In order for us to see the numbers drop on the scale, we must burn more calories than we consume. This may sound easy and while sometimes we are doing just that, we aren’t seeing any positive results. There are a number of reasons that this could be happening. Read on to see the most common explanations as to why you aren’t losing weight.

You aren’t sleeping enough

Often times when we feel sleepy, we’re more likely to grab another latte or reach for a donut just to feel a spike of energy. After work, we might skip the gym and order takeout instead of wasting the little energy we have on cooking. Not only do we make worse decisions when we’re sleep deprived – as sleeplessness affects the brain’s frontal lobe – but we also feel hungrier. Sleep helps balance the hormones that control hunger in our bodies. Ghrelin, the hormone that tells us to eat, is higher when we are tired. Leptin, the hormone that tells us to stop eating, is lower when we are tired. This, coupled with the fact that our metabolisms slow down when we don’t get enough sleep the night before, means that we are in for a very hard time when it comes to weight loss.

To counteract this, aim for getting at least 7 hours of sleep a night.

You’re letting stress take over

Just like when we’re tired, our metabolism also slows when we are stressed. This means we are more likely to put on weight even if we are being health conscious. And let’s not forget that when we feel down, we often times turn to food for comfort. These are usually foods high in fat and sugar. All of this makes it harder for us to lose weight.

To prevent this, eat small meals often, get active, and surround yourself with those you love.

You aren’t eating enough protein and fiber

Protein and fiber help our digestive health and leave us feeling full, which means we are more likely to consume fewer calories when we eat. Instead of filling your plate with starch and carbs, be sure you are eating enough lean meat (white chicken breast, turkey, fish) and fruits and veggies. Also swap out high-processed foods for whole grains such as oatmeal and brown rice.

Aim to eat around 25g of protein and 14g of fiber for every 1,000 calories consumed.

You aren’t drinking enough water

The benefits of drinking water are endless. Not only does drinking water ensure that we are only eating when we are hungry instead of thirsty, it also promotes the proper functioning of our kidneys. When our kidneys aren’t working properly (for example, when we are dehydrated), our livers have to step in to do its job. Since our livers are responsible for metabolizing fat, fat is metabolized at a much slower rate when our livers have to work twice as hard to remove toxins in the body.
Aim to drink around eight 8oz glasses of water a day to avoid this problem.