WW (online), Scarsdale, MyFitnessPal, Noom and nothing has worked. Basically, I yo-yo: lose 5 pounds and then gain 4.5 back, I lose 4.5 and gain it back. I weigh my food, and log every morsel. My doctor says my numbers are all in a great range .... I would just like to see the 190's again. Any suggestion that you can provide would be great - should I consider Ketogenic diet?

July 25, 2017

Adrian Bryant

so what is your calorie intake now? it sounds like you got the exercise/activity part covered

July 26, 2017


It varies. I use MyFitnessPal to log, with a goal of 1200. Over this past week calories and miles walked: 1112 (2.4 miles); 1269 (6.4 miles); 1140 (2.1 miles); 1465 (2.5 miles); 1958 (11 miles); 1164 (2.8 miles).

July 28, 2017

Adrian Bryant

(dont get frustrated when I suggest this but...) TRIPLE CHECK your calorie counts b/c on 1200 alone at your weight should be weight loss without the extra activity but...

if you are certain you are eating 1200 (which i find hard to see if you're not losing) then you must simply lower your calorie intake and/or increaseactivity

July 29, 2017


Thank you Adrian. It's been a month and I'm now down 10 pounds based on your suggestion of TRIPLE CHECKING. Thank You!!

August 28, 2017

Adrian Bryant


August 29, 2017


i am 5 foot 7 194 pounds housewife trying to loseweight through myfitnesspal going to a weight loss clinic since may 2017 have only lost 2 pounds.myfitnesspal has me on a 1450 calorie.please help.

July 11, 2017

Adrian Bryant

then you need to triple check your calorie counts b/c t 194 on 1450 cals you should steadily lose weight but how long did it take you to lose 2 pounds?

July 11, 2017

Meddie Eston

I'm 20, female, 5"7 and I weight about 7 stone. I want to lose about half a stone, I'm active and run several times a week and eat 1,000 calories a day or less, all healthy stuff. I just can't budge this last bit of weight I want to lose.

June 30, 2017

Adrian Bryant

at 7 stone you really dont have much fat to lose so its going to take longer for you to lose weight. expect only 1/2 pound or less per week with some weeks = no weight loss at all

July 03, 2017


I think maybe you should see your doctor. If you are still feeling unhappy about your weight, they may be able to help you. As long as you are fit, healthy and happy, it doesn't sound like you should need to lose any more weight. Remember GPs are people who are there to help and understand you. Good luck :)

August 08, 2017

Marie Fox

Is eating your protein for the day more important than eating the lowest calories that you can?

June 11, 2017

Adrian Bryant

calories always most important for fat loss

June 12, 2017


I am 47. I have cerebral palsy. I have put on 30 lbs. I need to lose that my leg does much better when I weigh less. I was doing body beast. Took the holidays off. And gained the weight. Now I am having C.P pain. Having a hard time getting back to it. I eat clean. I was not seeing any weight before the break even after 60 days. What can I do?

June 10, 2017

Adrian Bryant

eating clean is great but how many total calories?

June 11, 2017


I am 26 years old I have problem of pcod i do regular exercise but unable to lose weight i follow diet stictlu

May 29, 2017


I am a 38 year old woman iv always been active since I was 14 years old. Just recently my weight has kept going up. For the past 5 weeks I have been so strict and having 1154 calories a day using my fitness pal app. I always stick to this bar one day a week on a Sunday when I will have a "day off" I have not lost one single pound. This is really frustrating me now as iv never been this big. I drink plenty of water and workout 5 days a week. I'm 5.2 and 138 lb

May 23, 2017

Adrian Bryant

lets start here first by going here to make sure you are counting cals correctly

May 23, 2017


I really need help please. For 5 weeks I've been using myfitnesspal to count all of my calories. I stay at 1200 per day, and Ive been burning 1000-1500cal a day in my workouts doing your HIIT youtubes, swimming, and walking. I thought I saw changes in my body visually, and my calculations show i should be losing 4lbs a week. im 5'9 and 200lbs. I weighed after 5 weeks and i have lost 1lb. please help

May 18, 2017

Adrian Bryant

since you are seeing changes then you have obivously gained muscle. see this

May 18, 2017


I am 5'7" female, 42, 36-28-42. My gut is "chunky" especially after water retention. I have been tracking every single thing, measuring creamer in coffee, handful of popcorn (log it), look up menu restaurant food, add ++ calories just in case and I still only eat 1500 (no more- sometimes less). Not only can't I shake the weight 147 body fat says 23.4% but I can't get the body fat down. I average 10,000 steps a day/have 60-90 mins logged exercise from fit bit, lift weights, jog, pilates, constantly moving. I just can slime my tummy or butt! Help!!!

May 11, 2017

Adrian Bryant

add these rules and as for calories try another calorie tracker to double check

May 12, 2017


42 male 260lbs 6' vegetarian. weight training every other day at the gym. six months no changes yet. No muscle growth no weight loss no size change. I don't know what to do to change this.

May 05, 2017

Adrian Bryant

as far as the fat loss goes you need to track your cals also

for muscle see this

May 06, 2017


I've been working out in gym since January 2017. I haven't loss or gain any weight. I was on 1800 calorie then went to 1500. I have hypothyroidism, type 2 diabetes, and PCOS. How can I lose the weight with exercise and diet. How can I be successful in losing and keep weight off.

May 03, 2017

Adrian Bryant

what is your current weight and height

May 04, 2017


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

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