Why can’t I lose weight? The most common mistakes when trying to lose weight + tips on how to lose weight

Are you trying to exercise, but the scales still aren’t budging? Perhaps it’s not a lack of willpower, but mistakes in your diet. Do you ask yourself why you aren’t losing weight when you exercise, or why you aren’t losing weight when you eat little? We know where the problem might lie and can advise you on what to eat whilst losing weight and what helps with weight loss – without drastic diets, miracle promises or the yo-yo effect. 💪

• How to lose weight? This works! 🏅
  • 1. Calorie deficit 🍽️
  • 2. Diet composition 🥗
  • 3. Regularity of meals 🕐
  • 4. Exercise 🚶
  • 5. Sleep and avoiding stress 💤
• How to lose weight quickly – what’s realistic and what’s a trap? 🚦
• The most common weight loss mistakes
  • 1. Why am I not losing weight when I exercise  💪
  • 2. Why am I not losing weight when I eat so little? 🍌
  • 3. Why am I not losing weight despite being in a calorie deficit 🍽️
• How to set a calorie deficit correctly?
• What helps with weight loss?
• What should I eat if I want to lose weight?
• When should I drink protein when losing weight? 🥤
  • Why drink protein when losing weight?
  • When should you not take protein?
• Conclusion: be kind to yourself 💚
• FAQ

How to lose weight? This works! 🏅

Do you feel like you’ve tried absolutely everything, yet still can’t seem to lose weight? The answer certainly doesn’t lie in drastic diets or starvation, even though many people still believe it does. The body usually doesn’t respond well to such extremes.

Instead of the expected results, you often end up with fatigue 😴, uncontrollable cravings for sweets 🍫, evening overeating 🍔 and frustration 😖 that the scales aren’t budging despite all your efforts.

While some alternative approaches to weight loss may work to some extent, they often carry risks – such as the yo-yo effect or other side effects. One example is intermittent fasting, which we cover in detail in a separate article.

Once we move away from starvation diets, we can focus on what really works when trying to lose weight:

1. Calorie deficit 🍽️

A moderate calorie deficit is the foundation of effective weight loss. It is not about starving yourself or completely cutting out all ‘unhealthy’ foods, but about a regime that your body can handle without undue stress and that you can stick to for longer than just a few days.

This ensures gradual weight loss without significant muscle loss. After all, the aim of your weight loss efforts is to lose fat, not muscle.

You achieve a calorie deficit when the amount of energy you expend is higher than the amount of energy you consume from food. The basic principle is to increase physical activity, reduce energy intake from food, and ideally combine both. You can read how to set a calorie deficit correctly at here .

2. Diet composition 🥗

Diet composition is another crucial step in losing weight. When losing weight, it’s worth focusing on foods that fill you up and provide your body with the necessary nutrients and energy.

It is not just the quantity of food that matters, but also its composition. Below we have some tips for you on what to eat when losing weight.

3. Regularity of meals 🕐

Just as important as what you eat is the regularity of your meals. If you eat erratically, skimp on meals, or go for hours without eating at all – that’s when cravings often strike, easily overwhelming all your good intentions.

A simple routine works much better, where you don’t suffer from hunger but also don’t eat mindlessly.

How often you eat depends on your daily routine and how hungry you feel. Some people prefer three larger meals a day, whilst others find three main meals supplemented by one or two smaller snacks more suitable. 

4. Exercise 🚶

Exercise is closely linked to weight loss. But that doesn’t mean you have to perform like a professional athlete every day. Brisk walking or light weight training is often more effective than trying to completely exhaust yourself with every workout.

As well as exercise, recovery is also important.

5. Sleep and avoiding stress 💤

Quality sleep and stress relief are also important. It is precisely these factors that often influence weight loss more than we realise.

That is why we should not forget to wind down in the evening, get enough sleep and make sure we set aside time just for ourselves.

