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Have you been dieting and working out for a while now and you’ll feel like your weight loss has come to a standstill? You feel like you’re doing everything in your power to lose weight but it just doesn’t seem to come off, does it?


Here are 15 reasons why you might be struggling:


  1. You’re not sleeping well

Your body does not perform well with no sleep or when you sleep less than you’re supposed to. Poor sleep has been shown to be largely related to obesity. Studies have found that people with sleep deprivation or poor sleep have a much higher risk of being obese. Not sleeping well, can mess up your hormonal system and alter the hormones that control hunger. Try getting 7 to 9 hours of sleep each night and you’ll start to see results.


  1. You’re eating too much

If you’ve already cut down on junk food and are exercising, then maybe you’re eating too much. In order to lose weight and burn fat you must create a calorie deficit. If you don’t do this, your body isn’t going to burn the fat for fuel  because it doesn’t need to. You must burn more calories than you consume. However, don’t obsess over this. Just reduce the size of your portions and track your calories for a few days so you have a better sense of how you should be eating.


  1. You’re eating too often

If you are eating too many times a day, you might be consuming more calories than you should even if you don’t mean to. It is fair to say that eating every 2 to 3 hours is the best for you.  But if you are eating every hour, on the hour, even if it’s small low calorie snacks, you’ll end up eating way more than you should. Try eating 5 times a day at most, and those being: breakfast, morning snack, lunch, afternoon snack, and dinner.


  1. You’re not drinking enough water

Water is vital for your body. It helps to regulate your metabolism and your portion control. When you drink water you help your body wash out potential toxins and excess sodium or nutrients. Besides this, drinking water before every meal can reduce your appetite by filling up your stomach so that you don’t need as much food to feel full. Try drinking about 1,5 liters of water daily and you’ll start to feel better and see the changes happening.


  1. You’re stressed out

If you are stressed out then you probably are having trouble losing weight. It is very difficult to deal with stress in our lives, since when it sets in, it’ll make you feel like there’s no way out. You feel hopeless and miserable. Your body will start to store more fat and it won’t let you burn it off as easily. This is because of the stress hormone – cortisol. Cortisol is something normal in your body and is actually involved in the process of giving you the energy you need when working out. However, too much cortisol can result in negative effects. Try to relax more and give your body time to recover from your workouts.


  1. You’re not doing cardio

When your goal is to lose weight you have to do cardio. Sure, you can get good results with a diet, but with time you can only do so much before you hit a fitness plateau. You should incorporate cardio in your weight loss efforts so you can burn more calories. When you do cardio you get your heart rate up to a point where you can burn off enough calories to burn fat in your body. Skipping this step might be your downfall. Include a few 45-minute walks in your week, since it doesn’t have to be something incredibly intense.


  1. You’re not lifting weights

If you’re not lifting weights then you may find it hard to lose those last few pounds. If you want to lose fat then you must burn significant calories even when you’re sleeping. For that, you must gain muscle mass. Lean muscle mass burns off more calories before, during and after a workout than fat does. When you only do cardio you are losing fat but also lean muscle. You should mix cardio with some kind of strength training so that you can lose fat and still gain muscle mass, which in turn will help burn off more fat in the long run.


  1. You’re not tracking your progress

Maybe you are losing weight and don’t see it because you don’t track your progress. Small changes in your weight might be taking place but since you still feel the same and your clothes fit the same, you think you’re not getting lighter.

If you are tracking your weight then you might be tracking only the number on the scale without looking at other reasons, like bloating, water retention or muscle weight gain.


  1. You’re not eating enough protein

By eating protein you boost your metabolism and in turn but more calories. It also impacts your appetite and food cravings. Eating a high protein breakfast can help you feel less hungry and have fewer cravings throughout the day. Increase your protein intake to improve your metabolic rate and ultimately lose weight.


  1. You may be losing fat but gaining muscle mass

If you are lifting weights, doing cardio and dieting, but the scale still shows the same number then you may be gaining muscle mass faster than you are losing fat. So, even if you look thinner the scale might show a bigger weight because of muscle gain. Don’t think of this as a bad thing. It is extremely good for you and your body in various ways. It can give you more support and increase your metabolism. Keep doing the same as what you’re doing and you’ll see the changes. If you want to check more than just weight, then check out this awesome scale.


  1. You’re binging on healthy food

You find yourself eating, or binging on a lot of healthy food, even when you’re not hungry. Just because the food you’re eating is healthy it doesn’t mean you get to forget about the extra calories you’re eating. Don’t forget that to lose weight you must create a caloric deficit. If you binge on healthy food you are throwing all your efforts away.


  1. You’re drinking your calories

If you are counting calories but leave out your drinks then that may be the problem. A simples glass of soda has many more calories than you imagine. Not caring about what you are drinking can be adding up the calories to a point where you can’t lose weight. Stick to water or black coffee and skip the sodas and fruit juices.


  1. You have a medical condition

Some people find it harder to lose weight than others because they suffer from some sort of medical condition. It can be something hormonal like PCOS or thyroid problems, or it can be something even worse. Either way, if you feel like you might suffer from something of this sort, got to our doctor to see what you can do.


  1. You’re not working hard enough

Let’s face it! You’re dieting, working out, drinking water, no medical condition, etc… You are just not working hard enough! Losing weight isn’t easy. You have to change a lot of habits and truly make it a lifestyle to make it work. If you are only doing a little bit of work and not seeing results then you need to work harder. Workout more often, be consistent, lift weights, eat well, keep a caloric deficit, have more water, eat more protein. It’s up to you to change this. There is no magical pill. You’ll only achieve it with hard work, so keep going!

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  1. Your weight loss goals are unrealistic

Maybe you’ve already lost all that you could lose and that is fine! If you still don’t seem to look like a supermodel, remember that we all have different body shapes and different places where we store the most fat. Be more forgiving to yourself and feel proud of your body as it is.