Table Of Contents
1 Week Into Diet No Weight Loss

2 Weeks Into Diet No Weight Loss? 16 Reasons You’re Not Losing Weight

When starting a new diet or weight loss program, it’s common to expect to see results on the scale within the first week or two. However, as anyone who has tried to lose weight knows, the process isn’t always so straightforward. Oftentimes, people beginning their weight loss journey will step onto the scale at the end of a tough week in which they strictly adhered to their diet only to find themselves scratching their head thinking “2 Weeks Into Diet No Weight Loss?” It can be disheartening for so many people to see no weight loss to show for their efforts.

As a health coach and fitness enthusiast myself, I’ve helped many clients troubleshoot when initial weight loss stalls. In this article, I’ll explore 16 potential reasons your weight may not be moving despite eating healthier and share some tips to get you back on track.

1. You’re Not Tracking Your Calories Accurately

2 weeks into diet no weight loss

One of the main reasons people see no results early on is inaccurate calorie tracking. Studies show consistent calorie tracking helps with weight loss. However, it’s easy to underestimate portion sizes without careful measuring. Be sure to weigh and measure your foods, including oils and condiments, for an exact calorie count. Tracking in an app like MyFitnessPal also helps account for “hidden” calories that derail your diet.

2. Water Weight Is Masking Fat Loss

2 weeks into diet no weight loss

When first changing your eating habits, it’s normal for a small amount of water weight gain or stall to occur as your body adjusts to lower carb and sodium levels. This water weight can mask up to 5 lbs of actual fat loss in the first week. Stick with your healthy plan, stay hydrated, and measure changes using body measurements over weight alone.

3. Not Eating Enough ProteinSteak Food

Aim for high-protein options at every meal like chicken, eggs, fish, legumes, seeds and nuts. Protein is filling and important for preserving muscle mass during weight loss. Without enough protein intake, muscle loss can counteract fat loss on the scale. Aim for 0.6-0.8 grams of protein per pound of body weight daily.

4. Still Drinking Caloric Beveragesselective focus photo of glass of brown liquid

Liquid calories from soda, juice, coffee beverages and alcohol are easily overconsumed without realizing. Switch to water, unsweetened tea and coffee for hydration instead. Cutting out just one can of soda per day can equate to losing 10+ pounds in a year!

5. Not Prioritizing Whole, Unprocessed Foods

seven brown eggs on tray

Many diet foods are still highly processed with added unhealthy fats, sugars and preservatives. Focus on natural, whole foods like fresh produce, legumes, nuts, seeds, eggs, fish and lean meat for the most nutritious fuel for fat loss. Frozen veggies are a convenient option too.

6. Relying Too Heavily on the Scale

1 Week Into Diet No Weight Loss

Our weight naturally fluctuates several pounds daily based on food, water, waste and hormones. An increasing number on the scale within a few pounds is normal in the beginning and doesn’t mean you’re not losing fat. Take weekly average weights over time and also measure inches lost, as one pound of fat equals 3,500 calories burned.

7. Exercising For Weight Loss, Not General Health

person wearing orange and gray Nike shoes walking on gray concrete stairs

While exercise aids fat loss, diet is over 70% of the equation. Aim for at least 30 minutes daily, including strength training. Enjoy activities for enjoyment and well-being versus obsessively “working off” calories. Make long-term lifestyle habits, not quick fixes, your priority.

8. Experiencing More Stress than Usualwoman holding silver iPhone 6

High stress releases cortisol, a hormone hindering fat loss. Observe your stress levels and try relaxation techniques. Chronic stress also commonly leads to emotional eating or less willpower for healthy habits. Make sure to schedule time for rest and hobbies.

9. Recently Stopped Birth Control or Had Surgery

Hormonal fluctuations from birth control changes, pregnancies or surgical recovery can cause temporary water weight gain masking fat loss. While discouraging, this is normal and will regulate. Stick to long term habits.

10. Disregarding the Importance of Sleep

National Sleep Foundation guidelines aim for 7-9 hours for adults. Aim for consistency too. Fatigue boosts cortisol and appetite-altering hormones, decreasing weight management success.

11. Losing Patience with the Processgrayscale photo of woman holding her breast

Losing 1-2 pounds weekly through lifestyle changes is a realistic, healthy pace. Celebrate non-scale victories like more energy or better mood regulation too. Focusing on long-term health prevents frustration from unrealistic rapid weight loss expectations sabotaging your progress.

12. Not Logging Refined Carb Intake

While not essential to cut entirely, limiting processed grains and sugars supports stable blood sugar levels and maintaining fullness between meals. Minimize their intake and portion sizes after tracking them for awareness.