How to lose weight quickly – what’s realistic and what’s a trap? 🚦

If you’re looking for something that really works for weight loss, we might disappoint you – there’s no miracle solution. Definitely don’t look for weight-loss pills that work on their own. Without adjusting your diet and lifestyle, no supplement will guarantee the desired result.

If you’re wondering how to lose weight as quickly as possible, it’s worth remembering that results achieved too quickly are often only temporary. Crash diets usually rely on drastic calorie restriction, which the body perceives as a state of emergency and consequently slows down your metabolism.

Once you return to your normal diet, the dreaded yo-yo effect usually sets in. That is why sustainability is far more important than speed.

Processed foods and simple sugars (such as instant soups, packaged sweets, fizzy drinks, frozen pizzas 🍕, and fast food 🍟) are also major pitfalls when trying to lose weight. Although they fill you up quickly, they cause fluctuations in blood sugar levels. As a result, hunger often sets in much sooner.

Alcohol 🍷 is another saboteur of weight loss. As well as containing empty calories (it has a high energy content), it can increase your appetite and disrupt your control over how much you actually eat.

The most common weight-loss mistakes (which hold you back more than you think)

Before you give up on your failed attempts to lose weight for good, find out what might actually be behind your weight plateau. You might recognise yourself in one of the following situations:

1. Why am I not losing weight when I exercise 💪

Exercise is great and undoubtedly important for weight loss, but on its own it is often not enough. Unless you combine it with a moderate calorie deficit and a balanced, regular diet, results will be hard to come by.

Another common mistake is eating more calories after a workout than you actually burned during the session, treating it as a reward for your effort (that you simply ‘deserved’ the food).

Problems can also arise if you exercise too intensely 🏋️ and don’t allow your body enough rest.

Chronic stress, which raises cortisol levels, can also play a role. It is precisely this that is linked not only to increased appetite but also to water retention and fat storage.

When it comes to weight loss, natural movement – brisk walking, light strength training and a routine you can stick to in the long term – tends to work better than daily gruelling gym sessions.

2. Why am I not losing weight when I eat so little 🍌

Eating too little can actually hinder weight loss rather than help it. When the body doesn’t get enough energy over a long period, it starts to conserve it more, and the metabolism slows down.

Instead of the expected weight loss, this often leads to fatigue and increased cravings. Another problem is that with very low calorie intake, the body loses not only fat but also muscle mass. And it is precisely muscles that play a key role in how efficiently the body burns energy. The less muscle you have, the slower your metabolism may be.

Moreover, such an approach is unsustainable in the long term. People who try to eat as little as possible only last a few days before returning to their original eating habits – so they are back to square one.

The goal of weight loss is therefore not to eat as little as possible, but to eat a balanced diet, regularly, and within a properly determined calorie deficit  . It is precisely this approach that supports healthy weight loss in the long term.

3. Why am I not losing weight despite being in a calorie deficit 🍽️

If you aren’t losing weight even though you feel you’re in a calorie deficit, it’s quite possible that you aren’t actually in one. The problem usually lies in miscalculating energy intake or expenditure.

Many people often underestimate how many calories they actually consume – they forget, for example, about drinks, oil used in cooking, seasonings or small ‘snacks’ throughout the day.

Similarly, they may miscalculate the calorie deficit itself and, for example, overestimate their energy expenditure.

How do you set a calorie deficit correctly?

A calorie deficit is the basis of ‘healthy’ weight loss. This means you burn more energy than you consume from food, so your body starts to use stored fat reserves.

It is generally recommended to set the deficit at around 15–20% of your total energy intake. First, you need to work out how much energy you need daily to maintain your current weight (maintenance intake), and then reduce this figure by approximately 15–20%.

Energy intake vs. energy expenditure

Energy intake refers to all the energy you consume from food and drink during the day. This includes not only main meals but also snacks, sweets, alcohol, sugary drinks, and small nibbles throughout the day.

