Not Losing Weight Fast Enough

author avatar Dr. Eric Berg 02/28/2024

Overcoming Obstacles with Slow Weight Loss 

Weight loss can be challenging, and understanding the potential underlying factors for slow weight loss is essential.

Explore the hormonal imbalances linked to slow weight loss, such as insulin resistance and sluggish thyroid function, and discover the importance of setting realistic expectations based on individual circumstances and being patient during your journey. Learn about how doing Healthy Keto® and intermittent fasting promotes metabolic health and helps to speed up weight loss. 

Understanding the Internal Barriers to Weight Loss

Insulin resistance and sluggish thyroid function are common obstacles that hinder weight loss and may even trigger weight gain. If you're trying to lose weight, it's essential to understand your body type and how your hormones affect your weight loss journey.

There are two main categories of body types: metabolic and hormonal.

Metabolic Body Types

In contrast to hormone body types that focus on hormonal influences of body composition, metabolic types are based on how well your body utilizes energy, absorbs nutrients, and burns fat. The following list includes three common metabolic types:

  • Type A: This group typically struggles most with carbohydrate-rich foods such as white rice or refined carbs, leading them towards obesity if not following a low-carb diet. 

  • Type B: These people tend to have a slower metabolism, which means they burn fewer calories at rest than other body types. They may benefit from increasing their physical activity levels or incorporating weight training into their exercise routine.

  • Type C: This group tends to be more prone to emotional eating and feeling hungry even after eating plenty of food. Intermittent fasting is an excellent choice for the metabolic body type to boost metabolism while reducing feelings of hunger.

Incorporating Healthy Habits

No matter what body type you have, certain dietary principles will support steady weight loss and healthy weight maintenance over time. These include:

  • Eating a proper diet with plenty of whole foods such as healthy fats, organic vegetables, full-fat dairy, seeds and nuts, grass-fed meats, and wild-caught game and fish.

  • Reducing carb intake and, instead, obtaining most calories from healthy fats. 

  • Practice intermittent fasting

  • Include regular physical activity such as walking or strength training exercises.

Poor Liver Response to Insulin

Insulin Resistance as a Major Obstacle in Weight Loss

Insulin resistance is a condition caused by a high-carb diet and characterized by a lack of cellular insulin response, leading to high blood sugar and insulin levels. Fat cannot be used as an energy source whenever insulin is high.

Insulin resistance is commonly associated with obesity, type 2 diabetes, and metabolic syndrome, which can hinder your weight loss efforts.

  • Avoid processed foods: Processed foods tend to have added sugars and unhealthy fats that contribute to insulin resistance.

  • Limit carbs and sugars. It’s best not to exceed 20 to 50 grams of carbs daily to promote fat burning. 

  • Incorporate more whole foods into your diet: Whole foods like vegetables and healthy fats help improve insulin sensitivity by providing essential nutrients without causing spikes in blood sugar levels.

  • Maintain regular physical activity: Exercise helps increase muscle mass, improving glucose uptake by cells and reducing overall insulin requirements from the pancreas, thus helping combat insulin resistance.

The Role of a Slow Thyroid in Hindering Your Progress

A sluggish thyroid gland or hypothyroidism may also impede weight loss due to its role in regulating metabolism. When the thyroid gland produces fewer thyroid hormones, your metabolism slows, which makes losing weight challenging even if you constantly exercise.

Symptoms of hypothyroidism include fatigue, cold intolerance, constipation, and unexplained weight gain. To address a slow thyroid, consider the following strategies:

  • Incorporate iodine-rich foods into your diet: Iodine is essential for proper thyroid function. Foods like seaweed, fish, and dairy products are good sources of this nutrient.

  • Consult with your healthcare provider: They can diagnose any underlying issues related to your thyroid gland and formulate an appropriate treatment plan.

  • Manage stress levels: Chronic stress may contribute to an underactive thyroid by disrupting hormone production. Engaging in relaxation techniques such as breathing, walking in nature, or gardening can help alleviate stress and support overall well-being, including optimal thyroid function.

Setting Realistic Expectations for Weight Loss

When embarking on a weight loss journey, it is crucial to set realistic goals and understand that losing weight takes time, especially when dealing with underlying health problems like insulin resistance.

While some individuals can lose two pounds per week, others may lose only one or less. Being patient while losing weight and adjusting your expectations is essential, especially if you suffer from hypothyroidism or insulin resistance. 

Overcoming Slow Weight Loss

If you're struggling with slow weight loss, addressing the root causes of your stubborn metabolism is essential. Managing insulin resistance or adrenal fatigue and addressing potential low thyroid function is crucial to achieving healthy weight loss and promoting metabolic health.

Combining Healthy Keto with Intermittent Fasting 

Ketosis is a metabolic state in which your body burns fat instead of glucose for energy. Consuming fewer carbohydrates and increasing healthy fats in your diet can help lower insulin levels and improve insulin sensitivity. Consuming fewer carbs and increasing healthy fats in your diet can also significantly reduce insulin levels, which not only aids weight loss but also helps to lower the risk of type 2 diabetes or PCOS.

