Contributed by: Healthians Team


Are you among those who spend long hours in the gym and are still not able to lose weight?

The common technique for weight loss is a combination of a balanced diet and regular workouts.

However, many times people are not able to maintain the balance between their diet and their workout so they fail in achieving their weight loss target

For example – our body requires a certain amount of calories to function properly but sometimes we do not focus on the excess calorie count which hampers our weight loss journey.

Many health studies have concluded that a person can lose weight by sticking to a strict calorie diet and routine physical activity. 

However, while many factors can support weight loss, yet, some can obstruct your weight loss journey.  

Here are some major reasons that can hinder your weight loss goals. 

Bad dietary choices 

It is important to make good and healthy diet choices while planning a weight loss routine. Sometimes bad food choices pull you back to square one and all your heavy workouts prove to be in vain. 

The thumb rule in weight loss is to stick to all-natural, whole foods. You should try and avoid processed and packaged foods as much as you can and replace them with natural and whole grain foods. 

Be mindful of the portion you eat instead of filling your plate to the full. You can divide your meals and have small portions throughout the day.

Add protein-rich and low-fat foods like pulses, eggs, vegetables and fruits to maintain the nutritional levels in your body. 

To create the best weight-loss diet for your body, speak with a dietitian or nutritionist.

You can start by keeping a note of the proteins, fats, and carbs you consume each day which forms your daily PFC Diet, i.e proteins, fats and carbs diet. 

By making sure that these three nutrients are derived from whole and organic sources only, you will be able to lose weight.

Too much workout 

Overexertion which can cause inflammation is one of the key reasons why burning calories by overexercising can still not lead to weight reduction.

There is too much inflammation in your body if you work out too hard every day., which causes you to gain weight rather than reduce it.

Additionally, when your body adjusts to your same and repetitive exercise schedule, it gradually becomes less effective, burning fewer calories and halting your weight loss progress.

This is referred to as the weight loss plateau and prevents you from losing weight.

You can also talk to your trainer and opt for the most suitable workout regimen that can boost your weight reduction. 


As water plays an important role in weight loss, you should drink an adequate amount of water every day to achieve your weight loss goals. 

Water intake of close to 500 ml, 30 to 40 minutes before meals can help you lose weight as observed in medical research; wherein, people who drank half a litre of water 30 minutes before meals lost 44 per cent more weight than those who did not in a 12-week weight reduction trial.

So, make it a point to hydrate yourself throughout the day.

Lack of sleep 

Who could have thought that sleeping would help you lose weight?

If you’re sleep-deprived, you’re less inclined to work out or visit the gym.

Hormones like ghrelin and leptin can make you hungry if you don’t get enough sleep.

Hunger is signalled by ghrelin, and it is curbed by leptin. Low leptin secretions brought on by sleep deprivation might decrease your metabolism and make you feel hungry all the time.

Lack of sleep can also have an impact on the hormone cortisol, which controls your appetite.

Final thoughts 

There are no real shortcuts when it comes to losing weight. To see results, effort, patience, and perseverance are a must.

Maintaining a calorie deficit balanced diet, aerobic and anaerobic activities, and sound sleep is the key to weight loss.

It takes time to reduce weight, so you’ll need to keep yourself motivated. Finding additional reasons to be healthy is one strategy.

Remind yourself of the multiple advantages of exercise, such as greater energy, improved emotions, and better sleep, to mention a few. 

Moreover, it is always a good idea to get a regular health checkup done as it gives you a complete health insight. 

Book The Full Body Health Checkup Today!