Energy expenditure, on the other hand, is the amount of energy your body burns in a day. It consists mainly of three parts:

• 🚶 Movement and daily activity – this includes everyday activities such as walking, cleaning or household chores, as well as targeted exercise. The more active your day is, the higher your energy expenditure. This accounts for roughly 30%, and for professional athletes, easily more than 50% of total energy expenditure.

• 🫁 Basal metabolic rate – the energy the body needs for basic functions, such as breathing, organ activity or maintaining body temperature. For the average person, this makes up the largest part of daily energy expenditure (around 60%).

• 🥗 Thermic effect of food – the energy the body uses to digest and process the food consumed. This usually accounts for around 10% of total energy expenditure.

Energy balance

Energy balance shows the relationship between energy intake and expenditure. 

The balance can be:

• Balanced – energy intake and expenditure are roughly equal, so you maintain your weight.

• Positive – you consume more energy than you expend, leading to weight gain.

• Negative – you expend more energy than you consume, and your weight gradually decreases.

It is this negative energy balance that is known as a calorie deficit.

How do you calculate a calorie deficit?

First, you need to find out how much energy you need each day to maintain your current weight (maintenance intake). You can calculate this using an online calculator, where you usually enter your gender, age, height, weight, estimated body fat percentage and level of physical activity. 

If you want to go into more detail with the calculation, you first need to determine your basal metabolic rate; various calculators will come in handy for this (such as Harris-Benedict, Mifflin-St. Jeor or Katch-McArdle).

The next step is to calculate the energy you expend on movement and physical activity. This is done using the so-called Physical Activity Level (PAL) values .

Multiply your calculated basal metabolic rate by the PAL number corresponding to the activity in question. For example, 1.4 to 1.5 indicates a sedentary job with little or no strenuous leisure activity.

• For example: 1,500 kcal (basal metabolic rate) x 1.4 (PAL) = 2,100 kcal

If you have any targeted physical activity on that day, such as running or training, add this to the calculated calories. You can get a rough estimate of the value from various calculators or smartwatches.

• For example: 1,500 kcal (basal metabolic rate) x 1.4 (PAL) + 400 kcal (60 minutes of running) = 2,500 kcal 

The thermic effect of food is also included in the total energy expenditure. This amounts to roughly 10%.

• For example: 10% of 2,500 kcal = 250 kcal → 2,500 + 250 = 2,750 kcal 

And what should you do with the calculated maintenance calorie intake?

Once you know your maintenance intake (i.e. the amount of energy at which you maintain your weight), you can simply use this as a baseline. If your goal is to lose weight, simply reduce this value by approximately 15–20%.

In our example, the resulting intake would be around 2,200–2,337 kcal per day.

At the start, a mobile app can be a great help; once you enter a specific food, it will calculate its calorie content. This will give you a better idea of how much energy you’re actually consuming, and you’ll gradually learn to estimate portion sizes more accurately.

Over time, you’ll get a better ‘feel’ for portion sizes and won’t need to record everything so meticulously.

What helps with weight loss?

The foundation remains the balanced diet mentioned above 🍽️, regular exercise 🚶 and a healthy lifestyle 🧘, which you can support with various supplements:

• Creatine monohydrate is useful for supporting physical performance during short, intense workouts. This dietary supplement can boost vitality and strength, as well as the body’s ability to recover more quickly. Why should you take it too? Find out in our article.

• It may be a good idea to include a functional drink in your daily routine, such as our Hemnia Green Booster, which contains superfoods, fibre and vitamin C.

• Before exercising, Hemnia Energy patches can be useful for a quick boost – simply stick them on your skin and let them work their magic. You might also find the natural RISE aroma roll-on a pleasant way to invigorate your body.

Tip: Functional patches are becoming increasingly popular. Find out how they can help you.

• You can also support your daily well-being and immunity with CBD gummies. For example, Hemnia Focus Gummies in the cappuccino flavour combine lion’s mane extract with vitamins and CBD.

• A collagen drink with hyaluronic acid can be a suitable supplement to support vitality, skin elasticity, and the health of your joints and hair.

