When you’re eating healthy and following a regular exercise routine, there is nothing that’s more frustrating than a scale that refuses to budge. Sure, you may be experiencing other benefits, like increased energy, less bloating, and a happier mood, but let’s be honest here, one of the things that keeps you motivated is seeing your weight drop. If you’re not seeing the results you want, it’s going to be harder and harder to stick to your plan.

We’re going to assume that you’re doing everything “right”, yet still having trouble dropping those pounds. By “doing everything right”, we mean that you’re staying within your calorie needs, avoiding excess sugar, and exercising regularly. If you’re doing all three of those things and still not seeing results, read on. If you’re NOT doing those three things, revamp your plan and revisit this article if needed down the road.

1. You Don’t Drink Enough Water

We had to put water first on the list because it does so much for you that you could probably see better results just by upping your intake, even if you changed nothing else. Not only does water keep you hydrated, which helps reduce bloat, it also has been shown to slightly speed up your metabolism. Some studies found that drinking water before meals may even help you eat fewer calories during those meals. Aim to drink at least half of your body weight in ounces. So if you’re 200 pounds, you want to drink 100 ounces of water per day.

2. You Overeat

Just because a food is “good for you” doesn’t mean you can eat an unlimited amount. Calories still add up, whether they come from grilled chicken or a piece of cake. If you’re regularly over-eating healthy foods, it’s going to hinder your progress and may even contribute to weight gain. Another thing you have to be mindful of is that some healthy foods, like nuts, olives, and avocados, are high in both fat and calories. Because of this, the recommended serving size is fairly small. Make sure you’re paying attention to portions and not overdoing it.

3. You’re Not Incorporating Strength Training

Many people avoid strength training and do only cardiovascular exercise for fear of “bulking up” rather than slimming down. If you’re one of these people, you’re doing yourself a huge disservice. Strength-training increases muscle mass, which helps you burn more calories and fat, even long after you’re done exercising for the day. Strength-training also strengthens the bones and joints, making you more limber and helping to prevent injury.

4. You’re Not Utilizing a Support System

It doesn’t matter how strong or determined you are, weight loss is typically harder when you lack a support system of some kind. If you don’t have a partner or a group of friends that support what you’re doing – and may even have the same goals – it can be detrimental to your weight loss success. Find a buddy to take the health journey with you. If you don’t have someone at home you can lean on, we at Valley Medical would be happy to provide you with the support you need.

5. You Don’t Sleep Enough

Sleep is incredibly important for weight loss. Sleep not only helps balance the hormones that are responsible for making you feel hungry or full, it also helps energize you so that you’re able to get through your workouts more efficiently. You’re also more likely to make healthier choices when you’re well-rested.

Doing all of these things and still feel like you’re hitting a wall? Check back next week for 5 more reasons you can’t lose weight.