When you’ve been exercising for a while and trying to lose weight, you expect to see positive results. It’s frustrating when you don’t, and you may start to wonder what you’re doing wrong. If you’ve been exercising but not losing weight, it could be due to something else that’s affecting you. ZOZOZFIT takes a look in our guide here.

12 Common Reasons Why You’re Exercising but Not Losing Weight

Knowing what’s hindering your weight loss goals is key to getting back on track. Here are 12 common reasons why you're not losing weight.

1. Junk Food Addiction

If you tend to eat a lot of junk food, you may be sabotaging all of your fitness efforts. Items such as chips, cookies and fast food are full of salt, sugar and fat that cause weight gain and are unhealthy for you. To address this, you need to fight your junk food addiction and replace these items with fruit, vegetables and other healthy foods.

2. Binge Eating

Whether you do it because you're hungry, stressed or just plain bored, binge eating can keep you from losing weight. It's not just due to bad food, either. Too many large portions of healthy meals and snacks can also lead to weight gain. To prevent this, be conscious of the size of your meals and identify the reasons you keep binging.

3. Food Rewards

It can be encouraging to reward yourself for reaching a fitness goal. However, if you've been rewarding yourself with food, that could be the reason why you're exercising but not losing weight. Since you're more likely to choose high-calorie, unhealthy foods as rewards, it's better to encourage yourself with something like a new outfit that will allow you to continue enjoying your achievement.

4. Sugary Drinks

One way to pack on the pounds without eating much is by consuming sugary drinks. Many beverages, including sodas and juices, are loaded with lots of sugar that are nothing but empty calories that cause you to gain weight. You can change this by eliminating or reducing the number of sugary drinks that you consume. This can make a big difference in helping you to lose more weight.

5. Low Water Intake

Not only is water vital for you to survive, but it can also help you lose more weight. Unlike sugary drinks, water has no calories and is good for you. It's also needed to keep you hydrated and to replenish the fluid you lose as you sweat during a workout. Increasing the amount of water you drink is healthy for you and will help you to achieve your fitness goals.

6. Few Whole Foods

Fruit, vegetables and lean meats that are not processed are examples of whole foods. If you've been exercising but not losing weight, it may be due to you not eating enough of these. To start eating more whole foods, make a list of your favorite produce items and add them to your diet. In addition to being healthy for you, whole foods are more filling and satisfying than processed foods.

7. Protein Deficit

Another way to fill up and lose weight is by eating enough protein. A deficiency in this area can lead to cravings and overeating. While individual needs vary, protein should make up 10% to 35% of your daily diet. However, as you increase your intake, be careful not to overdo it, because eating too much protein can also be bad for you.

8. Extreme Dieting

Trying to lose weight by barely eating or restricting yourself to very few calories are examples of extreme dieting. Instead of speeding up your weight loss, your body adapts to this lack of food by slowing down your metabolism and conserving energy. To lose weight properly, you need to manage your meals by eating enough healthy food to give your body the calories it needs to function without overeating.

9. Not Lifting Weights

If you've been working out daily and not losing weight, it could be due to your workout routine. One of the best and healthiest ways to lose pounds is by lifting weights to help you build muscle. As you do this, you should take measurements of the amount of fat and muscle mass you have in your body. The ZOZOFIT app can help you do this by giving you more accurate measurements that will help you to shape your future.

10. Inadequate Sleep

Without realizing it, you could be struggling with your weight loss due to a lack of sleep. When you are sleep deprived and getting less than five hours of sleep, it affects your hormones, hunger and appetite. This can also lead you to make unhealthy food choices and eat more foods with sugar and caffeine in your attempts to stay awake. To prevent this, make the necessary changes to your lifestyle that will allow you to get more sleep.

11. Medical Conditions

Sometimes factors outside your control can also affect your weight loss. Certain medical conditions such as insulin resistance and hypothyroidism, as well as certain medications, can make it hard for you to lose weight. If you suspect this is the reason why you're exercising but not losing weight, speak to your doctor and see if they can recommend a solution to help you.

12. Unrealistic Expectations

If you're doing all the right things and these previously mentioned reasons don't apply to you, you may be struggling with unrealistic expectations for your weight loss. Whether you're growing impatient with the amount of weight you're losing or you don't like the way your shape looks, remember that weight loss takes time and looks different for everyone. Be patient as you continue your journey and reevaluate your goals to make sure you've set realistic expectations for yourself.

End the Cycle of Exercising but Not Losing Weight

If you're ready to end the cycle of exercising but not losing weight, go through this list again and identify some of the reasons that apply to you. Then make yourself an action plan to help you address these issues. Do you need help to push past your plateau and lose more weight? Then see how the ZOZOFIT app can help you reach your weight loss goals.