Doing Everything Right but Still Gaining Weight? What To Do

Okay, let’s talk about one of the most annoying things that can happen when you’re trying to lose weight:
You’re being “good.” You’re watching what you eat. You’re skipping the fries. You’re in a calorie deficit—and somehow, the scale is still going up. 😫

It’s frustrating. It's confusing. And honestly? It makes you want to give up and eat all the snacks.

But don’t panic! I promise, you are not broken. There’s usually a reason (or a few!) why this is happening—and the good news is, once you figure it out, you can fix it.

So let’s break it down, mom-to-mom. Here are the top 4 reasons you might be gaining weight in a calorie deficit, and what you can do to get that scale moving in the right direction again.

This post is all about why the number on the scale might be going up even if you’re eating less—and how to turn it around.

DISCLOSURE:  This post may contain affiliate links, which just means I may earn a small commission if you buy something through a link—at no extra cost to you. I only share things I actually use and love, so if you grab something, thank you!

You’re Not Actually in a Calorie Deficit (Even If It Feels Like You Are)

I know. Ouch. But hear me out.

If you’ve been cutting calories, following your plan, and the weight still isn’t budging (or it’s going up), it’s very possible that you’re not in a true calorie deficit.

Even if it feels like you’re barely eating, your actual intake might be higher than you think. And because everyone burns a different number of calories in a day, what works for one person may not work for another.

Here’s a quick example:
I’m 5’4" and have a pretty small frame. My husband? He’s 6’4" and could probably live off cheeseburgers and still lose weight (rude, right?). Some days, if I’ve been super sedentary (hello, Netflix and laundry piles), I only burn about 1600 calories. If I eat that much, I’m just breaking even—not in a deficit.

So yeah… size, age, activity level—it all matters.

What to Do:

Start tracking your calories—every bite, every sip.

I know it’s not glamorous, but honestly? It works.

Back in the day, I used a paper notebook and a calorie book. Now I use the free version of MyFitnessPal, which makes things soooo much easier.

And trust me, I’ve been there.

A couple years ago, I was totally convinced something was wrong with me. I was eating super “clean,” avoiding treats, and thought I was way under my calorie needs—but the scale wouldn’t budge. I remember thinking, Am I some kind of freak of nature? Why isn’t this working?

So I finally got honest with myself and started tracking everything. And guess what? I thought I was eating around 1200–1400 calories a day… but once I logged all the bites, sips, and sneaky snacks, it was actually more like 1700–2000. 

Turns out, that was pretty much the same amount I was burning. No deficit = no weight loss. It wasn’t my metabolism. It wasn’t hormones (that time). It was just math.

figure out how many calories you actually burn.

This is just as important as tracking what you eat.

Here’s how you can do that:

• Use a Fitbit or other tracker
  I personally use the Fitbit Sense 2 and LOVE it. It tells me how many calories I burn each day based on my actual activity. When I eat around 1000 calories less than what I burn, the weight comes off.

  👉 Read how I used my Fitbit to lose weight

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06/03/2026 09:04 am GMT

• Use MyFitnessPal’s calorie goal tool
  Just plug in your weight, your goal, and how fast you want to lose—and it’ll give you a daily calorie target. Tip: Set your activity level to sedentary or light so it doesn’t overestimate!

• Use an online calculator
  There are free calorie calculators based on your height, weight, and age. They’ll give you a ballpark number, which is better than guessing!

This calculator is based on the Harris-Benedict equation.  This calculator uses your height, weight, and activity level to estimate how many calories you burn daily—so you can set realistic goals.

You’re in a Calorie Deficit... But Not as Much as You Think

Okay, so maybe you are tracking your food. 
But are you tracking everything?

Here’s what I mean:

• Did you log the handful of Goldfish you ate while cleaning out the car?

• How about the cheese you snacked on while making dinner?

• Or the “one glass” of wine that turned into three?

Yeah. Those little things add up fast—and they don’t always make it into our food log. It’s not that we’re lying… we just forget!

Also, most of us overestimate how many calories we burn. I used to assume I burned a solid 2000 a day… but nope. On my lazy days, it’s closer to 1600.

So if I’m eating 1500 and only burning 1600? That’s barely a deficit—and it’s going to take a long time to see the scale move.

You Are Retaining Water

If you just started a new diet and also started to increase your exercise routine your body may be holding on to excess water.  I'm sure that there is some very scientific explanation as to why this happens but I always just think of it as my body is in shock from the increased activity and doesn't know what's happening so it hangs on to extra water.  

You ate a high sodium meal.  Sodium (aka salt) makes our bodies think that it is dehydrated and so it hangs on to every drop of water it can.  This makes the scale go up and also makes our clothes feel tight.  This will happen even if you are in a calorie deficit but it is temporary.  

If I know that I am in a calorie deficit and the scale unexpectedly goes up, I first look to myfitnesspal diary from the day before.  Often times, I will discover that I had a high sodium day the day before (a typical sodium day should be around 2000 mg or less).  When I see this, I know that it is temporary and as long as I decrease my salt and keep in my calorie deficit, the scale will start going back down shortly.  

Finally, another reason that you might be retaining water is because of your menstrual cycle.  Most of us naturally retain water in the days leading up to our period.  If you have an unexpected jump in the scale check to see where you are in your cycle and that may explain it. 

If you are having a lot of water retention you can purchase an over the counter diuretic or call your doctor and ask for a prescription water pill.  I have a water pill from my doctor and I also use these drops from Amazon if the retention is really bad.  I like these, they seem to help and they have a good taste - like honey.  

What to Do

• Drink more water—yes, really. It helps flush the excess out.

• Cut back on salty foods—check those nutrition labels!

• Try a gentle water pill—I use this one from Amazon and it helps when I’m feeling super bloated:
  👉 Hydrocin – Water Retention Support Drops (They taste kind of like honey, actually.)

If it gets really bad, I also have a prescription water pill from my doctor, but I save that for special occasions.

Your Hormones Might Be the Culprit

If you’re in your 40s or beyond and doing everything right but the scale won’t budge… it could be your hormones throwing a wrench in the plan.

Between perimenopause, menopause, and insulin resistance, your body might be making weight loss harder than it used to be. (And no, it’s not in your head.)

Menopause & Perimenopause

When estrogen starts to drop, your metabolism can slow down, cravings can ramp up, and fat starts to park itself right around your midsection. Cute.

Add in poor sleep (thanks, hot flashes) and stress, and it becomes a lot harder to stay in a deficit—even if your food log looks great.

Insulin Resistance

This one’s a biggie. As we get older, we’re more likely to develop insulin resistance, which means your body isn’t processing sugar as efficiently—and it starts storing more fat instead of burning it.

Symptoms include:

• Fatigue after meals

• Constant sugar cravings

• Trouble losing belly fat

• Feeling “hangry” between meals