Intermittent fasting can be an additional tool to amplify the advantages of a low-carb ketogenic diet by providing your body with extended periods of low insulin levels. This allows time for cellular repair processes while promoting increased fat-burning during fasting periods.

  • Avoid refined carbohydrates like white rice, pasta, bread, and sugary foods and drinks.

  • Limit net carbs to no more than 20-50 grams daily. 

  • Consume a variety of non-starchy veggies, such as lettuce and cruciferous veggies.

  • Most of your calories are from healthy fats, including avocados, nuts/seeds, grass-fed butter, or coconut oil. 

  • Select high-quality protein sources like grass-fed meats, wild-caught fish, and free-range eggs.

Nutrients that Support Weight Loss

While diet and lifestyle changes are crucial for overcoming slow weight loss, certain nutrients can enhance your metabolism and aid in maintaining a healthy weight.

Green tea extract, which has been demonstrated to increase metabolism and fat oxidation, is often utilized by those seeking weight loss. If you suspect that insulin resistance or adrenal fatigue is hindering your progress, consider incorporating targeted supplements such as:

  • Adaptogenic herbs: Support adrenal function by helping the body adapt to stressors.

  • Magnesium involves numerous metabolic processes, including energy production and blood sugar regulation.

Before beginning a new supplement program, it is advised that one consult with their healthcare provider; this is especially true if there are any existing medical issues or medications being taken.

Monitoring Your Progress Without Obsessing Over Numbers

While tracking your progress is essential for weight loss, obsessively focusing on daily numbers can lead to frustration due to natural fluctuations.

Instead of weighing yourself every day expecting instant changes, try monitoring weekly trends while staying committed long-term.

Getting Healthy to Lose Weight, Not Lose Weight to Get Healthy 

Beyond just pounds lost, how your body and health respond to the changes you are making is essential. Increased energy levels, improved sleep quality, less hunger and cravings, and better mental focus are all consequences of adapting to a low-carb ketogenic diet and intermittent fasting

Focusing on these factors allows a more balanced perspective and encourages continued commitment to healthy habits. 

Make Changes if Necessary 

It's essential to be open-minded and modify your weight loss plans under your results.

If progress is not coming as quickly as desired, consider altering your diet or exercise regimen while remembering that perseverance is essential when tackling health problems.

Fine-tuning Your Nutrition Plan for Optimal Results

Your nutrition plan plays a significant role in determining the success of your weight loss journey.

To reach your desired outcomes, assessing and refining your dietary habits is essential. If your weight loss progress has been unsatisfactory, consider revising your macronutrient ratios or diversifying the nutrient density of your meals.

  • Review your carb intake. Consuming more than 50 grams of carbs daily stops your body from burning fat. 

  • Increase healthy fats from avocados, nuts & seeds, olive oil, and coconut oil.

  • Include fiber-rich and micronutrient-dense non-starchy vegetables in your diet.

Experimenting with Different Types of Physical Activity

Besides tweaking your nutrition plan, experimenting with various forms of physical activity can also help break through plateaus during slow weight loss.

The key is finding activities that are enjoyable yet challenging enough to keep you engaged over time:

  1. Aerobic exercises: Brisk walking, jogging, swimming, and cycling can help improve cardiovascular health while burning calories.

  2. Strength training: Incorporating resistance exercises like weightlifting or bodyweight workouts can increase muscle mass, which in turn boosts your metabolism and aids in weight loss.

  3. Flexibility exercises: Stretching routines enhance flexibility and promote relaxation and stress relief, which are crucial for overall well-being.

In addition to trying new activities, consider adjusting your current exercise routine's frequency, intensity, or duration. Try varying the intensity of your current exercise routine by adding short bursts of high-intensity intervals, such as sprinting, to enhance progress.


Frustratingly slow weight loss can be due to insulin resistance, a sluggish thyroid, or consuming too many carbs and sugars. 

To achieve steady weight loss, it's essential to adopt a nutritious low-carb diet in combination with intermittent fasting and engage in physical activity.

Setting realistic expectations, monitoring progress without obsessing over numbers, and adapting your approach based on results are all critical steps toward losing weight and achieving long-term success.


1. How Can I Speed Up My Weight Loss When It Slows Down?

Consider adopting a Healthy Keto diet and practicing Intermittent Fasting to speed up your weight loss. Additionally, incorporate regular physical activity, manage stress levels, get adequate sleep, and stay hydrated.

You may also benefit from targeted supplements like chromium and magnesium to support healthy blood sugar control, a key to weight loss.

2. What Is the Slowest Way to Lose Weight?

The slowest way to lose weight is by making small incremental changes in your lifestyle over prolonged periods. 

3. Why Am I Losing Weight So Slowly?

Losing weight slowly could be due to factors such as insulin resistance or thyroid issues that prevent fat burning and stimulate fat storage.

Other reasons include inadequate physical activity, poor sleeping patterns, consuming too many carbs and sugars, and stress. 

4. Is Slow or Quick Weight Loss Better?

In some cases, slower weight loss can be more sustainable long-term because it allows you to make gradual lifestyle adjustments rather than drastic changes that are difficult to maintain.

Slower-paced progress might also help preserve lean muscle mass while shedding excess body fat.

Healthy Keto Guide for Beginner

FREE Keto Diet Plan