14 Reasons Why You’re Not Losing Weight

Many advise you that weight loss remains a complex process as per their experience. That’s because they don’t have enough patience.

Weight loss is a long time and easy process. You don’t lose weight quickly. The body takes time to adjust. Don’t make weight loss, Make fat loss that’s make you healthy from the inside.

This article lists the common 18 reasons why you’re not losing weight and don’t achieve your fitness goals. We also add some tips to improve these mistakes.

1.Lack Of Sleep

lack of sleep

lack of sleep

Lack of sleep can make you fatty. People who are getting enough sleep has a higher metabolism than those who don’t get enough sleep.

People eating late at night can also gain weight because they don’t give the body time to digest the food and start eating the next day too early.

When our body digests all food during sleep, it still needed energy so that it switches energy sources to our stored energy(fat cells) you entitled it fat. The body gains energy from fat cells. Then weight loss and fat loss happened.

When we slept, Our body releases Growth Hormone, which is helpful in Fat loss; reverse when we are taking low sleep, our body released CORTISOL hormoneCORTISOL is a stress hormone, and it prepared the body to reserve energy for waking hours. Cortisol hormone signals the body to stored fat. It is the opposite of the Growth hormone.

Low sleep can cause an increase in Ghrelin Hormone(Hunger Hormone)Ghrelin Hormone is the reason why we overeat, and it felt us hungry. Another Important Hormone is Leptin. When we get enough sleep Leptin hormone releases, and it decreases the hunger hormone; it feels full and not leads to overeating.

When we take deep sleep, our body repairs broken muscles and cells. That increases our energy levels in the daytime. It reduces stress and increases Growth Hormone, which helps to burn more calories.

Weight loss doesn’t make it possible without taking enough sleep. Sleep well and achieve your goals.

2.Not Drinking Enough Water

Not Drinking Enough Water


Water is most Crucial for our body. Without water, we can’t use the nutrient that comes from carbs, protein, and fats, when we eat food, Our body temperate rises. Drinking water after eating can easily digest foods.

Water doesn’t contain any calories, but it has much more advantages than soda, juices, and coffee. 

Drinking water before a meal can make you feel more full and reduce food intake. One 12 week study showed that people who drank 500 ml water before their meal had lost 44% more weight than those who didn’t drink.

Not drinking regular water will slow indigestion, low metabolism, felt like hungry and tired.

If you want to lose weight, You have to drink a minimum of 7-8 glasses of water daily. Drinking ice-cold water helps to boost your metabolism. The body has to work hard to warm the water up, So you burn more calories.

$Tips to Increase Water Intake:

  • Replace sweetener water or soda with water
  • Drink water before every meal
  • Drink three cups of water just after waking up from bed
Drinking water can improve your metabolism, clean body waste. Water helps in digestion and supports the normal functioning of several body organs, including the liver.

3.Eating too often

Eating Too Often

Dining table

You heard on the internet that eating small meals a day can increase metabolism and burn more calories. That’s not true. Your calorie intake minus calories burned can decide your fat loss.

Too much eating can increase your calorie intake and make you more hungry. Just go with 3 or 4 meals per day that’s give more satisfaction and fill your stomach for a longer period of time.

Eating too often can gain weight. Eat three to four big meals a day that’s good for you and your digestion system.

4.Feeling stressed

feeling stressed

Stressed man

Taking stress at work is not good for the body. It directly relates to weight gain. Stress makes you feel hungry and cranky. It causes the increase of the Cortisol hormone.

As earlier discussed, the Cortisol hormone signals the body to stored fat. When the production of cortisol increases, it decreases the growth hormone, which is helpful in weight loss.

It can disturb your sleep and the production of cells.

$Tips to Reduce Stress:

  • Do at least one exercise for 30 minutes
  • Drink green tea
  • Do meditation
  • Do yoga after work
  • Do the walk at home or outside
Taking too much stress can make you fatty and bring many health problems. Do these steps and feel refreshed.

