Are you tired of dieting and exercising without seeing results? It can be frustrating to put in so much effort and not see any progress on the scale.

But have you considered that there might be other factors at play? Here are the real reasons you can’t shed those extra pounds:.

1. You’re Not Eating Enough

It might seem counterintuitive, but not eating enough can actually prevent weight loss. When your body is in starvation mode, it holds onto fat as a survival mechanism.

So if you’re not giving your body enough fuel, it will stubbornly cling to those extra pounds. Make sure you’re eating enough calories for your age, gender, and activity level.

2. You’re Not Eating the Right Foods

Not all calories are created equal. If you’re eating too many processed foods, refined sugars, and saturated fats, you’re not giving your body the nutrients it needs to function optimally.

Focus on eating whole, nutrient-dense foods like fruits, vegetables, lean protein, and healthy fats.

3. You’re Not Drinking Enough Water

Dehydration can slow down your metabolism and make it harder for your body to burn fat. Aim to drink at least 8 glasses of water per day, and more if you’re exercising or in a hot climate.

4. You’re Stressed Out

Stress can wreak havoc on your hormones, wreaking havoc on your weight loss efforts. When you’re stressed, your body releases a hormone called cortisol, which can cause you to hold onto fat around your belly.

Find ways to manage your stress, like practicing yoga or meditation.

5. You’re Not Getting Enough Sleep

Lack of sleep can cause hormonal imbalances that make it harder to lose weight. When you’re sleep-deprived, your body produces more ghrelin (the hunger hormone) and less leptin (the satiety hormone), making you more likely to overeat.

Aim to get 7-9 hours of sleep per night.

6. You’re Eating Too Late at Night

Eating too close to bedtime can sabotage your weight loss efforts. Your body needs time to digest food before you go to sleep, so eating a heavy meal late at night can slow down your metabolism and cause you to gain weight.

Try to eat dinner at least 2-3 hours before bedtime.

7. You’re Not Exercising Enough

Exercise is crucial for weight loss, but if you’re not doing enough, you might not see results.

Aim for at least 150 minutes of moderate-intensity exercise per week, like brisk walking or cycling, or 75 minutes of vigorous-intensity exercise per week, like running or HIIT workouts.

8. You’re Overcompensating with Food

It’s easy to fall into the trap of thinking you can eat more if you exercise more. But if you’re overcompensating with food after your workouts, you might be undoing all your hard work.

Instead, focus on nourishing your body with healthy foods and managing your portion sizes.

9. You’re Not Being Consistent

Consistency is key when it comes to weight loss. If you’re only dieting and exercising sporadically, you’re unlikely to see results. Make a commitment to yourself to eat well and exercise regularly, and stick to it.

10. You’re Dealing with a Health Issue

If you’ve tried everything and still can’t lose weight, it’s possible that there’s an underlying health issue at play.

Conditions like hypothyroidism, polycystic ovary syndrome (PCOS), and insulin resistance can all make it harder to lose weight. Talk to your doctor if you’re concerned about a potential health issue.