Most of us have done it, but the problem is, Dr. Raise your hand if you’ve ever thought something like the following after stepping on the scale: “I’m still losing fat, I’m just strength training really hard and gaining muscle.” You’re way overestimating your muscle weight. Jessica Cording, RD, CDN, is a nutritionist and the author of The Little Book of Game-Changers.ġ. Keri Gans, RD, is an NYC-based nutritionist and the author of The Small Change Diet. Brigitte Zeitlin, MPH, RD, CDN, is a health coach and BZ Nutrition founder. Meet the experts: Matthew Weiner, MD, is the director of bariatric surgery and the medical director of telemedicine at Tucson Medical Center. Thankfully, experts give ways to combat all of them. If you aren’t seeing any progression, the reasons ahead might help you understand why your weight-loss journey has been tougher than usual. (If you weigh 150 pounds, you can expect to lose about 15 pounds by changing your diet and upping physical activity alone.) Anything beyond that amount will be tougher to lose because your body will attempt to resist it and maintain your fat and energy stores, he explains. So, the best way to gauge how much weight you can lose with diet and exercise is by calculating 10 percent of your total body weight, Dr. (You’ll want to eat proper amounts of both protein and veggies.) Since humans are built for survival, not eating enough might end up sending your body into starvation mode, which is when your metabolism slows down and your bod holds onto calories so it can have fuel to think straight and energy for the day. Also, many diets focus what you take out of your diet, leaving women to not eat enough food-either enough daily calories, or nutrient-filled foods. Zeitlin says that women sometimes overestimate the amount of calories they burn when working out. There are other reasons why you might not be losing weight, though. So, if you’re randomly picking trendy diets, it might not be the best one for you. “Weight loss is super individualized,” she says. Still, it’s totally possible for women to lose weight healthily-which means losing half a pound to two pounds per week, says Brigitte Zeitlin, MPH, RD, CDN, health coach and BZ Nutrition founder.

“It might take men two to three months to lose 10 percent, while it takes women five to six months.” “Men do tend to lose weight faster than women, but when you look at the total amount of weight loss over time, it’s not as different as you might think,” Dr. Plus, it takes a bit longer for women to see results. But for postmenopausal women, doing the same can potentially only contribute to five to seven percent. For young adults, it’s way easier-they can sometimes lose up to 20 percent of their body weight by eating right and working out, Dr. (But those things do help!) “It also depends on your age, gender, and starting weight,” says obesity expert Matthew Weiner, MD, the director of bariatric surgery and the medical director of telemedicine at Tucson Medical Center. Thing is, weight loss isn’t just about diet and exercise. You might be wondering, Why am I not losing weight? It can be extremely frustrating if you feel like you’re doing everything right wellness-wise, like getting quality sleep, eating healthily, and moving daily-but the number on the scale stays the same.

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