Why aren't I losing weight?

You and Frustration have struck up a friendship. You meet once a week at your bathroom scales but the conversation is rarely polite. You put in all the effort, but get nothing back!

You watch what you eat, sacrifice chocolate, skip the cream, sweat it out at the gym and sip green tea all day – and for what? A miserly 100g loss on the scales or – worse still – nothing at all! You’re doing everything right, so why aren’t you losing weight?

Whether you are new to weight loss or a seasoned slimmer who’s reached an unexpected plateau, we’re here to help.

There are a host of reasons why your weight loss might have reached a standstill. Losing weight is rarely a linear process. There are many complex bodily mechanisms at play and anything from stress to hormones, metabolism to dehydration can affect your weight loss.

That’s why we’ve put together The Biggest Loser Club troubleshooter: 12 checks you can make to ensure you’re backing yourself with the best weight loss odds. Answer each of these questions honestly, follow the simple advice and you could start seeing the results you want soon.

Scales etiquette Are you weighing yourself properly? Jumping on the scales after a workout today and after lunch next week won’t give you accurate results. Always weigh yourself on the same day of the week, at the same time of day (preferably first thing in the morning) and wearing the same clothes or none at all.	Tape tactics Are you taking your measurements regularly? If the scales don’t show a loss but the tape measure does, then you are probably losing fat but gaining muscle (which has less mass per gram). It means you’re slimming down, so keep up the good work and, remember, the more muscle you have the more energy your body burns metabolically.	Diary diva Are you filling out your diary thoroughly and honestly? Research conducted by the University of Newcastle found that the more you use your diary, the more weight you are likely to lose. Members who used the diary five times a week or more lost the most, followed by those who used theirs four and three days respectively.
Mark your target Are you sticking to your calorie target? It’s important to control the number of calories you put into your body, but it’s also vital that you eat enough. Starving yourself simply won’t work! It will send your body into famine mode, which slows your metabolism in order to conserve precious energy.	Measure up Have your portion sizes slipped? Go back to weighing and measuring your food for two weeks. Guestimating half a cup of this and a tablespoon of that won’t give you the most accurate results on your waistline or in your diary. Be precise and you might be surprised where extra calories are hiding.	Stoke the fire Do you bypass breakfast or struggle to find time for lunch? Try not to skip meals, but instead eat regularly and have healthy snacks throughout the day. This will keep your metabolism burning and hunger at bay. Try following the menu plans for a couple of weeks to help keep you on track.
Bottoms up Are you drinking enough of the clear stuff? Water boosts your metabolism and makes you feel fuller for longer – water is the dieter’s friend! You should aim for six to eight glasses of water a day, and more if it’s hot or you are doing a lot of exercise. Remember herbal teas count too.	Wise workouts How long since you’ve mixed up your exercise regime? Your body can get used to doing the same exercise week after week and as you get fitter you don't have to work as hard. Stepping up the frequency, intensity or trying something completely different helps you jump into weight loss mode again.	Chill out Tired and stressed? Invest in some rest. Sleep deprivation can lower your metabolism and leave you craving energy hits from sugary foods; plus, if you’re tired you’re less likely to commit to your exercise.  Stress releases the hormone cortisol which stimulates your appetite. Try yoga, hot baths, massage, music ...
Carbs critical Have you been cutting carbs? Glycogen is a complex carbohydrate stored in your muscles with water and used during exercise. Drastically cut carbs and you’ll lose both the stored glycogen and water, registering as a big initial loss. But the scales usually go up when your muscle cells are replenished.	Cycle hike Ladies, is it that time of the month? If so, the scales are likely to register a little skywards. Women tend to retain fluid ahead of menstruation, which can camouflage a loss or even look like a gain in weight. You’ll get a better picture of your results if you consider them over a whole month.	Add it up As you lose weight and your body gets smaller, it makes sense that you need less energy to keep it ticking over. If you are struggling to lose weight even though you’re doing all of the above, it might be time to revisit your energy target in My Profile and consider reducing your calorie intake.