15 Reasons Why Diet Don’t Work

Weight loss makes it to the top of wishlists of about 52 percent of the global population. It is not an easy task. It takes patience and discipline to see a noticeable difference.

But sometimes nothing seems to work. Have you also experienced the same? Do you also feel nothing is in favor of your weight loss journey?

Are eating in the right proportions and following a diet also failing to give results? In such scenarios, you might start questioning your diet plan’s fault.

Certain factors may indeed affect the effectiveness of dieting. This article will discuss some crucial points to note and rectify if your diet isn’t working.


Reasons Why Diet Don't Work

The following are the common reason when your diet doesn’t work and you end up ruining your fitness and health goals-

  1. You Are Always Hungry

    Our body mechanism is developed well enough to indicate when we are hungry and also when we are full. Hunger is the primary reason we eat. However, if you are eating too much or too often, the fault might be your food.

    Even a big-looking meal may not be filling enough. Try to eat a balanced meal rich in fiber and protein. Do not completely cut down on fats.

    Eat heart-healthy omega- 3 fatty acids containing foods like salmon, walnuts, and chia seeds.
    Such foods even in small amounts may keep hunger at bay and your diet on track.

  2. Stress

    Stress is the biggest factor behind binge eating or not eating at all. Both conditions may cause harm to the body.

    Practicing yoga, meditation, stress management programs, or even a walk feeling the breeze may combat stress. Thus, it may prevent emotional eating from being a hindrance to your diet.

  3. Portion Size

    Portion control is a game changer. You might be eating healthy foods according to your diet but not in the right proportions.

    Thus, your diet may seem ineffective because of a tiny flaw. Using a digital scale and knowing the serving size for your caloric needs may provide the right adjustment and balance to your diet.

  4. Intense Workout

    An intense workout may seem like an appealing option for quick weight loss or getting in shape. However, it may also pose a risk of injuries, fatigue, and cramps.

    Although not all intense exercises may cause harm, many may do much more damage than good.

    While getting physical activity throughout the month is important, try to avoid overburdening yourself. Intense workouts may increase hunger leading to binge eating and excessive calorie intake.

    Moreover, it may push your limits to an extent that you have to take some time off. An injury may worsen this even more. The more time you take off, the more derailed your diet gets.

  5. Boredom

    Eating seems like an easy option to kill boredom. Even if you watch a movie on your comfortable couch, you always munch on some popcorn.

    This is a practice of mindless eating as you are not even focused on what and how much you are eating. So, you may end up eating more.

    It is always better to listen to music, call a friend, pick up a hobby or take a power nap to avoid such instances.

  6. The Trap Of Low-Fat Foods

    It is right that high-fat foods in large quantities are major calorie contributors. Foods like cheese, avocado, nuts, nut butter, and fatty fish are rich in fats.

    People trade these options for low-fat food due to the common misconception that low-fat foods are always healthier.

    The alternatives to high-fat are not the best things to opt for. They may not be filling and compel you to eat more. So, eating healthy high-fat foods in the right amounts may be the right thing to do.

  7. Number Of Meals

    People find it easy to fool themselves into believing that eating less per meal would help when they increase the number of meals.

    Eating more often even in small amounts may add up to abundant calories. If you do so, it is better to quit this practice and aim for calorie planning for the whole day.

    Calculate your required calories and divide them evenly between meals and snacks. In such a way, you can eat some light snacks when you feel hungry without crossing the bar of required calories.

  8. Fatigue

    Eating when tired, lazy, or running out of energy is common and it is so deeply rooted that sometimes you may not realize that you do not need food, you’re just fatigued.

    If you are hungry, a snack may help but otherwise, it is just extra calories that mess up the diet. Taking some rest, reading books, and relaxing are much better options to kill lethargicness. Eat only when hungry, not when tired.

  9. Food Choices

    Deciding which food is healthy and which one is not is never easy. Studies also suggest clashes in determining the same.

    However, if you rule out suspicion based on the majority of studies, you may get to know which food is right for you.

    As avocados are considered healthy, many people eat them in bulk without even considering their fat content. Similarly, meat is a good protein source, but fatty cuts or red meat may not be as healthy as you think.

    Another common misconception is that popcorn is unhealthy. This snack is healthy when you avoid extra butter and flavors.

    Thus, making the most appropriate food choices could go a long way in keeping up with your weight loss goals without having to worry about going overboard regarding your calorie intake.

  10. The State Of Inactiveness

    Have you ever introspected your determination towards your goal? If you think an hour of intense workout does the job for the day, you might be at fault.

    Taking the stairs, going for a walk, and keeping your body active throughout the day make a noticeable difference. Hitting the gym will do no good if you decide to be a couch potato for the rest of the day.

  11. Lack Of Sleep

    For your diet to come into action, your body needs to get complete rest. A sound sleep may aid in a better response towards your diet.

    A lack of sleep may cause fatigue and stress, which are hindrances in working on a diet. Try to sleep in a dimly lit room and keep your phone aside an hour before bedtime for assisting in sleeping.

  12. Medical Condition And Age

    A diet plan may not serve the purpose of every individual. Factors like thyroid, diabetes, and autoimmune disease may affect metabolism. Deteriorating health or increasing age may also hamper the calorie-burning process.

    Since good metabolism is the key to burning calories, if you are not genetically gifted, you may have to put in the extra effort. A medical expert may assist better in such scenarios.

  13. Lack Of Lean Muscles

    Muscles are also an active spot for burning calories. More the lean muscle mass, more are the calories burned.

    Try strength training to attain the goal of lean muscles. Also, improve your diet with enough protein. Not only will protein help build muscles but also boost satiety.

    Protein has much fewer calories for equivalent grams of fat. All these steps may ensure a better body composition.

  14. Your Job

    Majority of the people are employed nowadays in desk jobs or work-from-home jobs. Technological innovations have reduced the demand for input of manual labor. In such scenarios, the energy output has reduced significantly.

    Although it is not feasible to give up on your job due to this reason, this impact can be lowered to some extent. Try staying active throughout the day by walking, taking the stairs, and exercising at home.

  15. A Flawed Exercise Plan

    Mere exercising is not enough. A well-planned and structured routine is essential along with a diet to attain your goals.

    If you follow all the intense workouts in a day and take a long break for several days, it will not help. It is better to stay consistent and not overburden yourself.


Dieting might be an effective way of weight management. Several diet plans have their benefits and shortcomings.

However, sometimes nothing seems to work. There are several reasons your diet may not give results. Body composition, eating patterns, hormones and stress are some of the key factors.

Practices like mindful eating, well-planned workout, stress management, and self-control may help ace your dieting goals.