• Post-workout recovery can be pleasantly supported with the natural aroma roll-on RETURN. Keep it to hand at any time of day and reach for it when you feel exhausted, a dip in energy, or the need to slow down. Simply apply it to your pulse points and let it work – perhaps even as part of your evening calming ritual.

• You can relax with Hemnia herbal blends, which you can use to make tea or add to your bath. We’ve written more about their effects and uses in the article How to use herbs and herbal mixtures for relax.

• CBD oil can also be incorporated into your evening routine, particularly if you want to help calm your body and promote better sleep. The EASE aroma roll-on can also help you achieve a sense of inner calm, whilst Sleep patches can help improve your sleep.

Tip: Find out how roll-ons are useful in aromatherapy and how to use them correctly, or what benefits CBD oil can offer.

What should I eat if I want to lose weight?

When losing weight, it’s not just how much you eat that matters, but also what you eat. The aim is to choose foods that provide your body with nutrients and energy. Protein, fibre and healthy fats play an important role.

If you’re wondering what to eat whilst losing weight, focus on these basic food groups:

• Protein – the most important nutrient when losing weight, as it helps you feel full and maintain muscle mass. This includes meat, fish, eggs, dairy products and plant-based products (tofu, tempeh, etc.)

• Fibre – aids digestion and prolongs the feeling of fullness. This includes vegetables, fruit, whole grains and pulses.

• Healthy fats – important for hormones and energy. Healthy fats are found, for example, in nuts, seeds, avocados and high-quality oils.

• Complex carbohydrates – provide energy without causing large fluctuations in blood sugar levels. Complex carbohydrates can be found in wholemeal bread, rice, potatoes or, for example, porridge.

Sample plate:

• 50% fruit and vegetables
• 25% protein
• 25% side dish (ideally wholemeal)

You can also include so-called superfoods in your diet, i.e. natural foods rich in essential nutrients. They contain high levels of beneficial substances that support immunity and overall vitality.

These include, for example, chia, flax or hemp seeds, turmeric, maca or ginseng, fermented foods (kombucha or kimchi) and green foods (chlorella, spirulina and green barley), among others.

Tip: We’ve written more about nutrient-rich foods in the article: What are superfoods and how can they benefit you?

As well as superfoods, MCT oil can also be included in your diet; it is a good source of energy and can help you feel fuller.

As well as your meals, remember to stay hydrated – drink plenty of clean water 🥛.

When should you drink protein when losing weight? 🥤

When to drink protein while losing weight depends primarily on your daily routine and your need to replenish protein. However, it is most useful in the following situations:

1. Before exercise – you’ll give your body energy and prepare it for better performance. Preparation is simple; you can easily make it right at the gym in a shaker.

2. After exercise – ideal after a tough workout; it supports muscle recovery and growth.

3. As a snack – if you’re short on time, it’s a simple way to give your body protein. You can also use it in baking or simply add it to yoghurt or quark.

Why drink protein when losing weight?

When trying to lose weight, it’s important to ensure you get enough protein. Protein drinks can be a practical way to boost your protein intake when you’re struggling to get enough from your regular diet.

Protein also helps prolong the feeling of fullness, reduce food cravings and support your metabolism.

When should you not take protein?

If you get enough protein from your regular meals during the day (e.g. meat, eggs, pulses or dairy products), there is no need to take protein.

Conclusion: be kind to yourself 💚

Losing weight doesn’t mean doing everything perfectly or punishing yourself for every piece of chocolate. It means establishing a long-term, sustainable routine.

Instead of extreme diets, small but regular steps usually work better – a moderate calorie deficit, a balanced and regular diet, plenty of exercise and good-quality sleep. It’s just as important to be patient and kind to yourself. 💝

It is precisely this approach that leads not only to weight loss, but also to achieving and maintaining your dream results.

  

Author: Lucie Schmidtová

  

Photo: AI

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