Many overweight people have questioned why losing weight is so hard, aside from the obvious reasons — food is delicious, exercise is difficult, and time is limited — there are a bunch of additional factors that affect your weight loss journey that many people are unaware of.
Although your weight may affect how you feel about yourself and how others perceive you, this is not the sole reason to lose weight. Losing weight has several benefits for overweight or obese people, beyond just looking good in new clothes.
But, Your body fights back when you try to lose weight.
You may be able to drop a lot of weight quickly and easily at first. Weight loss, on the other hand, may stall or halt after a time.
These are 20 typical reasons why you aren’t losing weight:
- You may be losing without knowing it.
- You aren’t keeping track of your food intake.
- You aren’t getting enough protein in your diet.
- You’re consuming an excessive amount of calories.
- You aren’t eating enough.
- You aren’t doing any weight training.
- You’re on a binge-eating spree.
- You aren’t performing any aerobic exercises.
- You’re still consuming sugary beverages.
- You aren’t getting enough sleep.
- You are not reducing your carbohydrate intake.
- You’re eating alot.
- You aren’t drinking enough water
- You’re consuming excessive amounts of alcohol.
- You aren’t eating with awareness.
- You may have a medical issue that is making things more difficult for you.
- You’re addicted to junk food.
- You’ve been dieting for an excessive amount of time.
- Your expectations are too high.
- You’re too concerned about losing weight.
It also includes practical advice on how to break the stalemate and get things going again.
1. You may be losing without knowing it.
If you believe you’ve hit a weight-loss snag, don’t get too worked up just yet.
It is very typical for the scale to remain stationary for many days (or weeks) at a time. This isn’t to say you’re not losing weight.
The average person’s weight fluctuates by a few pounds. It is dependent on the meals you consume, and hormones may also influence how much water your body retains (especially in women).
It’s also feasible to build muscle and reduce fat at the same time. This is especially true if you’ve just recently begun exercising.
This is advantageous since you want to reduce body fat rather than weight.
It’s a good idea to track your progress using something other than the scale. Measure your waist circumference and body fat percentage once a month, for example.
In addition, how well your clothing fit and how you seem in the mirror may reveal a lot about you.
You generally don’t need to worry about anything until your weight has been stable for more than 1–2 weeks.
2. You aren’t keeping track of your food intake.
If you want to reduce weight, you must be aware of your surroundings. Many individuals have no idea how much they consume.
Keeping track of your food consumption has been shown to aid fat loss in studies. People who keep food diaries or photograph their meals lose more weight over time than those who do not.
However, there is a drawback to meal monitoring, particularly when it is employed for weight loss. Calorie counting and meal monitoring have been found to exacerbate potentially severe side effects in individuals with eating disorders.
3. You aren’t getting enough protein in your diet.
Protein is an essential component for weight loss.
Eating protein at a rate of 25–30% of total calories may increase metabolism by 80–100 calories per day and cause you to consume hundreds of calories less each day. It may also help to decrease cravings and the urge to snack.
Protein’s impact on appetite-regulating hormones like ghrelin and others play a role in this.
If you’re going to have breakfast, make sure it’s high in protein. People who eat a high-protein breakfast are less hungry and have less desires throughout the day, according to studies.
A high protein diet also helps to avoid metabolic slowing, which is a frequent side effect of weight loss. It also aids in the prevention of fat gain.
4. You’re consuming an excessive amount of calories
Many individuals who struggle to lose weight do so because they consume too many calories.
You may believe that this does not apply to you, yet studies indicate that individuals regularly underestimate their calorie consumption by a considerable amount.
If you’re having trouble losing weight, try measuring your meals and keeping track of your calories for a time.
Calculator for calorie intake: To determine how many calories to consume, use a calorie calculator.
Calorie counters: are used to keep track of how many calories are consumed. This is a list of five free websites and applications for tracking your calorie and nutrient consumption.
If you’re aiming to meet a specific nutritional target, such as obtaining 30% of your calories from protein, keeping track is essential. If you aren’t keeping track of things correctly, this may be difficult to accomplish.
Counting calories and weighing everything for the rest of your life is usually unnecessary. Instead, experiment with these methods for a few days every few months to get a sense of how much you’re consuming.
5. You aren’t eating enough.
The quality of the food is just as essential as the amount.
Eating complete meals may help you feel better and control your hunger. Compared to their highly processed cousins, these meals are considerably more filling.
Keep in mind that many “healthy” manufactured foods aren’t healthy. Make careful to check the contents on the box and avoid meals that are high in carbohydrates.
6. You aren’t doing any weight training.
Resistance exercise, such as lifting weights, is one of the most essential things you can do while trying to lose weight.
This may help you keep muscular mass, which is lost along with body fat when you don’t exercise.
Lifting heavy may also help you remain toned and muscular while preventing metabolic slowdown.
7. You’re on a binge-eating spree
Binge eating is defined as consuming a huge quantity of food in a short period, typically much more than your body requires.
For many individuals who are attempting to reduce weight, this may be a major issue.
Some people binge on highly processed meals, while others binge on items that are reasonably nutritious, such as almonds, nut butter, dark chocolate, cheese, and so on. Even if something is labeled as “healthy,” it still has calories.
8. You aren’t performing any aerobic exercises.
Any kind of exercise that raises your heart rate is known as cardiovascular exercise, often known as cardio or aerobic exercise. It involves running, riding, and swimming, among other sports.
It is one of the most efficient methods for enhancing your health. It’s also great for getting rid of belly fat, which is dangerous visceral fat that collects around your organs and causes illness.
