10 Habits That Stop You from Losing Weight

Losing Weight

When trying to lose weight, your habits matter.

No one is perfect. But there are some things you should not do if you want to lose weight.

Let’s face it:

Some habits can stop you from losing weight.

You might not be aware of them, but they could be stopping you.

The following are some of the habits that could stop you from losing weight if you don’t change them:

1. You Eat Junk Food

Are you addicted to junk food? How many times do you eat junk food in a weak?

The simple truth is that you can’t lose weight if you continue to eat junk food.

According to a study, people who eat junk food tend to gain weight compared with those who eat healthy food.

Of course, eating some junk food once in a while won’t make a big impact on your weight.

But if you frequently eat it every day, you will become fat.

Don’t think that eating junk food is not a harmful habit because everyone does it.

In fact, it is the number one harmful habit that stops you from losing weight.

Pro tip: If you really want to lose weight, stop eating junk food. Eat healthy foods or unprocessed food for at least two weeks. Then, you’ll see the difference in your weight loss journey.

2. You Always Grab a Snack at Night

Is eating late-night snacks part of your habits?

Well, you should read this because it might change your habits forever!

Eating late at night makes you gain weight faster due to the fact that your metabolism slows down at night.

Also, eating late-night snacks affects your sleep quality, which leads to gaining more weight.

According to a study, people who ate after 8 pm had more weight compared with those who didn’t eat late at night.

Make sure you stop eating late at night, which will help you lose weight.

Pro tip: Eat your dinner early and go to bed on time every day. You’ll eventually lose weight if you apply these habits step by step.

3. You Skip Breakfast

Seriously? Do you skip breakfast every day because you are rushing to work?

You should know that skipping breakfast is not a healthy habit.

A study found that people who skipped breakfast were more likely to gain weight compared with those who ate it regularly.


Well, it is simple. When you skip breakfast, you are more likely to make unhealthy food choices throughout the day.

In fact, many people who skip breakfast tend to grab a slice of pizza or a sandwich for lunch.

And guess what?

It leads to weight gain instead of weight loss.

So make sure you don’t skip your breakfast.

Pro tip: Eat a healthy breakfast in the morning after you wake up. For example, try having brown bread with a boiled egg and an apple. You’ll lose weight if you do it regularly.

4. You Don’t Drink Enough Water

Do you know why drinking water is important?

It’s because your body needs water to process the foods you eat into energy that you can use.

But if you don’t drink enough water, your body will hold onto the fat instead of losing it because it doesn’t have enough energy.

According to several studies, drinking 1500ml of water might help you lose weight.

It may make you burn more calories, and it can lower your BMI and circumference.

Pro tip: Drink at least 1500ml of water every day to speed up your body’s fat-burning process and lose weight. You can also drink green tea or hibiscus tea which contains catechins, a substance that boosts your metabolism and helps you burn fat.

5. You Eat When You’re Angry or Sad

Do you overeating or drinking alcohol when you are stress, angry or sad?

If so, you should stop.

Sugar and fatty foods may make you feel better for a short time.

But the truth is that they will slow down your weight loss process.

Plus, eating too much sugar can lead to diabetes and other health problems.

According to a study, women who ate when they were angry or sad gained more weight than others did.

If you eat when you’re sad or stressed, your brain will release a stress hormone called cortisol.

This stress hormone increases the production of fat in your belly and leads to abdominal obesity.

Pro tip: If you’re feeling stressed or sad, do something else instead of eating. Try some exercise, listen to music or spend time with your friends. In addition, eat low-calorie food when you are stressed or sad. If it’s difficult to avoid stressful situations, make sure you practice deep breathing exercises.

6. You Don’t Get Enough Sleep

You might be thinking:

What is bad about not getting enough sleep?

Well, the answer is simple:

If you don’t get enough sleep, your metabolism starts to slow down.

And when this happens, your body will hold onto the fat instead of losing it.

At the same time, sleeping less can also make you feel stressed and depressed, which increases cortisol levels in your blood and leads to abdominal obesity.

According to research, people who sleep less than 5 hours a night are more likely to be obese or gain weight compared with those who sleep 7 hours.

Pro tip: To lose weight, you should ideally get 7 to 8 hours of good quality sleep every day.  

7. You Don’t Exercise Regularly

Are you guilty of these habits?

You might not know this, but exercising regularly can stop you from gaining weight because it speeds up your metabolism.

If you don’t exercise every day, the extra calories that you eat will lead to more fat in your body.

It’s even worse if you do nothing at all and sit in front of the TV or spend hours on your computer.

According to CDC, not getting enough physical activity can lead to obesity and other diseases.

Also, people who don’t exercise regularly are more likely to develop deadly illnesses like cancer and heart disease compared with those who do.

Pro tip: Start by doing 15 minutes of exercise every day first. Then, increase the time to at least 30 minutes for better results.

8. You Drink Too Much Alcohol

Well, have you ever wondered why alcoholics are always overweight?

It is because heavy drinkers tend to eat more food while drinking.

And the truth is that this bad habit slows down weight loss by preventing fat burning.

Not only does alcohol cause overeating, but it also has calories that add up over time.

So, what’s the big deal?

According to a study, people who drank more than 3 glasses of alcohol a day had more weight compared with those who didn’t drink at all.

On top of that, people who drank 1 to 2 glasses a day were more likely to gain weight too.

Pro tip: If you want to lose weight faster, it is best not to drink any alcohol at all. However, if you have the bad habit of drinking daily, try cutting down to one glass. If you can’t stop drinking completely, try replacing your alcohol with low-calorie drinks.

9. You Eat Too Many Refined Carbohydrates

Refined carbohydrates are, as the name suggests, simple carbs that have been processed.

They include white bread and pasta as well as sugary drinks and snacks.

You might be wondering:

What is wrong with eating these foods?

Well, researchers have found a link between refined carbohydrates and weight gain.

According to a study, when people eat more refined carbs, they tend to develop insulin resistance – a condition where the body becomes resistant to the hormone that regulates blood sugar levels.

When this happens, people tend to gain weight and may also become diabetic.

Another study found that when people ate refined carbohydrates in the form of sugary drinks, their bodies didn’t burn fat as intended.

Pro tip: If you want to lose weight fast, replace refined carbohydrates with whole grains. These are packed with nutrients that can help boost your metabolism and increase satiety.

10. You Give Into Temptations

Well, how many times have you said to yourself:

I’ll start my diet tomorrow!

Or, I’ll exercise more next week!

Unfortunately, it is not that easy to stick with habits like this because habits are formed over time.

For example, habits like exercising regularly can take months before they become habits.

If you don’t stick to these habits for long periods, the bad habits might win over and make you gain more weight than ever before.

Pro tip: To form habits faster, try recording your daily progress by writing it down in a journal.


There you have it, ten habits that stop you from losing weight.

It’s easy to make some of these habits without even knowing it because they are habits you have developed over time.

However, with the right approach, you can change these habits for good.

If you keep making the habits mentioned above, try replacing them with habits that will help you lose weight faster.

Keep on reading: How to maintain weight after losing weight.