15 Reasons Why You’re Not Losing Weight, Despite Your Best Efforts

November 6, 2015  |  
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Feel like you’re doing everything right but still not dropping the pounds? Before you get too frustrated, check and see if one of these things is the source of the problem.

You’re Not Eating Enough

Cut too many calories and your body actually makes it harder for you to lose weight. Plus, when you’re hungry all the time, you’re more likely to binge and undo all of your hard work.

You Don’t Know Your Calorie Needs

Instead of drastically cutting your calories, calculate how many you need to eat each day for a set amount of time to reach your ideal weight.

Your Workout Is Making You Hungrier

Working out makes you stronger, but it also makes you hungrier. Protein (whether actual meat like chicken, bars or shakes) is a filling post-workout snack that will help you keep your munchies from ruining your diet.

You’re Overestimating How Much You Burn

Running five miles feels like a good excuse for congratulatory fries. But if you burn 500 calories running and eat 600 during your celebration, you could find yourself doing more gaining than losing.

You’re Eating The Wrong Things

If you’re sensitive to carbs (as in, your body processes sugars and starches differently), dieting can be about more than calories in v. calories burned. Switch to lean proteins, vegetables and whole grains, and you might finally see the pounds fall off.

Too Many Cheat Days

When you’re taking a break from your diet, those calories don’t feel like they count. Unfortunately, they do. And one value meal contains enough calories to keep you from losing for up to a week (if you don’t turn up the cardio to burn it off).

You’re Eating Your Feelings

If stress (or happiness, or anger, or boredom) makes you reach for something sweet, it might be time to learn to stop eating for emotional reasons. Otherwise, uncontrollable snacking could become a permanent obstacle to your weight-loss goals.

You’re Not Exercising Enough

Exercise isn’t all bad. If you’ve hit a wall with your diet, 150 to 200 minutes of cardio a week can help get you losing again.

You’re Not Doing The Math

If you don’t know exactly how many calories you’re burning v. how many you’re eating, it’s easy to eat more than you need to. A food journal (like MyFitnessPal) can help you keep track of the numbers and keep yourself on track.

It’s Time To Switch Up Your Routine

As you lose, you might hit a plateau with certain repetitive workouts. If you’ve hit a wall with your daily mile, it might be time to turn it up to two, or try another kind of cardio that your body hasn’t adapted to.

You’re Eating Too Much Before Bed

Saving most of your calories for a big dinner sounds delicious. Unfortunately, if you don’t burn some of those calories before bed, they may be stored as fat.

You’re Not Sleeping Enough

Get less than seven hours a night, and your body will release hormones that stress you out and make you hungry for high-calorie foods.

You’re Drinking Diet Soda

Which contains artificial sugar that can actually make you gain weight.

You Haven’t Given It Enough Time

Healthy weight loss occurs at around a pound a week. If you’re constantly switching diets, or cheating too often, you may have to wait a while before you see results.

You Have A Health Issue

If you’re positive that you’re doing everything by the book, and you still can’t drop those pounds, a health problem may be at the root of your struggles. Make an appointment with your doctor to make sure your hormones, thyroid and insulin levels are in order.

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