A follower recently asked me if I had any advice for someone who was sticking to their Weight Watchers plan: tracking points, exercising, staying hydrated but they’re not losing weight! I thought immediately this would be a great topic for the blog because I have so much to say about this. First you must assess the situation. Are you not losing ANY weight, or are you just not losing a lot? Sometimes our expectations need to be managed on a weight health journey. Here’s some scientific and behavioral reasons your weight health journey is currently stalled.

Reason #1 You’re Not Losing Weight: You’re Stressed

June is a busy, stressful time of year. The kids are wrapping up their school years and I know many of you have to work around the schedules of your children and grandchildren. Deadlines, work, family, the state of the world right now, all of it can cause stress. Many of you know, I’m a registered nurse. Well, I can tell you truly that stress is one of the most common causes of illness! Being stressed out is a real, biological process. When you get stressed out, your body releases a hormone cortisol and that can make you bloated and cause you to hold onto weight! If you’re truly sticking to the plan and aren’t losing weight due to stress, there are many things you can do to help. Always make sure you’re well hydrated, well rested, and doing some self-care activities to wind down during times of stress. I know I always say I don’t work out but getting some activity in a few times a week can help boost your metabolism and help you decompress. If you’re already working out, make some small changes in your routine. Lift a little heavier, instead of one long walk go on two short walks, any small change to keep your body guessing. If stress is the cause, find a healthy way to cope with the stress. Get your nails done, go to a bookstore and pick out a book, take a long walk, or be like me and listen to a podcast while strolling through the aisles of either Ulta, Homegoods, or an Italian grocery store.

Reason #2 You’re Not Losing Weight: You’re Overeating Zero-point Foods!

I know Weight Watchers says you can eat unlimited untracked amounts of zero-point foods. I don’t agree with this, but if it were true, just because you “can,” doesn’t mean that you “should.” It can be very easy to overeat zero-point foods especially when first starting out. I always recommend weighing and measuring servings of zero-point foods so you can learn what a real portion of chicken breast looks like. When eating zero-point foods like turkey, yogurt, corn, chicken, lentils, and eggs, stick to 1-2 servings in one sitting. For zero-point foods like vegetables, fruits, beans, fruit, you can have 2-3 servings per sitting. It’s important to know that you can’t eat “as much as you want” on a weight loss journey. People don’t like to hear this, but it’s true, you have to eat less so you can lose weight. You might have to go a little hungry from time to time, but that’s okay because your stomach is getting smaller. Eventually you will eventually require less food to feel full and satisfied and when this happens it’s much easier to maintain weight loss. Since your stomach needs to shrink, you can’t stuff it full every day and expect to see results, zero-point food or not!

Reason #3 You’re Not Losing Weight: You’re Being Impatient

Okay, this is where I skip the science and start getting a little preachy. So you stuck to the plan, got activity in, drank your water, didn’t go over your points, and you didn’t lose. I know it can be so easy to get discouraged because of this, but I invite you to take a step back to look at the bigger picture. Why did you start your weight loss journey? Was it to have a certain number on the scale? Or did you want to change your relationship with food, live a healthier life, and become the best version of you? If you just wanted the number on the scale to change, that’s fine! But I think most of you are looking for more than that. This is a journey of self-love, self-care, and self-prioritization. Why do we look for the negative in this scenario? Sure, you didn’t lose weight, but you stuck to the plan, you exercised, and you stayed hydrated. You were being healthy and kind to yourself! That is the most important factor to consider when you’ve been a perfect angel but didn’t see the scale drop this week. Keep at it, consistency is key, and it is always rewarded. It’s a much better thing to not lose than it is to gain!  

Remember, it’s a journey not a destination! Don’t give up.