9 Surprising Reasons You're Not Losing Weight

Cutting back on calories and upping your exercise are two of the major keys to weight-loss success, but if you're putting in effort and not seeing results on the scale, it's easy to get frustrated with the whole process. Big results don't happen overnight, but one of these habits might be the surprising reason standing in the way of you and your long-term goals.

Related: 100 Simple Ways to Lose Weight

01
Jet Lag
POPSUGAR Photography | Mark Popovich

Jet Lag

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.

02
Skipping the Weight Room
POPSUGAR Photography | Benjamin Stone

Skipping the Weight Room

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.

03
Opting For the Lowest in Calories
POPSUGAR Photography | Anna Monette Roberts

Opting For the Lowest in Calories

Going for foods with a lower calorie count can be deceiving, since many times they're filled with extra sodium, sugar, or chemical additives to make up for the ingredients the company has removed or decreased. Not only are these light versions less nutritious, but they also end up tasting "lighter," leading you to eat more. Instead of always opting for the fat-free or low-fat version of your favorite foods, you're better off enjoying a regular-size portion of what you're craving.

04
Not Enough Shut-Eye
POPSUGAR Photography | Benjamin Stone

Not Enough Shut-Eye

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!

05
Too Little Protein
POPSUGAR Photography | Anna Monette Roberts

Too Little Protein

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.

06
Always Thirsty
POPSUGAR Photography | Kat Borchart

Always Thirsty

Drinking water before meals helps you eat less and keeps belly bloat in check, but staying hydrated all day long can actually help you burn more calories. One study showed that people who drank eight to 12 glasses of water a day burned more fat than those who only drank four. Always keep your water bottle handy, and fill up whenever you're running low. Not only will proper hydration help with weight loss, but it will also keep you healthier all year long.

07
No Fuel For Exercise
POPSUGAR Photography | Ericka McConnell

No Fuel For Exercise

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.

08
Big Bites
ShopStyle Photography

Big Bites

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.

09
Snacking While Standing
ShopStyle Photography

Snacking While Standing

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!