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 & 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.

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1-35 of 187 Comments

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


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


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


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


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


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


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


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


I'm 5'4 and 60kgs.

May 30, 2014


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

Adrian Bryant

they wont give you 20 inch arms or anything like that but they will firm them up but those exercises do double duty as in burning fat all over including arm flab

if you prefer just losing flab all over then just one of my other fat loss programs

June 03, 2014


I'm 28 I have struggled with my weight for a few years now I had my son when i was 17 was 200 lbs after having him then had my daugther at 21 went to 259 and stayed at that weight and now I am 265. I'm getting very depressed because I have been trying many of things nothing works, I have done a military diet it made me sick due to lack of calories. I did the slim fast diet for three weeks and didn't drop one lb I do a weight watchers work out video, or walking for 45 mins . I need some advice to help get started in a correct path.

May 27, 2014


Adrian. I am 33 and weigh 180. I have five kids but have also had five misscairages. I workout (zumba and zumba toning) four times a week for 75 min a time. I also do baby weight training (situps with the baby, squats with the baby and lunges while holding the 24 pound stinker) I use calorie counter app and consume 900 to 1400 calories a day. Lots of salad with no dressing and I try to stay pretty low carb. In the first three months I lost almost 30 pounds bur Ibam stuck now and have been for 4 months! I'm ready to give up. What suggestions do you have? Also. I drink tons of water but always with lemon in it cause plain water tastes like bad breath. Thanks.

May 15, 2014


Hi I've been going to the gym and got a personal trainer for three months know and have only lost .5 pounds. I am 54 and app 190 pounds at the height of 5"6'. I've been overweight for about 16 years and I've had twins and other child almost 21 years ago and the weight wasn't this hard to lose,( I never fully lost all of the body weight but definitely lost most of it) I use the lose it app to count all my calories. I am now eating about 1650-1680, and the goal was 1683. I drink only alkaline water and detox my body wit alkaline foot soak.
Also when I first went to my personal trainer he said I was eating too little and my body was holding fat. I went to my doctor to check to see if my thyroid was OK and at first it came back as over active but got it check again and came back normal.
I'm starting to give up on ever losing weight. I just don't understand when I have so much weight to lose how I'm not losing anything.

April 24, 2014

Incorrect please try again Created by Adrian Bryant

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