Why am I not losing weight after 3 weeks of exercise, and what should I do?

You are not alone! Many people work out consistently but see little to no change on the scale. This can feel frustrating, but don’t worry—there are reasons for this, and solutions to help you get back on track!

1. Your Body Needs More Time

If you are thinking, "Why am I not losing weight after 3 weeks of exercise, and what should I do?", remember that weight loss takes time. Your body is still adjusting to your new routine.

What to Do?

• Be patient – Sustainable weight loss happens over weeks and months.
• Stay consistent – Keep exercising and eating well, and results will follow.

How can I break a weight loss plateau after weeks of working out.....

2. You May Be Gaining Muscle Instead of Losing Fat

If you are asking, "Why am I not losing weight after 3 weeks of exercise, and what should I do?" it’s possible that your body is building muscle. Muscle weighs more than fat but takes up less space. This means your body is getting leaner even if the scale doesn’t change.

What to Do?

• Measure progress differently – Use a measuring tape or take progress photos instead of relying on the scale.
• Check how your clothes fit – If they feel looser, you’re making progress!

3. You Might Be Eating More Than You Burn

Exercise can increase hunger, leading you to eat more calories than you think. If your calorie intake equals what you burn, you won’t see weight loss.

What to Do?

• Track your calories – Use apps like MyFitnessPal to monitor your intake.
• Focus on portion control – Stick to balanced meals with lean protein, fibre, and healthy fats.

4. You May Not Be Exercising Effectively

If your workouts are too easy or not varied, they may not be burning enough calories.

What to Do?

• Increase intensity – Try HIIT (High-Intensity Interval Training) for better fat burning.
• Mix workouts – Include strength training, cardio, and flexibility exercises.

Read More:

• What are the Best Surgical and Non-Surgical Fat Removal Options for Stubborn Belly Fat in the USA
• Why Does Fat on the Face, Hips, and Belly Stay Despite Dieting, and What Lifestyle Changes Work Best

If you’re asking, "Why am I not losing weight after 3 weeks of exercise, and what should I do?", don’t be discouraged! Weight loss is a journey, and small changes can make a big difference. Track your progress, adjust your diet, and stay committed—you’ll reach your goals in no time! Thank you....