7 Reasons Why You May Not Lose Weight Even On A Low Carb Diet

Due to our improper lifestyle, routine and other factors, we put up on weight and then the first word that strikes our mind when it comes to weight loss is Dieting

No doubt, that there are plenty of evidence available that suggest dieting or following a low-carb (carbohydrates) diet can be effective in weight loss, but there are many more things that should be kept in mind for reducing fat or reaching our desired body weight.

Here in this article we'll look at 7 reasons which are not letting you lose weight even after following a low-carb diet.

Reasons You're Not Losing Weight

1. You're Over Exercising

This may sound absurd but one of the primary reasons why burning calories through exercise may still not result in weight loss is due to overexertion, or inflammation of your body. 

When you exercise too hard on a continuous basis, your body builds up inflammation. All the added up inflammation makes you gain more weight than lose. 

Eventually, your body adapts to your excess workout regime and becomes more efficient. That means your body spends fewer calories and slows down your weight loss progress. This is known as the Weight Loss Plateau and hinders your weight loss.

2. You're Not Drinking Enough Water

About 75% of your body weight comprises of water. Hydration plays a key role in digestion and muscle function which is why it's extremely to maintain an optimum water intake. 

Water also increases calorie burning and assist in properly metabolising the stored body fat or carbohydrates.

Drink even more if you are working out. In addition to water you can also go with other healthy fluids like lime water, coconut water and jeera water.

3. You're Not Eating Nutritional Food

Following a low-carb diet is more than just eating fewer carbs. For healthy weight loss to happen, it's important to replace those carbohydrates with whole, nutritious foods.

Replace some carbs with lean meats like fish, eggs, vegetables, and healthy fats as it can help you lose weight. Instead of just consuming protein, your healthy diet should include food items with healthy fats like Avocado and walnuts as well.

4. You're Sleeping Less

According to studies, Lack of sleep and rest has been linked to weight gain and obesity, hence sound sleep is extremely important if you want a healthy weight loss to happen.

Lack of sleep will make you more hungrier, make you feel tired and less motivated to exercise or eat healthy food.

People often suffer from sleeping disorders, so talk to your healthcare provider if you feel like you may have a sleeping disorder.

5. You're Not Following An Effective Exercise Routine

All of us know how critical is exercise for both physical and mental health. It helps you boost your mood, improve metabolic health, Increase muscle mass and much more.

In addition to that, Exercises like weightlifting can improve hormone levels and helps you lose fat over the long term.

High intensity exercises are an excellent form of cardio that improves your metabolism and raises your levels of human growth hormone (HGH). So try following routine which is a mix of cardio and muscle building exercises for optimum results. 

6. You're Eating Too Much Of Dairy Products

Dairy products are generally high in protein and their amino acid composition can cause big spikes in your insulin level. In fact, proteins found in dairy products can spike insulin as much as white bread.

Eating dairy products often can negatively affect your metabolism and can stop you from getting all benefits of a low-carb diet.

Try cutting on some dairy stuff and you might see benefits from avoiding milk and cutting back on the cheese, yogurt, etc.

7. You're Setting Expectations Too High

When we don’t see results as fast as we expect, we get frustrated but it's important to understand that weight loss takes time. Rate of weight loss may defer from person to person, some people lose weight faster, while others lose weight slowly.

Losing around 1–2 pounds (0.5–1 kg) per week seems a realistic goal.

Even if you don’t see weight loss results right away, keep following a healthy diet, efficient excersise routine and try to remain stress free, as increase in stress causes increases cortisol levels in the blood, which can increase feelings of hunger and cravings for unhealthy foods


Weight loss journey can be tiring, frustrating both physically and psychologically, when you aren’t losing weight as fast as you expected. 

Just try following a healthy diet, cutting on unhealthy carbs, exercise everyday and you can lose weight but don't stress yourself too much as it's important to understand that Weight loss takes time.

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