9 Surprising Reasons You're Not Losing Weight

Travel season is almost upon us, but don't let your flying adventures get in the way of your goals! Research has found that when you take a red-eye or international flight, it confuses your circadian rhythm and eating schedule, which can mess up your gut flora and result in weight gain. You might not be willing to change your trip, but do your best to drink plenty of water and load up on probiotics to keep your body in the best shape possible.

Experts agree: while cardio is essential to shed pounds, to see real results, you must also lift weights — and not be afraid of heavy weights! Former Canyon Ranch director and group fitness expert Aimee Nicotera explains that lifting heavier weights than you're used to might be the "nudge your body needs to change"; she also promises you won't bulk up from this shift. Lifting heavy weights raises our body's hormone levels, offering your body the natural ability to burn fat for a full 24 hours after your workout.

Weight loss can feel like a full-time job — which is why it's important to get enough zzz's if you're trying to shed pounds! You need extra energy to keep up with your exercise routine. Skimping on sleep can also affect your body's ability to control its appetite, because not enough shut-eye increases appetite-stimulating hormones. Go for at least seven hours a night!

If you're all about counting calories, you might be skimping on the protein your body needs to lose weight. According to Esther Blum, MS, RD, CDN, CNS, high-protein foods take more work to "digest, metabolize, and use, which means you burn more calories processing them." Esther says that eating adequate protein also ensures that you keep your precious muscle tissue — something that is often lost with a low-calorie diet.

If you regularly exercise without eating first, it's time to reconsider. When you work out on an empty stomach, research shows that the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, but you'll also have more energy to push yourself harder through your workout.

Something as simple as slicing up your dinner can be helpful for your overeating woes and nudge your weight loss in the right direction! Cutting food into tiny pieces may seem slightly childish, but studies show that humans find smaller portions more satisfying and, as a result, are satisfied with less.

Standing at the fridge or the counter to chow down isn't saving time or energy — in fact, it's a common symptom of emotional eating. When you eat from the fridge or pantry mindlessly, it's difficult to really have a grip on how much you're consuming. It's best to designate time for snacking and meals that's set apart from other activities, so you don't overeat without realizing!