8 Common reasons why you’re not losing weight
You’re eating whole foods and lean meat evenly throughout the day, have skipped all the sugary and fatty sweets and treats, doing your workouts by the book and still not losing weight? Sounds unfair and frustrating, doesn’t it!
There are many medications (like antidepressants, cortisone capsules, contraceptives, allergy medicines, and blood pressure medicines) that can hinder your weight loss and also genes have their own impact on your journey. But if you feel that these previously mentioned are all under control and nothing is still not happening, you should check out these 8 common and possible reasons why you’re not losing weight.
You dropped calories too quickly or by too much. When your purpose is to lose weight, it’s likely you’ve cut back on calories. A calorie deficit is important part of weight loss, but it should be max -500 kcal/ day. Not eating enough calories (the amount your body needs to work properly), may cause starvation mode in your body, slow down the metabolism (which means that weight loss stops or at least slows down) and raise the stress levels. Just to mention few of its negative effects.
You don’t count sneaky calories or eat mindfully. Did you notice, that you just crabbed a hand full of nuts and a cookie, while you walked through staff’s coffee room? Yep, every teaspoon of nut butter, chocolate piece(s) eaten in a hurry, cheese slices thrown in your mouth while cooking and bite of your partner’s food adds up. Always eat mindfully when trying to lose weight as mindless eating is one of the main reasons people struggle to lose weight.
If it helps, try to fill some food diary. There’re many free apps available, that are really easy to use. Find my favorite from this post.
You’re drinking your calories. Sugary beverages are the most fattening items in the food supply and the other main culprit is alcohol. Your brain doesn’t compensate for the calories in them by making you eat less of other foods. Also pay attention to all of those fancy coffee drinks, most of them are real calorie bombs!
So, always check the labels before devouring your drinks. You might be surprised how much sugar = calories your favorite “healthy vitamin packed water” contains!
You’re not drinking enough water. A lot of people mix thirst signals to hunger signals and don’t get enough water in their system during the day. All vital life processes in your body need water to function and there’re also some studies, that prove that drinking water may also increase the number of calories you burn and help with portion control.
You’re avoiding fat. As inverse as it sounds you need to consume healthy fats if you want to get rid of the extra fat in your body. Foods with healthy fat take longer to digest than carb-rich foods and as a result, you feel fuller longer when you include healthy fats at meal time. Also, healthy fats contain omega-3 fatty acids that help reduce inflammation, thereby preventing inflammation-induced weight gain + they are essential for healthy skin, vitamin-absorption and for the regulation of bodily functions.
So, there is no need to be afraid of fats, just remember moderation.
You are not getting enough sleep. Sleep is like nutrition for the brain. A good and sufficient sleep is one of the most important factors for your physical and mental health, as well as your weight and weight loss intentions. In a nutshell, that too little sleep hampers your metabolism and contributes to weight gain.
You’re stressed. Stress can definitely have an effect on your waistline and make your weight loss journey bumpy. Stress causes many people to stress eat (generally high fat/sugary foods), which contributes to excess calories. Not good if you’re trying to lose weight. It also causes your body to produce more of the hormone called cortisol that promotes body fat, especially around the stomach. And let’s be honest; when someone is stressed, they generally sleep less, which was already explained above. So, no stress and you have better possibilities to succeed.
You are not doing a mixed workout. Your body needs variation. Doing cardio is great and essential part of your weight loss journey, but you should also incorporate weight training into your routine. Weight lifting will help keep your muscles active, boost your metabolism, and help you get a toned body. And that’s what we all want, right?
And last, but not least: Dieting is not a long-term solution. Sometimes peoples’ expectations can be unrealistic, and the end result can’t be anything else but a disaster. The problem can also lay in too long weight loss process: You’ve starved yourself already months and have hit a plateau and all you need at this point is a break from dieting.
If you really want to lose weight and keep it off in the long term, take my advice and focus on making and adopting healthier lifestyle habits that will last the rest of your life.
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