Why am I losing weight but I still look fat?

Author: Miss Adrienne Larkin V  |  Last update: Tuesday, June 3, 2025

Daniels and other experts suspect this may happen because the brain hasn't “caught up” with the new, leaner body, particularly for people who were obese for many years and then experienced rapid weight loss. “Body image is a lot harder to change than the actual physical body is,” Daniels says.

Why do I still look fat even though I'm losing weight?

It's because losing weight doesn't always mean losing fat. When we lose weight, it's not just fat that goes away. Our body includes fat, muscles, bones, organs, and water. Sometimes, the weight loss might be due to water or muscle loss, which can make you appear fatter than you'd expect.

Why am I losing weight but not body fat?

If you're losing weight but your body fat percentage is staying the same, it's probably a sign you're losing muscle. "Your body won't shape the way you want. You'll notice shrinking circumferences, but the pinch-able fat is the same," says Dr. Nadolsky.

Why do I look fatter but weigh the same?

The simple reason for this is that muscle weighs more that fat......so when you become more muscular (perhaps through exercise and diet), your physical dimensions reduce while your weight stays the same.

Do you get fatter before losing weight?

“When someone begins exercising for the first time or significantly increases their exercise intensity, the body will undergo multiple initial adaptive responses that may lead to initial weight gain, rather than weight loss,” says Christopher McGowan, MD, a gastroenterologist and weight loss expert in Cary, North ...

Why You're Losing Weight But Don't Look Leaner

How to flush out water weight?

  1. Exercise Regularly. Daily exercise provides several health benefits, including preventing water retention. ...
  2. Drink More Water. Drinking water to reduce water weight sounds counterintuitive, but it helps. ...
  3. Manage Salt Intake. ...
  4. Cut Carbs. ...
  5. Focus on Certain Foods and Herbs. ...
  6. Try Supplements. ...
  7. Up Your Caffeine Intake.

What does a hormonal belly look like?

You can easily pinch the excess fat because it builds up under your skin. When hormonal imbalances cause abdominal weight gain, the fat accumulates around your internal organs (visceral fat). Your belly enlarges and takes on an apple shape. You may look extremely bloated instead of like you're carrying extra weight.

Why do I look skinnier but weigh more?

Muscle is denser than fat, meaning a kilogram of muscle takes up less space in your body than a kilogram of fat. So, even if you gain muscle and your weight on the scale increases slightly, you can appear slimmer and more toned.

What burns the most belly fat?

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

What is blocking my weight loss?

Weight loss resistance is a complex issue that is influenced by various factors, including hormonal imbalances, chronic stress, poor sleep quality, medications, poor gut health, thyroid disorders, sex hormone fluctuations, and blood sugar imbalance with insulin or leptin resistance.

Which drink reduces belly fat?

The article highlights five homemade morning drinks that assist in losing belly fat by enhancing metabolism and promoting fat burning. These beverages include honey-infused lemon water, jeera water, buttermilk or chaas, cinnamon tea, and green tea.

Why am I losing weight but my face looks fatter?

Reduce your sodium intake and cut back on processed food to decrease water retention and reduce puffy and bloated cheeks. Although losing weight can help you reduce excess fat in your cheeks, you cannot specifically target fat stored in your face. Hence, you may lose weight and still have full cheeks.

How much weight do you need to lose to go down a size?

The rule of thumb, Fernstrom says, is that losing 8 to 10 pounds translates to going down one size. Still, if you lose "up to 15 pounds, you may be OK in your old size," she says. But putting off buying new clothes until you really need them doesn't work for everyone.

Why is my body fat not decreasing?

The first and most important reason why you are not burning fat is because you are eating too many calories. Plain and simple the only way to lose body fat is to be in a caloric deficit. You need to be expending more calories than you take in. A lot of this has to do with calories that you don't notice.

Why am I losing weight but look fatter?

They may still perceive themselves as very heavy, even when the reflection in the mirror reveals a much smaller person. This phenomenon is sometimes called “phantom fat” or “phantom fat syndrome.” The medical term is body dysmorphic disorder.

How to break a weight loss plateau?

How can you overcome a weight-loss plateau?
  1. Reassess your habits. Look back at your food and activity records. ...
  2. Cut more calories. Further cut your daily calories, provided this doesn't put you below 1,200 calories. ...
  3. Rev up your workout. ...
  4. Pack more activity into your day.

Is it better to lose weight or lose inches?

While many aim to lose kilos, measuring inches might better indicate progress. Body composition changes, like fat loss and muscle gain, often don't reflect on the scale. Inches lost, especially around the waist, signal improved health, whereas merely losing weight can include muscle loss.

What does a stress belly look like?

Equally unfortunate is the fact that cortisol belly doesn't have a specific appearance, despite what countless infographics on the internet will tell you. Cortisol belly simply looks like abdominal fat, and there is no way to identify it by appearance.

What is a thyroid belly?

A common symptom of an underactive thyroid is weight gain, often around the abdomen. However, the American Thyroid Association states that the weight gain may not necessarily be due to the build up of fat, but the accumulation of salt and water.

How to reset hormones to lose weight?

But, the good news is there are some ways to reset hormones that aid in weight loss and sometimes they can be done naturally.
  1. Eating a healthy diet. ...
  2. Getting enough exercise. ...
  3. Medications. ...
  4. Improving sleep. ...
  5. Reducing stress levels.

What kills water weight?

Water weight is not usually a cause for concern, but it can be uncomfortable and recurring. Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning.

How to lose weight fast in 2 weeks?

Weight loss tips
  1. Eat 5 to 6 meals per day: 3 main meals and 2 to 3 snacks. ...
  2. Eat 3 to 4 fruits per day, being sure to choose fruits with peels and pulp.
  3. Half of your plate should contain vegetables, both at lunch and dinner time. ...
  4. You are advised to eat just one carbohydrate source per meal.

How to lose 4 pounds of water weight overnight?

4 ways to lose water weight immediately
  1. Drink more water. It might be a little difficult to believe but drinking more water can actually help you shed water weight. ...
  2. Reduce intake of salt. Too much salt or sodium in your diet may be contributing to water retention. ...
  3. Consume fewer carbs. ...
  4. Exercise.

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