Why You May Not Be Losing Weight Despite Exercising and How to Fix It

Explore the reasons why you may not be losing weight despite exercising and how to address these issues.

Have you ever felt that despite working out hard, you are not losing weight? There are various reasons why you might not see changes in your weight after exercising. In this article, we will explore why weight loss may not be happening and the solutions to these issues. This will help you achieve more effective workouts and healthy weight loss.

1. Repeating the same intensity exercise

If you repeat the same movements at the same intensity every day, your exercise results may diminish. This is because your body adapts to this exercise style and reaches a plateau. To see results, you need to challenge and use your muscles in a more progressive way. If your body feels comfortable, think that the exercise effect is no longer appearing.


  • Change the intensity and type of exercise periodically.
  • Try new exercises. For example, try various exercises such as HIIT (high-intensity interval training) or CrossFit.

2. Slacking off during exercise

If you chat with someone next to you or watch TV while exercising, the effect will decrease. Walking on a treadmill for 20 minutes can improve heart health and prevent cardiovascular disease, but if your goal is to change your body shape, you need to focus more and increase the intensity.


  • Focus as much as possible during exercise.
  • Increase speed and intensity when running on the treadmill or riding a bike.

3. Overeating after exercise

After working out, you might eat more due to a reward mentality. You need to get rid of the thought that you can eat more after exercising and be stricter with yourself.


  • Have a meal with an appropriate amount of protein and vegetables after exercise.
  • Reduce snacks and drink plenty of water.

4. Not moving much outside of exercise time

If you spend most of your time sitting except for the set exercise time, your activity level decreases. Even when you are not exercising, move your body frequently to ensure good blood circulation and maintain the effect of exercise.


  • Use the stairs when climbing buildings.
  • Stretch frequently even during work.

5. Not combining cardio and strength training

To increase exercise efficiency, a balance of cardiovascular exercise, strength training, and stretching is necessary. Running only on the treadmill or just stretching every time makes it difficult to achieve effective weight loss.


  • Alternate between cardio and strength training.
  • Create a weekly exercise plan that includes a variety of workouts.

6. Not taking recovery time

Recovery time is just as important as exercising. Lactic acid and adenosine triphosphate generated in the muscles after exercise cause pain, so you need to recover enough through rest.


  • Take enough rest after exercise.
  • Relax your muscles through stretching and massage.


Through this article, review your exercise routine and achieve healthy weight loss more effectively. Improving your exercise and dietary habits is not easy, but with consistent practice, you will get definite results. Start changing now!

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