Being on a diet for months, exercising daily with busting your butt off, tried so many dieting plans, even not eating a lot of food and still gaining a pound and don’t find reasons you are not losing weight.

Thinking that you will not be getting in shape ever is a no-brainer. You might lack knowledge about food, exercise and all.

Three things will down you from obese to shredded.

  • Exercise
  • Nutrition
  • Sleep

These three things are a gem for a good physique. No matter how big or small you are.

Right food with proper exercise and good quality sleep is enough for losing weight, other than this your body might not be able to shed some pound because of

  • You are not taking enough protein
  • You consume calorie too much
  • Not tracking the food you eat
  • You might eat processed food
  • And so on

In this article, I will be sharing some essential habits or reasons why you are not losing weight.

Let’s get started,

Sleep deprivation – Reasons for not Losing weight

Sleep is yet the most important reason for losing weight and get physically fit.

It found that those who sleep for 5 hours instead of 8-9 hours were more likely to gain weight.

Disadvantages Sleep Deprived

  • Promote obesity
  • Depression
  • Low sex drive
  • Heart failure
  • High cholesterol
  • Chronic diseases

Those who sleep-deprived tend to eat more even when they are not hungry; also, lack of sleep causes low recovery, resulting in muscle cramps and so on.

Lack of sleep won’t just hit you physically and damage you mentally; this is why more sleep is necessary for weight loss.

Find more reasons what more cons of sleep-deprived.

Too much Calorie Intake

I am not saying that calorie intake is inadequate for you, but too many calories and not burning 1% will lead to many unwanted diseases.

90% of the people tend to suffer from more obesity, and the leading causes are consuming too many calories.

Disadvantages of too much calorie intake

  • Weight gain
  • Cardiovascular diseases
  • Diabetes
  • High blood pressure

Tracking calorie intake is a great way to get physically fit.

Eating too many calories is the primary cause of not losing weight.

Tracking your calories will be brainstorming, but you do not have to track your calorie intake for the rest of your life.

Once you achieve your desired weight, you automatically know how many calories you have to take in a day.

Eating Processed foods

Another important reason for not losing weight is that you love eating only processed foods.

Processed foods are mostly indulging with unhealthy added sugar, fat, sodium. Consuming only processed food might good in taste but not suitable for overall health and even not for maintaining a healthy weight.

Disadvantages of eating processed foods

  • Obesity
  • Heart diseases
  • High blood pressure
  • Diabetes
  • Low in nutrient
  • High in trans fat
  • Low in fiber

Instead of eating processed foods, make sure to step on healthy whole foods.

Advantages of eating whole food

  • Lower the risk of chronic disease
  • Maintain a healthy weight
  • Fight cancer and lower type 2 diabetes

Whole foods are nutrient-dense as well as healthy and help to boost up your overall health.

Not Train Harder

A lifting heavyweight in the gym is a necessary part of weight reduction.

Most people absorb more calories than their body weight, and after that, they go with easy lifting in the gym; that is why losing weight is a big hurdle for them.

Advantages of lifting heavyweight

  • Makes you stronger
  • Easily weight loss
  • Grow your muscles
  • Longer life expectancy
  • Improving endurance

Not just this, but lifting heavyweight restricts slowing down of the metabolic rate.

Go with heavy training is vital for losing weight effectively.

If running short on time, try a HIIT workout which is very effective for losing weight.

Not Doing Cardiovascular Exercise

Cardio exercises are enough to increases your heart rate very quickly.

Cardiovascular activities are like jogging, swimming, skipping, running, and cycling.

These cardiovascular activity types will boost your overall well-being and quickly help you shed some pounds from stubborn belly fat and from head to toes.

Advantages of doing cardio

  • Promote weight loss
  • Lower blood pressure
  • Promote good cholesterol
  • Improve blood flow
  • Better flexibility
  • Toned your muscles
  • Good for stamina

30 min of an intense cardio session is enough for you, and you will be losing weight effectively.

Drink Sugars

The one most major point for not losing weight is drinking sweetened like soft drinks, energy drinks, sweetened iced tea, coffee, shakes, tea.

Did you know? A person who drinks two times a sugary drink tends to be gaining more fat instantly and suffer from diabetes.

The disadvantage of drink sugars – Reasons for not Losing weight

  • Obesity
  • Type 2 Diabetes
  • Risk of heart diseases
  • Tooth decay
  • Risk of depression
  • Serious health issue

Drink sweetened might give us pleasure to the tongue but give no health benefit to the body.

Healthy swaps

  • Monk fruit extracts
  • Coconut sugar
  • Maple syrup
  • Honey
  • Date powder

Try to go with these swaps when focusing on weight loss.

Lack of hydration

Increases in hydration will help losing weight whether you hydrate from water or fruit source.

Also, drinking water before 30 min to meal results in less food consumption, which helps in weight reduction.

A study 12 weeks shows related to increased consumption of water, where people who drank 500ml of water before each meal have found more significant weight reduction than people who did not.

Benefits of Drinking water

  1. Promote weight loss
  2. Improve productivity
  3. Enhance skin tone
  4. Prevent infections
  5. Promotes sleep quality

Drink Alcohol

Beers and sugary alcoholic drinks are high in calorie content. So drinking these is not a good option when trying to lose weight.

1 gram of alcohol almost contain 7.1 of calorie.

The study suggests modest consumption of beer or alcoholic beverages might be acceptable, but access consumption rises in weight accumulation.


These are the top reason why you are not losing weight. If you follow these steps, you will surely be losing weight in no time.

Remember, three things will down you from obese to shred.

  • Exercise
  • Nutrition
  • Sleep

These three things are a gem for a good physique. No matter how big or small you are.

Also Read: Best protein-rich foods

Thank You

Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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