Weight loss can be a rewarding and fulfilling process. But often, it's hard to see the results you really want. Here are five things you could be doing that are holding you back from the health and fitness you desire. 

You have an underlying medical condition

Before starting any weight loss or exercise program, you should talk to your doctor. They can help guide your efforts to keep you happy and healthy throughout your journey. And if you're not seeing the results you expected, your doctor can check to make sure your body is in working order. If you have a condition, like a joint injury or a hormonal imbalance, then getting the proper treatment will help you meet your weight loss goals. 

You're too focused on calories

Many weight loss programs will place a huge emphasis on caloric deficit. This is when you eat less calories than you use. While all weight loss ultimately comes down to caloric deficit, focusing too much on calories can actually prevent you from achieving results. Counting calories can lead to not eating enough. And when you're hungry, you eat, often going over whatever caloric goal you set. Instead of aiming for the perfect caloric deficit, try packing your diet with nutrient dense meals. Vegetables and fruits, for example, will keep you feeling full without stacking on tons of calories.

You're doing too much

The body can't do anything if it isn't well-rested, and that includes losing weight. So yes, get all the water your body needs and at least eight hours of sleep every night. But also, take care not to overwork yourself. If you work too hard, your body won't have the time it needs to rest and recover. Without that rest, you won't get the changes you're looking for, and you'll be more likely to get hurt. Working out three to four times a week is more than enough for most people. Any more than that, and you're likely doing too much. 

You're not doing the right exercises

You'll lose weight much easier if you lift. When resting, muscle tissue burns more calories than fat tissue does. This means that the more muscles you have, the more calories you're using just by sitting there. Aerobic exercises like walking, running, biking, and swimming are all wonderful ways to get up and move, but they don't really build muscle mass. Instead, try lifting weights or even simple bodyweight workouts like squats and push-ups. 

You've stopped having fun

Given how long it can take to see results, you have to stay motivated. An easy way to stay motivated while losing weight is to have fun. Take a day every week to eat foods that make you happy, pick up a sport you've always wanted to try, or spend a week just relaxing. You have to give yourself these mental breaks to help you focus on your goals. No matter how great your program is, weight loss takes a while, so it's much easier when you learn to enjoy the journey. 

Losing weight can be a struggle in many ways. But it doesn't have to be so difficult that you never see any change. Follow these few tips, and you'll have an easier time working toward your health and fitness goals.