5.Eating too much

Eating too much

Eating too much

Eating too much is one of the most common reasons why people not losing weight. People are eating too much than they actually need.

If you count your calories regularly, you found you may eat more than you think. Don’t assume food calories; check it on the internet or download any fitness app.

$Tips to Improve:

  • Track your calories
  • Drink water before every meal
  • Eat salad or vegetables more
  • Avoid junk food
Writing down your calories or add food to a fitness app that’s really helpful to tracking calories.

6.Slow Metabolism

Slow metabolismvvvvvvvvvvvvvvvvvv

Slow metabolism

Slow metabolism is the reason why you are not losing weight. That’s quite reasons: Age, Eating too much junk food, not getting enough sleep, eating too late, Cutting carbs, stress, etc.

Metabolism is an engine that burns calories in the body. Slow metabolism is not a good thing for anyone. In the case of slow metabolism body not burning calories, but you eat meals regularly. That’s gain weight and fat.

The majority of those who are overweight had a slow metabolism. Their body doesn’t burn enough calories, and they are eating a regular meal; that’s why they gain weight. The process of burning calories is slow if metabolism is slow.

$Tips to Improve:

  • Burn more, eat less
  • Cut your calories
  • Do cardio
  • Eat small meals like fruits as snacks(every 3 hours)
  • Do exercise
  • Drink more water before every meal
  • At least 3 liters of water a day

7.Not Doing any exercise or cardio



Exercise maintains your weight when you eat more calories than your weight. Exercise boosts energy and makes mood light. It promotes sleep that indirectly helps to weight loss.

Doing exercise daily can lower stress, improve the immune system and improve brain memory power.

Cardio exercise is a short form of Cardiovascular exercise. Cardiovascular exercise is the exercise that increases heart rate. Examples jumping, jogging, skipping, cycling, swimming, outdoor games.

Any exercise or cardio can help you to lose more weight. You don’t have to do high-intensity exercise to lose weight. Low-intensity exercise also showing the same results.

Exercise doesn’t mean weight lift or running. Simple walking is also the best to exercise.

$Tips to Improve:

  • Walk after every meal
  • Walk daily 30 minutes mornings or evenings
  • Choose stairs instead of the lift
  • Walk with pets
  • Play outdoor games with children
  • Go for a swim with friends
Doing 30 minutes of cardio can help you to reach your fitness goal early.

8.Eating junk food

Eating junk food

Eating junk food

Everyone knows that eating too much junk food or fast food is bad. Junk food is increasing your calories without giving you nutrients. Junk food contains too much sugar and salt that’s making trouble for you in fitness goals.

Common junk foods: Chips, Candy, Sweet, desserts, pastries, burgers, pizzas, milkshakes, ice creams, etc.

$Junk foods causes:

  • Extra calories
  • High blood pressure
  • High Cholesterol
  • Insulin spike
  • Acne
  • Depression
  • A headache
  • Disturb digestion system
  • Slow metabolism

$tips to Improve:

  • Drink Coffee
  • Drink more water
  • Add dark chocolate to diet
  • Add fiber-rich foods
  • Eat enough protein-rich foods
  • Drink green tea when you want ice cream or sweets
Food cravings are normal; go with tips that can help you in your weight loss goals

9.No Patience

No patience

Man With No Patience

Patience is important when you are on a weight loss journey. When you have gain weight months and years after, then weight loss taking some time.

When you started, cutting calories the body needs time to adjust to this situation. Weight loss never happens the next day after you started cutting calories. It may take several months.

Sometimes you noticed suddenly weight dropped much like 1 or 1.5kg. That’s water weight; it is natural.

The famous actor said that “You cannot win the war against the world if you can’t win it with your mind.

Patience is the key to success.

