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It can be frustrating when you're putting in the effort but not seeing the results you expect. Here are a few things to consider:

1. Diet Quality: Ensure that your diet is balanced and provides enough nutrients while being in a calorie deficit to lose weight. Sometimes, hidden calories or unhealthy food choices can hinder weight loss.
   
2. Calorie Tracking: Are you accurately tracking your calorie intake? Even small discrepancies in tracking can make a big difference.
   
3. Exercise Routine: While exercise is important for overall health, weight loss is primarily achieved through diet. Make sure your exercise routine is effective and aligned with your goals.
   
4. Medical Factors: Sometimes, medical conditions or medications can affect weight loss. It might be a good idea to consult with a healthcare professional to rule out any underlying issues.
   
5. Consult a Specialist: If you're not seeing results despite your efforts, it might be helpful to consult with a dietitian or a fitness trainer who can provide personalized advice based on your specific needs and goals.
   

Remember, sustainable weight loss takes time, and it's essential to focus on overall health and well-being rather than just the number on the scale.

Make sure your diet is balanced and you're not consuming more calories than you're burning. Track your food intake to ensure you're in a calorie deficit.