lose weight

10 main reasons people don’t lose weight even after exercising

We are aware of the fact that there is a lot more to weight loss than just diet and exercise. But even with all this knowledge, most people still struggle to lose unwanted weight.

This article will revolve around the factors that affect your ability to lose weight and 10 key reasons people are unable to lose weight at all. Then, we will tell you about some steps you can take to start your fat loss journey and melt those extra fat stores from your body.


10 reasons that prevent weight loss

“Our dreams of losing weight do not become a reality through magic; there are no magic diet pills; it takes sweat, determination, and hard work.” – Felicity Luckey

1. Not getting enough sleep

Your ability to get a good night’s sleep and fulfilling the minimum of 6 hours daily sleep limit can greatly affect your ability to shed extra pounds. Continuous sleepless nights can take a toll on your mind, and you start to feel tired and low on energy. So, to overcome this energy shortage, your body does what it thinks will replenish the energy reserves by producing an urge to eat to refuel itself.

But the problem is when you are tired, you are more likely to be lazy and eat unhealthy foods filled with sugars. Because the body thinks the carbohydrates will provide a quick and instant energy boost.


Natural sleep foundation is the top authority when it comes to sleep in the U.S As per NSF, below are some sleep guidelines for people at different ages:

  • Newborn babies(Below the age of 4 months):12 to 18 hours every day
  • Infants (4-11 months): 12 to 15 hours a day
  • Toddlers ages 1-2 years: 11 to 14 hours daily
  • Preschool kids 3 to 5 years: 10 to 13 hours every day
  • School going kids from 6-13 years: 9-11 hours per day
  • Teens 14-17 years of age: 8-10 hours a day
  • Young adults ages 18-25: 7 to 9 hours
  • Adults between 26-64: 7 to 9 hours daily
  • Older adults 65 and above: 7 to 8 hours a day

2. Too much stress in life

During a stressful situation, our bodies release stress hormones known as cortisol. Cortisol is known to cause insulin resistance in the body and by doing that it increases our blood sugar levels which results in weight gain. So, stress-related weight gain is more psychological than physical. Moreover, stress eating is a well known psychological problem, and it can also be a rapid drop in blood sugar levels causing you to crave sugary foods.


You can easily reduce the stress levels in your life, but it is important to realize that stress is not a bad thing if you experience stress occasionally. But the constant state of stress that goes on for long periods can disturb your sleep cycle and eating habits. So, it is recommended to incorporate some stress relieving activities in your life such as exercise, yoga, and deep breathing.

3. You are getting old

You might already know that as you age, your metabolism starts to slow down and it becomes difficult to stay fit. Muscles burn calories even when we are resting. However, unfortunately, as we age, our muscle mass begins to reduce overtime. So, if we continue to eat the same way at an older age as we eat at a younger age, then our body won’t be able to metabolize all those calories quickly, and we will end up gaining weight.


You have to adjust your lifestyle as you age that includes adjusting your diet and eating more fruits and veggies instead of junk food. Drink a lot of fluids and add light to medium intensity exercises to your routine.

4. Not drinking sufficient water

Water plays a key role in maintaining our metabolism and performs countless other functions in the body. So, if you are not drinking enough water, not only will it reduce your metabolism but it can also increase appetite. You see, most of the times our body is just dehydrated and asking for water, but we confuse it with hunger and decide to eat instead.


Drink at least 8 glasses of water every single day as recommended by health authorities.

5. Family history and genetics

If most of your close relatives especially parents are obese, you have a higher chance of getting fat. In fact, if your parents are overweight, there is a 70% chance of that obesity to be carried on to you. Ethnicity also plays a major role in determining a person’s weight; for example, research shows that African American females have a higher chance of high blood sugar levels that lead to weight gain.


There is no real cure for genetics-related obesity, but you can fight obesity with a healthy diet and doing regular exercise.

6. Medicine and prescription drugs make it difficult to lose weight

Some drugs are known to increase the chances of weight gain as a side effect. Some of these medicines include beta-blockers( used for blood pressure control), antidepressants, anticonvulsants, and diabetes medicine.


You might have a medical condition that requires you to take some medicine. But what you can do is ask your doctor about potential side effects of a drug and whether you need to worry about weight gain if you use a certain medicine.

7. You have a medical problem

Some medical conditions make it difficult for you to lose weight and can even cause weight gain. Some of these medical conditions include diabetes, Cushing’s syndrome, fluid retention, polycystic syndrome, and many other diseases.


The best solution to prevent this kind of weight gain is to consult your health care specialist and talk to them about your unexplained weight gain. If the problem is diagnosed early, there is a good chance that you will be able to stop the disease in its track with the help of treatment.

8. They have unhealthy eating habits that prevent them from losing weight

If you live in a society where you have to work around the clock and always stay on a tight schedule, it can affect your eating habits. You are more likely to eat fast food than to prepare healthy meals for yourself. This can cause weight gain. Fast food is high in empty carbohydrates and sugars that don’t really provide nutrition to the body and end up making you fat.


You can set a daily eating schedule no matter how busy you are. You still have a few minutes to spare 3 times a day for a healthy meal. Try to bring healthy snacks to work and prepare food at home to bring with you to the place you work in.

9. Staying in a diet

You have to eat a variety of foods to get the proper nutrition to fulfill your body needs to function properly. So, if you keep eating a certain kind of food day in and day out, it will result in weight gain.


Do research about the daily nutritional intake of your body and design a diet plan accordingly so your body can get a variety of foods instead of a few ones.

10. Liquid sugar

Without a doubt, sugars can make you fat, and almost all experts agree on this. High sugar levels in the blood can lead to faster fat storage and contrary to common belief they don’t produce energy. We often neglect sugary drinks and don’t consider them bad for weight gain. However, these drinks can not only make you fat, but they also affect our overall health.


Stop taking sugar drinks or liquid sugar in any shape and form. If you feel like drinking soda, pick the low sugar kind to prevent weight gain.