Are You a Victim of Weight Loss Resistance?

The process of losing weight is idyllic in theory, but when it comes down to it, things often get in the way of good news when you check your weight on the scales. If this is the case for you, there's a high probability that you're making some classic mistakes. Learn more about weight loss resistance.
Are You a Victim of Weight Loss Resistance?

Last update: 04 August, 2021

Motivation when starting a healthy lifestyle is often immense, as people are inspired by amazing results with drastic changes in sizes that they see in others. However, the cases of weight loss resistance are the most frequently evidenced. Why do these problems occur?

The truth is, constant dieting and exercise aren’t enough, as you need to attend to a greater number of details and be attentive to common mistakes. In that sense, if you continue reading, you’ll discover the main reasons why weight loss becomes too complicated for many.

Main reasons for weight loss resistance

Resistance to losing weight is often due to a combination of the reasons that we’ll explain below. In other words, they don’t usually occur in isolation. In short, if the goal is to stop being frustrated each time you step on a scale, then you should pay attention to the following factors.

1. Drinking too little water

The importance of water for the body is well known. However, healthy routines can overlook the basics and focus on points that are considered more complex.

Generally speaking, between 1.5 and 2 liters of water per day are required. Of course, depending on weight, height, age, and activity, adjustments will have to be made to the total amount.

Beyond this, resistance to weight loss occurs because dehydration affects fat from burning in your body. Therefore, lipolysis during exercise won’t be as efficient if you don’t drink the necessary amount of water.

A woman drinking a glass of water.
Maintaining hydration in weight loss plans is something you might neglect and this can have negative repercussions.

2. Eating worse than you think

When dieting, priority is given to concepts such as reducing the calories you ingest. And although it’s important, it shouldn’t be the only thing you evaluate in order to lose weight. For example, you should pay attention to the body’s reaction to certain dietary measures.

Eating every 3 or 4 hours can be a negative thing if, in addition, processed products are a random part of your diet. Therefore, if the balance between hunger and satiety isn’t in the right measure, the body may understand that it requires a greater conservation of energy, and so it will store the fat.

3. Presence of frequent stress

Emotional stress is another barrier to weight loss resistance. Why? Because it’s accompanied by energy saving due to the survival instinct. At the same time, food’s often used as a means to curb those uncomfortable feelings that bother us, causing us to eat more than we should and at any time.

4. Medication interference

There are medications that alter the body’s response to weight reduction. Therefore, if you’re receiving any treatment associated with depression, diabetes or high blood pressure, a visit to a doctor will be crucial in order to avoid any incompatibility with fitness.

5. You don’t do enough physical activity

Resistance to weight loss can come after a major change. After overcoming the first stage and noticing you have a better figure, stagnation often occurs. This situation is usually the result of insufficient physical activity.

If the training routine worked before to achieve substantial changes, it’s likely that a higher intensity adjustment is required so that the physical evolution doesn’t stop.

6. Too little rest

According to a study published in the U.S. National Library of Medicine, sleeping 8 hours a day improves eating behaviors and helps maintain desired body weight.

Resting less than the minimum recommended hours causes cortisol levels to rise, which has two main effects on weight loss resistance – increased hunger and regenerative hormone deficits. Both converge in the accumulation of body fat.

7. The presence of alcohol in the diet

Finally, among the main factors that can make you a victim of weight loss resistance, we need to talk about the consumption of alcohol within your diet. In fact, even if you’re not on a diet, excessive drinking also has negative consequences.

Simply mentioning how it affects weight loss, we find that it has the necessary calories (1 gram of alcohol has more than 7.07 calories) to easily and quickly undermine the efforts of exercise. In addition, it impairs liver function and weakens the ability to burn fat.

A woman refusing an alcoholic drink.
Alcohol is a caloric beverage, in addition to how it affects liver function, which complicates weight loss.

Weight loss resistance begins with mental health

Resistance to weight loss is an evil that we shouldn’t obsess over when we see that  our efforts don’t reach the desired goal. In fact, it should serve as motivation to change the habits that silently harm us.

Some additional considerations that can complement the 7 reasons above are the following:

  • Consider practicing intermittent fasting
  • Know your homeostatic threshold
  • Don’t forget to vary your workout routines
  • Don’t get distracted while eating
  • Avoid drinking fruit juices and soft drinks

Likewise, taking care of your mental health is the first step that leads to physical changes. With your mind in the right place, aligning the rest of the factors won’t be an unattainable challenge. Make the necessary changes and find your ideal weight!

It might interest you...
Low-Carb Diet For Weight Loss: What You Need to Know
Step To HealthRead it in Step To Health
Low-Carb Diet For Weight Loss: What You Need to Know

The ketogenic diet, also known as the low-carb diet, causes the individual to lose weight whilst improving their metabolism.



  • Villarreal S. Prevalencia de la obesidad, patologías crónicas no transmisibles asociadas y su relación con el estrés, hábitos alimentarios y actividad física en los trabajadores del Hospital de la Anexión. Rev. cienc. adm. financ. segur. soc. 2003 Disponible en: http://www.scielo.sa.cr/scielo.php?script=sci_arttext&pid=S1409-12592003000100009&lng=en.
  • Chaput J. Patrones de sueño, calidad de la dieta y balance energético. Physiol Behav. 2014. Disponible en: 10.1016 / j.physbeh.2013.09.006. Publicación electrónica del 17 de septiembre de 2013 PMID: 24051052.
  • Santana S. Relación del estrés laboral con la conducta alimentaria y la obesidad: Consideraciones teóricas y empíricas. Rev. Mex. de trastor. aliment. 2016. Disponible en: http://www.scielo.org.mx/scielo.php?script=sci_arttext&pid=S2007-15232016000200135&lng=es. https://doi.org/10.1016/j.rmta.2016.07.002.
  • Dweck J, Jenkins S y Nolan L. El papel de la alimentación emocional y el estrés en la influencia del sueño breve en el consumo de alimentos. Apetito. 2014. Disponible: 10.1016 / j.appet.2013.10.001.
  • Bolet M y Socarrás M. El alcoholismo, consecuencias y prevención. Rev Cubana Invest Bioméd. 2003. Disponible en: http://scielo.sld.cu/scielo.php?script=sci_arttext&pid=S0864-03002003000100004&lng=es.
  • de Morentin Aldabe, Blanca E. Martínez, et al. “Influencia de la administración de psicofármacos en el aumento del peso corporal.” Revista española de nutrición humana y dietética 17.1 (2013): 17-26.