Why am I not losing weight? This is the most asked question by people who are trying to lose weight but failing in achieving it. More than 90% of people give up their weight loss dreams when they don’t reach their goals. Eventually they will feel it is better to be flabby than working so hard to lose weight. But don’t fall for that trap. It is frustrating when you try hard to lose weight by controlling carbs, changing your lifestyle, exercising, etc. But if it is not enough to lose weight, then what is? Read below to find out the top reasons that might be affecting your weight loss.
Lack of good sleep
If you are not getting good sleep it will contribute to weight gain. A study conducted on women showed that those who slept for just 5 hours a night were more likely of gaining weight that those who slept for 7 hours. According to researchers losing sleep will make you feel hungry even though you are not. Getting a good night sleep is very essential in losing weight. Always try to make sure you get atleast 7 hours of sleep everyday.
You are stressed
In today’s fast paced everyone is stressed about something. Stress and weight gain go hand in hand. Constant stress is linked to cravings, lack of interest in workout due to fatigue, raising cortisol which can cause abdominal fat storage. Make out some time every day to check on your stress by doing meditation, light walks around the park or just have a laugh with your loved ones.
How much calories you eat vs how much you burn is one of the important factors in weight loss. Unless you keep a track of the calories you consume each day, you will find it harder to maintain your weight loss goal. Do not underestimate the importance of counting calories. You will find many apps today that will help you count everyday calories.
There are many reasons which can slow down your metabolism such as age. As you age your muscle mass declines which is important to burn calories. So if you are still eating the same amount of calories even as your metabolism drops your weight will increase over time. So start exercising to keep your metabolism in check.
Lack of exercise
Exercising is crucial to weight loss. If you don’t give enough work to your body, the calories will pile up resulting in weight gain. You don’t have to work out for hours every day. You can start with atleast 30 minutes per day and slowly increase to 1 hour if you get enough time. Make sure you do proper workout and enough intensity. You can join your local gym and take the help of a trainer.
Cheating on weekends
While you will be doing well over the week you will feel relaxing a bit during the weekend and take a break from your usual diet. While it is a good idea to indulge in a cheat meal every now and then, do not let yourself lose. Some suggestions that you can follow is to avoid free for all meals, keeping yourself on the move instead of sitting idle, avoiding rewarding yourself a bit too much, etc.
Several medical conditions such as thyroid, diabetes, etc have also been linked to weight gain. If you are having any of these medical conditions or under any medications then you might have to take a bit more care about your weight loss goal. By consulting a physician, they can provide you a weight loss plan which you can follow without any risks.
Hitting the plateau
If you are following the same exercising routine for a long time then your body will adapt to the routine and you will hit the plateau eventually. After this you will not find much progress and your weight loss might slow down or even stop. To avoid this change your workout routine every 3-4 months, change the intensity and duration. You can experiment to find out what works best for you.
You are impatient
Losing weight takes time and you won’t see changes unless you are patient. Just because you are not seeing weight loss does not mean you are not getting any positive results. You body might be making changes which you cannot see from the outside. Never rely only on a scale to measure your progress. You can use a gauge to check how many inches you have lose rather than your weight. See if the same clothes fit differently.
Also try to have realistic goals when it comes to weight loss. Losing 20 pounds in a week is not possible unless you follow unhealthy methods. Start gradually and once you start seeing changes in your body you will be motivated automatically to do much better.
Not enough protein
Protein is an important nutrient in losing weight. Protein can boost your metabolism and also reduce your cravings, thereby helping eat fewer calories per day. Make sure to include protein rich foods everyday.
Eating more calories
One simple reason you might be gaining weight is that you are eating too many calories than required. Switch your food which contains less calories and also use a calorie tracker to track whatever you are eating everyday.
Eating whole foods
Stick to whole, single-ingredient foods instead of processed foods. Many processed that are available today label themselves as healthy. Try to avoid that as consume as much whole foods as possible.
This is common problem for many people. While watching TV or movie people often forget how much they are eating. Avoid this habit. Eat a few nuts or dry fruits if you fell hungry.
Cardio is any type of exercise which increases our heart rate such as jogging, cycling, swimming, etc. This is an effective way in improving your health and also burn belly fat. Make sure to include cardio exercises everyday.
Sugary items are the most culprit ones when it comes to weight gain. Recent studies have shown that sugar is more addictive than drugs. Sugary drinks such as coke, commercial fruit juices and other sugary foods only fills you with calories and doesn’t not provide you with any nutrients or make you feel full. They don’t satisfy your hunger only to make you eat more again. They should not be consumed in large quantity and also try to make sure to not include them in your everyday diet. If you feel hungry eat a fruit or make juice and drink it.
Not cutting on carbs
Try considering a low-carb diet. Studies have shown that a low-carb diet can be an effective weight loss strategy. You can consult your physician or a dietician to help you with a low-carb diet plan.
Not drinking enough water
Drinking water also aids in losing weight. Drink atleast 1 ltr of water everyday in the morning and also a total of atleast 4 ltrs of water everyday. They also help in curbing your cravings. Whenever you feel hungry just drink a glass of water and it will make you feel full, thereby reducing your cravings.
If you drink alcohol regularly but also want to lose weight then avoid high calorie drinks like beer, wine, etc. Alcohol itself contains 7 calories per gram which is high. So try to drink moderately and only on weekends, instead of everyday.
Addiction to junk food
People addicted to junk food behave in a similar way how drugs addicts are addicted to drug. If you are addicted to junk food, then losing weight will get impossible unless you have a strong will to leave junk food completely. If not then you have consider taking professional help to get out of your addiction and implement a healthier diet.
Starving to lose weight
Many people starve themselves by eating very less food thinking it will help them lose weight. This is a very unhealthy way and there will come a time where your body will carve for food and you will start binge eating which will have negative effect on your body. It is better to prepare a weight loss plan which is rich in protein and all other essential nutrients which will actually help you in losing weight rather than starving yourself.
You take your diet very seriously
You will hit a plateau if you take your weight loss diet to seriously. Once in a while indulge in a cheat meal that will avoid you from plateauing. But make sure you don’t lose your way and eat more than necessary.
Lack of social support
If your social circle does not understand your weight loss goals then you will most likely get affected by it. Lack of social support could mean going out to restaurants, ordering outside foods, get togethers which include alcohol and junk foods, etc. Such points could prevent you from losing your unwanted fat. So talk to your friends and family and make them understand your weight loss goals and ask them for their support. Also interact with people who are serious about losing weight who can motivate you further with your goals.
Losing weight might not be the goal
Not every goal has to do with losing weight. If you are already having a healthy weight but want to implement healthy habits into your lifestyle, a conversation with your doctor will help you in understanding your goals.
So these are the common reasons you are not losing weight. Losing weight is not an easy process. However having the right weight loss plan, support from loved ones, and interaction with likeminded people will motivate you and keep you in the right track and help you in shedding those extra pounds. Once you start seeing changes in your body you will automatically get motivated. I wish you good luck in your weight loss journey. If you have been in a similar situation please use the comments section below to guide others and motivate them in losing weight.