Seven reasons diet + exercise isn't producing weight loss.

1. Underestimating calorie intake (most common; track for 2 weeks)
2. Overestimating exercise burn (the cardio machine is lying)
3. Eating back exercise calories
4. Sleep deprivation (undermines everything)
5. High stress (cortisol holds fat)
6. Too aggressive a deficit → binge cycles
7. Hidden calories (drinks, sauces, samples)

Track honestly for 14 days; you'll spot the problem.