10.Too much expectations

Too Much Expectations

Too Much Expectations

Too many expectations can create too much frustration. You are not losing 10 kg in 10 days. Don’t expect that. If you accidentally do it, that’s unhealthy. You had lost muscles, not fat.

Short-time weight loss is not healthy. If you lost too much weight at first, that is water weight. Fitness goals archive a long time, not a short time.

When people don’t achieve fitness goals at their desired time, they skip the weight loss journey and start eating too much. Don’t be impatient.

$tips to Improve:

  • Make short goals and archive it
  • Don’t check weight regularly
  • Do yoga for patience
  • Meditation
Slow and Steady always wins the race. That’s true.

11.Drinking Alcohol Too much 

Drinking Alcohol too much

No alcohol

Alcohol has empty calories. These extra calories are stored as fat in the body. It doesn’t give any nutrients, and it just makes you fatty. Alcohol can contribute to extra belly fat. That’s why weight gain instead of losing.

Drinking too much alcohol can damage the body from inside. It can disturb growth.

$Alcohol has some major side effects:

  • Vomiting
  • Headaches
  • Liver damage
  • Heart damage
  • Fatigue
  • Stress
  • Malnutrition

$tips to Improve:

  • Drink more water
  • Drink coffee instead of alcohol
  • Slowly quit alcohol
  • Switch to zero calories beverages
Alcohol has empty calories and a zero nutrient profile. Switch to other zero calories beverages instead of that.

12.Not Eating Enough protein

not enough protein

Protein sources

One of the most common reasons why people don’t lose weight is protein. Protein is most important when losing weight.

Our body needs protein to repairs broken muscles repairs cells. Protein can fill you for a longer period of time so that you became less hungry.

Make sure your breakfast is high in protein. One study showed that people who have high protein breakfast have fewer cravings.

Protein indirectly boosts metabolism.

$Here are some foods for high in proteins:

  • Eggs
  • Almonds
  • Chicken Breast
  • Oats
  • Milk
  • Greek yogurt
Protein is the essential micronutrient that curbs your appetite and boosts metabolism.

13.Eating Too much sugar

Eating too much Sugar

Boy with sugar in the bowl

Sugar has nothing but empty calories. Sugary beverages have no nutrient profile. However, it increases calorie intake and gains your weight.

Many people have a sugar addiction. When they don’t eat sugar, they became aggressive.

Some Soda and juices contain higher calories and sugar than you think. Examples Coca-cola contains 10.6 grams of sugar per 100ml. That is added sugar; it contains zero nutrients.

Even when you are taking natural sugar, that’s also disturbing in your weight loss journey.

$Tips to improve:

  • Take sugar from natural sugar
  • Avoid Drinking Soda, Coke, beverages
  • Drink more water
  • Drink coffee instead
  • Drink lemon water
Avoiding Sugar Beverages is a beneficial step in the weight loss journey.

14.Eating Too many carbs


sources of carbs

Suppose you have a lot of weight and have tried to eat healthy foods but won’t show results. That’s maybe because you’re high on carbs even when you eat healthy carbs but not in limits that can gain weight.

According to FDA(Food and Drug Administration), the value of daily carbs is 300 grams per day for 2000 calories diet. Those who want to lose weight can reduce carbs consumption by 100-150 grams per day.

We suggest you start following a low-carb diet that’s showing you immediate results.

$How to cut carbs from diet:

  • Stop drink fruit juices
  • Cut on eating bread
  • Start eating vegetables more
  • Add chicken and eggs to the diet
  • Fewer potatoes
  • No junk food
If you seriously want to lose weight, switch to the low-carb diet that’s really helpful for your fitness goals.

Final words

Weight loss is a long time process; don’t be impatient. The simple formula of weight loss is Calorie intake minus calories burnt.

In weight loss, there is something you want: Patience, Determination, Dedication, Discipline.

Keep tracking calories; that’s really helpful. Preserve muscle mass that’s really important for body structure.

In the end, We advise, don’t make weight loss; make a fat loss.

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