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12 Best Reasons Why Your Diet Is Not Working: Healthy Eating

Table of Contents

Luteal Phase Diet

Do your pounds not melt off? I can not lose weight, or my diet is not working sounds familiar these days. Numerous people take weight loss diets and do everything, but their diet does not work. Similar to others, you are not eating a lot, but you are still gaining weight. Is there any mistake in your diet plan? Or did you choose the wrong weight loss plan? The answer to all these questions is probably no.

No matter your diet and weight loss plan, the secret to losing weight is finding the right energy balance for your individual needs. Sometimes you start burning more calories than you consume which is a weight loss puzzle.

Are you wondering why your diet is not working after trying out a new workout plan? You might be making these crucial mistakes.

Keep scrolling to learn more about the hidden reasons why your diet is not working!

Reasons Why Your Diet Is Not Working


Numerous factors affect your daily calorie intake. Any of them may be a reason that you are not losing weight, no matter what. Evaluating each factor is essential before saying that my diet is not working. You can consult a healthcare provider to help you determine your weight loss needs.

Here are some factors that help you find why your diet is not working:



The most obvious factor of overeating is hunger. You may find yourself eating heavy meals, eating too often, or not eating enough; all these habits lead to weight gain by hunger.

Therefore, it is essential to pick foods high in fibers and proteins. Additionally, you can add a portion of heart-healthy foods to feel full for longer.

Also, Read – Exercise During Pregnancy



Another common factor why your diet is not working is boredom. When you want to distract yourself, you eat mindlessly. Most often, you eat when you are not hungry.

How can you avoid mindless eating habits? The best way is to find another distraction, such as calling a friend or walking. Or you can take tea or drink water to determine whether you are hungry or not.


Meal Frequency


Although eating more often helps you avoid overeating, it increases the chance of consuming more calories. The number of meals determines the calories you intake.

You can limit your calorie intake by taking snacks to bridge the gap between meals. It will help you avoid extreme hunger and overeating due to boredom or any other factor.



You may take food to manage your emotions as it provides comfort and a sense of control. But these comforts add calories to your diet plan.

What to do if emotional eating derails you and your diet is not working. Pick healthy alternatives to reduce stress, such as yoga, family talk, and other behavioral therapies.


Portion Size

Portion size measurement and calculation for healthy diet outline diagram. Food amount eating control with hand dimension comparison vector illustration. Educational scheme with meal balance and dose.

Have you ever heard about this tricky weight loss factor? Portion size is fiddly, and many people are unfamiliar with it. If you are unfamiliar with portion sizes, get a small digital scale, and start to measure to see what an appropriate portion looks like for your caloric needs.

You can limit your calorie intake by adjusting the quantity of food you take. Do not take more than one serving of foods like cereals, bread, and popcorn.

Also, Read – Portion Control for Weight Loss


Food Choices

One of the primary reasons why your diet is not working is the food choice. Sometimes you intake more calories from food items that you think are healthy. For example, you take avocados for healthy fats, but these are calorie dense.

The portion size is the key here. Remember, any food consumed over your caloric needs will cause weight gain – no matter how healthy it is.


Intense Workouts

Stair Workout Routine

It might be intimidating for you that your workout is the reason why your diet is not working. Several workout plans prove harmful to your weight loss plan.

Try to manage your physical activity over weeks and days. Also, choose moderate workouts along with high-intensity fat burners.


No-Exercise or Zero Activity Level

Did your weight loss workout exhaust you and leave you on the coach throughout the day. You are not benefiting from it.  Non-exercise activity thermogenesis can account for up to 2000 calories burned per day.

Ensure to keep moving all day long. Involve yourself in home activities, such as taking the stairs, carrying your groceries, walk while calling.


Lack of Sleep

Woman woke up in morning and stretches smiling. It is necessary to relax muscles. Whole body relaxation exercises. Good sleep and relaxation at hotel. Style girl comfortable room interior

Lack of sleep is the chief factor why your diet is not working. You might have noticed that your weight loss program is not your fault and daily exhaustion is perfect. Then the significant cause of weight gain is lack of sleep.

A simple step in avoiding weight gain and getting enough sleep is to keep your phone away from yourself. You can charge it in the kitchen or any other room while sleeping. Or change the lighting in your bedroom to get an in-depth quality sleep.


Body Composition

Are you familiar that your muscles burn more calories than fat? If you want to burn more calories than boost your lean muscle mass.

Take enough proteins to build strong muscles. Complete regular strength training workouts at home or gym to increase your metabolism.


Exercise Habits


The way you schedule your workouts can make a difference in the number of calories you burn during each one. For example, if you schedule a long run on a day after a tough boot camp workout, you may be too tired during the run to gain a real benefit.

Therefore, it is crucial to create a balanced exercise program to burn calories with consistent but regular workouts.


Exercise Induced Overeating

Last but not least! One of the primary reasons why your diet is not working is eating too much and balancing it with exercise. Many new marathon runners gain weight for this reason.

Make sure you are properly fueled for your workouts so that you do not binge when you are done.

The Bottom Line

Here we have mentioned all the possible reasons why your diet is not working. You can evaluate the reason that is hindering your weight loss journey. After evaluation, you can address it if you want to slim down.

Get creative and try different tweaks. And do not forget to reach out to friends and family for support and motivation.

Share the reason that is affecting your weight loss program and share why your diet is not working!

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