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Do you feel as though you’re dieting like crazy but you’re not getting the weight loss results that you’d hoped for?

You’re making a huge effort to stay away from snacks and biscuits, but it’s disheartening that you’re not seeing that number on the scales get smaller?

It might not be that you’re eating the wrong things, and it could be nothing to do with exercise.

Noticeable weight loss is achieved over time and there are a number of factors which lead to whether your diet will be a success or not.

So today I wanted to put together a list of factors which might be attributed to you not losing weight as rapidly as you would have hoped.

Hey! If you like this post, then you’ll love 6 Habits That Will Keep You In Shape For Summer.

9 Reasons You’re Not Losing Weight


You’re Not Tracking What You’re Eating

How can you be expected to keep track of your diet, if you’re not tracking what you’re eating?

Cheeky snacks like biscuits with your afternoon coffee or a slice of birthday cake in the office one a week can easily be forgotten.

Whilst you’re sticking to your diet for breakfast, lunch and dinner, you could well be stacking up on extra calories throughout the day without even realising and it’s undoing all your hard work.

You’re Binge Eating

A week of chicken, rice and water diet will soon go out the window if you decide to treat yourself at the weekend to a takeaway and a tonne of sweets and chocolate.

You’re far better to allow yourself a daily treat than to deprive yourself completely and then end up binging on the weekend.

Sugary Drinks

Sugary drinks are the most easily forgotten factor in weight gain.

It’s a common misconception that if you drink your calories, then you’ll just pee them out later in the day and won’t gain weight as a result.

Not true.

High sugar drinks will make you gain weight very quickly, so if you’re watching your waistline then just stick to water.

cardio exercise is essential to maintaining a healthy body weight

You’re Not Doing Your Cardio

All forms of exercise are important when you’re trying to shed the pounds, but cardio is perhaps the most crucial.

Cardio exercise such as walking, running or using the cross trainer burns the most calories in the shortest space of time.

Make sure to prioritize a cardio session, whether that’s a brisk walk or a die-hard session down the gym.

Lack Of Protein

A protein-rich diet will give you plenty of energy and reduce the temptation to snack between meals by up to 30%.

Protein speeds up out metabolism and releases hormones in the body which regulates appetite.

Protein-rich foods release hormones in the body which send signals to the brain controlling hunger levels. This helps avoid overeating and supports weight loss indirectly by helping us eat fewer calories throughout the day.


Dehydration is responsible for a range of side effects but one, in particular, is that it slows your metabolism – a lot.

Studies have shown that drinking two glasses of water with a meal speeds up your metabolism by 30%.

Drinking plenty of fluids is a great appetite suppressant and will help extend the time you can go in between meals.

If you’re seriously dehydrated then the brain will send signals through you’re body that makes you think that you’re hungry when you’re actually just thirsty. So next time you’re feeling hungry not long after a meal, try drinking a couple of glasses of water before reaching for food.


Certain types of medication including contraceptives, antidepressants and anti-acids can have a huge impact on the body’s ability to lose weight.

The details of this will be individual to each one of us, but common side effects of these types of drugs include, increased appetite, lack of energy making it harder to exercise and slowing down your metabolism.

If you think that prescription medication is preventing you to make progress in your weight loss journey then speak to your doctor or pharmacist about solutions or alternative treatments.

coffee and caffeine can effect weight loss

Too Much Caffeine

Caffeine overdose can prevent us from getting quality sleep.

Sleep deprivation not only leads to weight gain in the direct sense, but you’ll also find you make poor eating decisions and will have less energy for working out, stopping you losing the weight.

Caffeine can also have a big impact on blood sugar levels. Elevation in blood sugar can spike insulin levels, leading to fat storage in your mid section.

If you’re hoping for serious results in terms of weight loss then aim for no more than two coffees per day.

You’re Obsessing

Obsessing over losing weight rarely helps you to actually lose weight.

Weight gain can be increased by factors such as stress, anxiety, lack of sleep and unrealistic expectations.

If you’re obsessing over calorie counting and weighing yourself, then the likelihood is that your body is going to be under a lot of stress, slowing down results.

Manage your expectations and realise that losing weight and keeping it off takes time, commitment and patience, as well as it being a lifestyle shift rather than a short term behaviour change.

To Finish Off…

I hope you found this post helpful and if you’ve been confused about why you aren’t losing weight as fast as you’d hoped, then this has given you to some areas to consider.

Please share your personal tips and experiences with weight loss and dieting in the comments below and check back here soon for more lifestyle, health and fitness tips.

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