20 Little Things That Keep You From Losing Weight

Have you ever wondered about things that keep you from losing weight? As well as working out and eating right, many other factors can influence weight and fat loss. Interestingly, some research suggests that a few small, often overlooked actions can significantly affect your weight loss efforts.

So, if you’ve been diligently dieting and exercising but can’t seem to lose those last few pounds, here are 20 little things that may be getting in your way.

Little Things That Keep You From Losing Weight

1. Not Getting Enough Sleep

Lack of sleep is another small yet impactful factor that can interfere with weight loss. Research has shown that people who don’t get enough sleep tend to weigh more than those who do. That’s why it’s a good idea to prioritize good sleep hygiene if you’re trying to lose weight.

2. Skipping Breakfast

Skipping breakfast is another common factor that can impact your weight loss. Although some people believe that skipping meals can help them lose weight, research suggests this might not be the case.

Usually, people who skip breakfast tend to weigh more than those who don’t. Despite the ongoing debate about the importance of breakfast, many researchers believe that eating a nutrient-dense morning meal helps regulate your appetite and could reduce unhealthy snacking later in the day.

3. Lack of Portion Control

Speaking of eating, portion control is key for weight loss. What’s more, even healthy foods can lead to weight gain when consumed in large amounts.

4. Not Drinking Enough Water

Water, aside from quenching your thirst, can play a powerful role in your weight loss goals. In fact, studies have shown that drinking water can typically increase the number of calories you burn, known as resting energy expenditure. Additionally, water may help you feel full and subsequently consume fewer calories. So, if you’re not drinking enough water, you might be hindering your weight loss efforts.

5. Ignoring Protein in Your Diet

Protein is known to reduce appetite and boost metabolism. But, a lack of protein in your diet can hinder your weight loss progress. That’s why you should incorporate high-protein foods in your meals.

6. Eating Too Quickly

Usually, fast eaters are more likely to be obese than slow eaters. They don’t give their bodies enough time to signal fullness, leading to overeating.

7. Drinking Caloric Beverages

Instead of drinking water, you might opt for caloric beverages, such as soda or sugary coffee. Unfortunately, these drinks can add a significant number of calories to your diet without making you feel full, thus impeding your weight loss efforts.

8. Not Moving Enough

Even if you exercise regularly, being sedentary the rest of the day can slow down your weight loss. This phenomenon is known as the “active couch potato effect.” Therefore, it’s crucial to keep moving throughout the day, not just during your workout.

9. Lack of Fiber in Your Diet

Thanks to its ability to make you feel full, fiber is a great weight loss tool. So, if you’re not getting enough, it could be hindering your weight loss.

10. Alcohol Consumption

Alcohol can contribute to weight gain by supplying the body with excess calories and reducing your motivation to exercise. That’s why, if you’re trying to lose weight, it may be best to limit your alcohol intake.

11. Not Tracking Your Food Intake

Usually, those who track their food intake are more successful at losing weight. It helps you become more aware of what you’re eating and how it affects your body.

12. Eating in Front of the TV

Studies have shown that eating while distracted can lead to overeating. So, try to focus on your food and listen to your body’s fullness cues.

13. High-Stress Levels

High-stress levels can make losing weight more difficult. Because when you’re stressed, your body releases hormones that can stimulate your appetite and make you crave unhealthy foods. Therefore, managing stress can be key in your weight loss journey.

14. Consuming a Lot of Processed Foods

Processed foods are often high in added sugars, unhealthy fats, and calories. Plus, they’re usually low in nutrients and fiber. As a result, consuming processed foods regularly can prevent you from losing weight.

15. Ignoring Strength Training

While cardio exercises are great, strength training also has its benefits for weight loss, including increasing muscle mass, which can boost your metabolism.

16. Eating When Not Hungry

You might eat simply because food is available, not because you’re hungry. Eating when not hungry can add a significant number of extra calories to your diet and hinder your weight loss.

17. Unrealistic Expectations

Having unrealistic expectations can lead to frustration. Keep your goals achievable, and remember that progress is better than perfection.

18. Lack of Consistency

In addition to setting realistic goals, being consistent in your weight loss efforts can make a significant difference.

19. Not Getting Enough Healthy Fats

Some research suggests that healthy fats, such as those from avocados and fish, can help with weight loss by keeping you full and satisfied.

20. Not Drinking Herbal Tea

Many types of herbal tea, such as green tea, oolong tea, and black tea, contain bioactive compounds that can help you lose weight. These teas are known to boost metabolism and fat burning, thanks to their antioxidants and caffeine content. They also help in enhancing the body’s detoxification process, which can aid in weight loss.

Unfortunately, many people are unaware of the weight loss benefits of herbal tea and, thus, miss out on its potential advantages. By incorporating a daily cup of herbal tea into your routine, you may boost your weight loss efforts. However, as with all other points, moderation is key, as overconsumption may lead to other health issues.


These little things can make a big difference in your weight loss journey. However, by supplying your body with the right nutrients, getting enough sleep, and incorporating physical activity into your routine, you can overcome these obstacles and achieve your weight loss goals. So, if you’ve been struggling with weight loss, check these points to see if they apply to you, and adjust your habits accordingly. It’s the small changes that can lead to big results.

Further Reading: 50 Ways to Lose Excess Weight

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