Why am I not losing Weight?

Often we come across many videos around the internet which says that they can help us losing weight in 1 month, 15 days or even one week. Some even claim to reduce just our belly fat or thigh fat. But are these diets and exercises really possible? Can we reduce the fat in just one particular area only? And why is that even after following all these diet and exercise plans are we not losing weight? In this article, let us take a look into the concepts of weight reduction and the reasons why diets and exercise fail for us.

Spot Reduction- Myth or Reality

Spot reduction is a theory that states that we can lose fat in just one particular area of our body, just by working on that body part. But how many times have you seen a person, who just went skinny on his legs and has the same amount of fat in his other body parts. Never right? Because our body doesn’t lose fat in such a way. When we exercise, our body doesn’t think “ Oh let’s reduce this area’s fat more and this area’s less”. 

A study conducted on 40 overweight and obese women for 12 weeks found that resistance training of the abdominal area had no effect on belly fat loss.

This just shows that our body doesn’t work that way. It loses the overall body fat rather than of just one body part. Thus, if you follow the diets and exercises of spot reduction, chances are it is going to fail.

A similar 12-week study was conducted on 104 participants who were told to do a training program that exercised only their non-dominant arms.

Researchers found that although some fat loss did occur, it was generalized to the entire body, not the arm being exercised.

If there is no spot reduction, why is there a spot weight gain?

Why is it that we gain more weight in our belly region or thigh region? If there is no concept of spot reduction, why do we gain weight in just one particular region. There are multiple reasons for it. The first one is that, this is how our body works. Our body has a natural tendency to store fat in a few particular areas. These regions vary in men and women. Women tend to gain fat more on their thigh regions or hips or breasts. However men gain weight in their abdomen region and on the back of their body. 

One other reason for this is genetics. We know that we inherit our facial features from our parents. Similarly, we also inherit the quality of weight gain from our parents as well. If your parent’s body has the tendency to store fat in a particular section of their body, chances are you may get it from there.

Why Diets Fail?

The internet has popularized many weight loss diets like keto diet, egg diet, papaya diet and many such more. You  have all these diets just at the tip of your hands. Just google instant weight loss diets, and you have millions of them. But the real question is, for how many days can you actually follow these diets? You cannot just eat eggs your whole life, or be on keto forever right. This is where your diet fails. It gives you just the instant remedy, not the long term one. Even if you see instant results, it may not last long. Because soon, you are going to go back to your old diet pattern.

The regained weight is much harder to lose. This is because, when you are losing weight, you are losing muscle as well as fat. However, when you gain weight, you just gain fat. There is no muscle in there. Losing this unhealthy fat is much harder than what you lost the first time.

Calorie In, Calorie Out- Myth or Reality?

Most diets that we find online are planned according to calorie in-calorie out theory. Calorie in- Calorie out theory says that if you burn more calories compared to what you intake, then you will be losing weight. Most people consider this the ultimate formula to lose weight. They continue taking low calorie and low carb diets. While doing so, they forget an important factor besides this.

Checking just the calories is not the endgame. Many products are now available in the market that claim to have zero calories. But they are not all healthy. They contain other components in it, which contribute towards our body fat. Often we neglect it..

Our body processes each food item differently. Similarly, each food item has different and varying effects on our hormones. Even though fats, proteins, carbs all are calories, but each of them work differently in our body. We cannot compare 10 calorie worth of fat to 10 calorie worth of carbohydrate. 

This is the reason why some people tend to lose more weight even after taking in higher calories. While others even though take less calories still struggle to lose weight.

What is the Solution then?

If not diet, if not exercise then what? The simple answer is to not run for instant solutions. You need to find a long term plan. Something, which can stick with you for your entire life. Something which is healthy and is practical to follow daily. 

Increase your exercise regime slowly, day by day. You cannot expect yourself to lift 20kg on day one. You have to build your stamina slowly and effectively. You need to have patience for it.

Do not lose hope in between. Do not compare yourself with others who are getting instant weight loss. Chances are they are going back after a few months. Follow your solid plan and get your permanent result.

Stop making plans for 15 days, make plans that’ll last you for more than 50 years.


Following instant diet plans and exercise regimes, may seem as the perfect solution for weight loss. But the lost weight may soon come back and shatter all your confidence. It is better to get yourself a long term weight loss plan that you can stick to. Rather than losing 10 kgs for 1 month, it’s better to lose 5, forever.


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