Reasons Why You Can’t Lose Weight Even After Long Workouts

Contributed by: Anjali Sharma


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

Common weight loss strategies are a combination of a balanced diet and regular workouts.

However, many times people are not able to maintain a balance between their diet and their workouts so they fail to achieve their weight loss goals.

For example – our body needs a certain amount of calories to function properly but sometimes we don’t focus on counting extra calories which hinders our weight loss journey.

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

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

Here are some of the main factors that can hinder your weight loss goals.

Poor dietary choices

Making good and healthy food choices is important when planning a weight loss routine. Sometimes poor food choices bring you back to square one and all your heavy workouts prove futile.

The rule of thumb for weight loss is to stick to all natural, whole foods. You should try and avoid processed and packaged foods as much as possible and replace them with natural and whole grain foods.

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

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

To create the best weight loss diet for your body, talk to a dietitian or nutritionist.

You can start by keeping a note of the protein, fat, and carbohydrates you eat each day that make up your daily PFC diet, such as the Protein, Fat, and Carbohydrate Diet.

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

Too much workout

Overwork that may occur inflammation Burning calories through excessive exercise is still one of the main reasons for not losing weight.

If you work out too much every day, your body becomes excessively inflamed, causing you to gain weight instead of losing it.

Additionally, when your body adjusts to your same and repetitive exercise schedule, it gradually becomes less efficient, burns fewer calories, and stalls your weight loss progress.

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

You can also talk to your trainer and choose the most suitable workout regimen that can boost your weight loss.


Since water plays an important role in weight loss, you should drink enough water every day to achieve your weight loss goals.

Drinking about 500 ml of water 30 to 40 minutes before a meal can help you lose weight as shown in medical studies; Whereas, those who drank half a liter of water 30 minutes before a meal lost 44 percent more weight than those who didn’t in a 12-week weight loss trial.

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

lack of sleep

Who would have thought that sleep would help you lose weight?

If you’re sleep deprived, you’re less inclined to exercise or go to the gym.

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

Hunger is signaled by ghrelin, and it is regulated by leptin. Low leptin secretion due to lack of sleep can slow down your metabolism and make you feel hungry all the time.

Lack of sleep can also affect the hormone cortisol, which controls your appetite.

Last thought

There are no real shortcuts to weight loss. To see results, effort, patience, and persistence are a must.

Maintaining a calorie deficit through balanced diet, aerobic and anaerobic activity, and good sleep are key to weight loss.

Losing weight takes time, so you need to keep yourself motivated. One strategy is to find extra reasons to stay healthy.

Remind yourself of the multiple benefits of exercise, such as greater energy, improved mood, and better sleep, to name a few.

Moreover, it is always a good idea to have a regular health check-up as it gives you complete health insight.

Book a full physical health exam today!

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