9. You’re still consuming sugary beverages.
Sugary drinks are among the most fatty foods available. Your brain does not make you eat less of other foods to compensate for the calories in them.
This isn’t limited to sugary beverages like Coke and Pepsi. It also applies to “healthier” beverages, such as Vitaminwater, which are high in sugar.
Fruit juices are also dangerous and should not be eaten in excessive quantities. A single glass of juice may have as much sugar as several pieces of full fruit.
10. You aren’t getting enough sleep.
One of the most essential elements for your physical and emotional health, as well as your weight, is getting enough sleep.
Poor sleep has been identified as one of the most significant risk factors for obesity in studies. Obesity is more likely in adults and children who get less sleep, with a 55 percent and 89 percent increase in risk, respectively.
11. You are not reducing your carbohydrate intake.
If you need to lose a lot of weight and/or have a metabolic condition like type 2 diabetes or prediabetes, a low-carb diet may be right for you.
This kind of diet has been proven to produce up to 2–3 times the weight loss as the conventional “low fat” diet that is frequently advised in short-term trials.
In contrast, a 2018 study showed no significant differences in the outcomes of a nutrient-dense, low-fat diet vs a nutrient-dense, low-carb diet.
Finding a long-term food plan that you can stick to is crucial. Beyond weight loss, low-carb diets offer many advantages. They may help enhance several metabolic indicators, including triglycerides, HDL (good) cholesterol, and blood sugar levels, to mention a few.
12. You’re eating alot.
To increase metabolism and reduce weight, it is a misconception that everyone should eat several little meals throughout the day.
Meal frequency has been shown in studies to have little or no impact on fat burning.
It’s also incredibly difficult to spend the whole day cooking and consuming meals, since it complicates good nutrition.
Intermittent fasting, on the other hand, is a successful weight-loss strategy that entails going without meals for long periods (15–24 hours or more).
13. You aren’t drinking enough water
Drinking water may help you lose weight.
People who drank half a liter (17 ounces) of water 30 minutes before meals lost 44 percent more weight than those who did not in a 12-week weight loss trial.
Water has also been found to increase the amount of calories expended by 24–30% in 1.5 hours.
14. You’re consuming excessive amounts of alcohol.
If you like alcohol but want to lose weight, try mixing spirits (such as vodka) with a zero-calorie beverage. Beer, wine, and other sweet alcoholic drinks have a lot of calories in them.
Also bear in mind that alcohol has a high calorie density of approximately 7 calories per gram.
However, research on alcohol and weight has shown conflicting findings. Heavy drinking has been related to weight growth, whereas moderate drinking seems to be safe.
15. You aren’t eating with awareness.
A weight-loss method known as mindful eating may be one of the most effective in the world.
It entails slowing down, eating without distractions, savoring, and appreciating each mouthful while paying attention to your body’s natural signals that inform your brain when it’s had enough.
Numerous studies have shown that mindful eating may help people lose weight and cut down on binge eating.
Here are a few suggestions for eating more mindfully:
- Sitting at a table with only your food and no other distractions is the best way to eat.
- Slowly and completely chew your food. Make an effort to notice the colors, scents, tastes, and textures.
- Drink some water and stop eating when you start to feel full.
16. You may have a medical issue that is making things more difficult for you.
Some medical problems may cause weight gain and make losing weight much more difficult.
Hypothyroidism, polycystic ovarian syndrome (PCOS), and sleep apnea are among them.
Certain medicines may make losing weight more difficult – or even induce weight gain.
If any of these seem like they might apply to you, talk to your doctor about your choices.
17. You’re addicted to junk food.
According to a 2014 survey, 19.9% of individuals in North America and Europe meet the requirements.
If you believe you have a junk food addiction, it may seem difficult to just eat less or change your diet.
18. You’ve been dieting for an excessive amount of time.
It may not be a good idea to go on a “diet” for an extended period.
If you’ve been losing weight for many months and have reached a stalemate, you may need to take a vacation.
To become stronger and build more muscle, try increasing your calorie intake by a few hundred calories each day, sleeping more, and lifting weights.
Before you attempt to reduce body fat again, try to maintain your body fat levels for 1–2 months.
19. Your expectations are too high.
Weight loss is a gradual process in most cases. Before they achieve their objective, many individuals lose patience.
Although it is common to lose weight quickly at first, few individuals can maintain a weekly weight loss pace of more than 12 pounds.
Another issue is having high expectations about what a nutrient-dense diet and exercise can accomplish.
The reality is that not everyone can look like a fitness model or bodybuilder, and that’s just OK. Photographs in magazines and other publications are often improved.
If you’ve already dropped some weight but the scale won’t move, consider shifting your emphasis to embracing your body as it is as your next objective.
Your weight will eventually reach a fixed position where your body is at ease. Trying to go beyond that may not be worth the effort or feasible, and it might even be harmful to your health.
20. You’re too concerned about losing weight.
Diets seldom work in the long run. Dieters, on the other hand, gain weight over time, according to research.
Make adopting health-promoting behaviors your main aim, rather than dieting, when it comes to weight loss. Eating a nutrient-dense, balanced diet, exercising as much and as frequently as possible, and doing the things that make you happy daily are just a few examples.
Instead of starving your body, focus on feeding it and allowing weight loss to happen as a natural side effect.
Last but not least
Weight loss isn’t always simple, and a variety of reasons may stymie it.
At the most basic level, you won’t lose weight if your calorie intake is equal to or more than your calorie expenditure.
Mindful eating, maintaining a food diary, eating extra protein, and performing strength workouts are some of the methods to try.
Finally, losing weight and altering your lifestyle requires patience, commitment, persistence, and resilience.