13. Forgetting About Meal Timing Strategies

person holding white mini bell alarmclock

Eating breakfast within 60 minutes of waking supports metabolism. Avoid eating 2-3 hours before bed to give food more time to digest while resting. Intermittent fasting some days while providing your body consistent, balanced nutrition can also aid fat loss.

14. Overlooking Possible Medical Factors

Hormonal imbalances, polycystic ovary syndrome (PCOS), hypothyroidism and other conditions could be contributing to a stall. See your doctor if lifestyle changes alone aren’t producing results over several months while strictly tracking intake. Ruling out underlying causes provides peace of mind.

15. Not Periodically Adjusting Calorie Intakefried food on white ceramic plate

As weight decreases, calorie needs adjust lower to maintain deficit for continued loss. Re-calculate requirements every 5-10 pounds or monthly to avoid plateaus from insufficient intake reductions over time. Apps and registered dieticians can assist you with this.


Many seemingly “perfect” diets initially stall due simply to calorie math or water weight fluctuations. While discouragement is natural, don’t give up after just two weeks. With minor adjustments to portions, added protein, carb awareness or improved tracking, you’ll likely start seeing gradual changes on the scale and in your reflections. Keep at it – your health is a journey, not a race against the clock! Let me know if you have any other questions.

Frequently Asked Questions (FAQ)

Q1. Is it normal not to lose weight the first week of dieting?

Yes, it’s very common to not see results on the scale within the first 7 days of a new diet or nutrition program. There are a few key reasons for this:

  • Water weight fluctuations from changing food intake can mask up to 5 lbs of fat loss initially. This subsides after a week or two as your body regulates.
  • Hormonal imbalances take time to regulate. Especially for women, hormones like cortisol, leptin and ghrelin impact appetite and metabolism.
  • It takes dedicating several weeks consistently for your body to fully adapt metabolic and energy expenditure changes from diet changes. Sticking with your healthy plan is important.

Q2. Why haven’t I lost any weight after a week?

Factors aside from calorie intake can inhibit early weight loss:

  • Extra sodium, carbs or liquids can cause temporary water retention. This doesn’t negate fat loss but obscures it on the scale.
  • Not incorporating strength training maintains or builds muscle mass as fat is lost, keeping weight stable initially.
  • Hormonal changes, stress levels and individual metabolism variances mean our bodies have different timelines for responding to nutrition shifts.
  • Consistency is key – try fine-tuning your food tracking and healthy lifestyle habits for better long-term adherence and results.

Q3. Why does it take 2 weeks to start losing weight?

It typically takes at least 14 days for our body to fully adjust its metabolic functions and energy use after starting a calorie-reduced diet:

  • Hunger and appetite regulating hormones adjust gradually to provide fullness signals on a lower calorie intake baseline.
  • Glycogen stores and water weight are shed from muscles over 7-14 days, revealing underlying fat loss from the true calorie deficit.
  • Giving your body 2 weeks allows it to properly regulate new metabolic and hormonal needs without drastic, unsustainable changes all at once.

Q4. Why am I not losing weight even though I m in a calorie deficit?

Rarely, underlying conditions could be disrupting fat loss. Have your doctor check:

  • Thyroid function and hormones like cortisol/insulin that influence metabolism and fat storage.
  • Accurately tracking protein intake daily too, as very-low protein slows metabolism and muscle-fat loss.
  • Women especially should track menstrual cycle trends, as hormone fluctuations affect the scale.

Usually though, minor adjustments to tracking, sleep, stress or macros get people losing again soon. Patience and consistency are key.

Q5. Why am I not losing weight while eating 1200 calories a day?

For most, 1200 isn’t enough daily fuel for long-term weight loss health:

  • Metabolism naturally downregulates on extreme deficits, conserving calories rather than burning them.
  • Malnutrition at this level jeopardizes muscle, energy levels and hormone balance long-term.
  • Re-calculate calorie needs based on current stats for a sustainable 300-500 daily deficit boosting loss of 1-2 lbs weekly.
  • Consider alternative weight loss strategies like intermittent fasting if standard calorie tracking plateaus occur.

Related Posts

are nuts good for weight loss
Weight Loss

Are Nuts Good for Weight Loss?

As a health coach who has successfully lost over 30 pounds myself through nutrition and fitness, I know firsthand the challenges of weight loss. Are

Keep Up With The Latest Health News

You will get one free email each week containing the latest and greatest health related news. Tailored just for you. We will never send spam or sell your data to 3rd parties.

Keep Up With The Latest Health News

You will get one free email each week containing the latest and greatest health related news. Tailored just for you. We will never send spam or sell your data to 3rd parties.