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Losing weight can be frustrating, especially when you fail to make reasonable goals. Bodies don’t always comply with weight loss formulas, and they might find back when you shed pounds. You might shed up to 24 pounds at first, but your weight loss may reduce or completely stop after a while.

There are many factors that affect weight loss, and it might be time to rethink your strategy. Here are six reasons you are not losing weight and how to break through the plateau. 

1. You Are Not Exercising

Exercise should be part of your overall approach to weight loss as it’s proven to help shed extra pounds, not to mention its other many health benefits. Any weight loss plan that includes routine exercise is more successful and healthier.

While it’s possible to lose weight without exercising, adding physical activity to your routine can allow you to burn more calories than dieting alone. A healthy diet, exercise, and guidance from a Weight Loss Doctor can help you maintain a healthy weight.   

2. You Are Not Getting Enough Sleep

Lack of enough sleep can affect the secretion of cortisol (one of the hormones that regulate appetite), ultimately affecting your metabolism. A study has found that those who get less than 4 hours of sleep are more likely to be obese than those who get the recommended 7-9 hours of sleep.

Getting enough sleep is essential when you are trying to lose weight. Make sleep a priority by getting to bed at the same time every night, and take about 8 hours of nap if possible. Bedtime routines such as taking a hot bath and putting down worries can help you unwind before bed.

3. You Are Too Stressed Out

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You might find yourself feeling overwhelmed to think about a well-balanced diet when you are stressed all the time, and instead take whatever is convenient. Some people are also stress eaters or eat unnecessarily just to soothe their intense feelings. Being under constant stress can increase the production of cortisol, ultimately leading to an increase in appetite and extra fat accumulation around the abdominal region.

Finding balance in all areas of your life is crucial if you want to lose some extra pounds. The easiest ways to deal with stress are to take a few minutes each day to relax, reduce work hours, schedule a massage regularly, and increase play time.

4. You Are Taking Less Unhealthy Foods

By taking fewer calories, you can lose around 10% of your total body weight through diet eating. However, you can’t keep reducing calories if you want to shed more pounds. You have to change the kind of food you are eating, focusing more on the quality of calories but not quantity. 

Food digests differently in the human body, some slower while others more quickly. For instance, sugary foods digest more quickly than foods rich in fiber, leaving you hungry after a few minutes. Fiber-rich foods, including legumes, fruits, 100% whole grains, and veggies, help enhance satiety and can be a great weight loss tool.

5. You Are Not Drinking Enough Water

When you don’t drink enough water, your body begins to retain the water leading to weight gain. Dehydration can also take away the thirst signals and instead send hunger signals, making you feel like eating more, and this ultimately can lead to weight gain.

Drinking at least eight cups of plain water every day can help with weight loss. Water is calorie-free, so it quenches your thirst without adding weight. You are also less likely to grab sugary drinks when you drink enough water. But if sometimes drinking enough water is not that easy, you have another option to choose from. That is an IV therapy that hydrates your body by delivering vitamins and minerals into your veins.

6. You Are Sitting At Your Desk All-Day

Your desk job can make it more difficult to lose those extra pounds. Busy schedules, mindless snacking and sitting at your desk throughout the day can make you feel lethargic and may lead to weight gain.

Regardless of how busy your schedule is, reserve at least 30 minutes of it for exercise. Even simple workouts such as jogging, walking, and cycling during the day can help you stay healthy. Try also to avoid chips and coke kept inside the vending machine, and instead, keep some healthy snacks at your desk that can fill you up.


Losing those extra pounds isn’t always easy; many factors can make weight loss standstill. Generally, not reaching your weight loss goal can occur when calorie intake is equal to or higher than its use. Setting reasonable goals for yourself is the key to success. Try strategies such as doing strength exercises, mindful eating, and keeping a diet diary.

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