Let’s face it- everybody around is trying to lose weight and look healthy and slim. And that’s how it should be. But weight loss could be a cumbersome and lengthy process and you might not get results as soon as you would be expecting. There are several factors that could be coming in way of letting you achieve your weight loss goals, even though you are following regular eating and exercising routine. Let us explore the reasons why you are not losing weight:
- 1. You are Not Monitoring Your Eating Habits
- 2. You are Not Sleeping Well
- 3. You are Not Eating Sufficient Protein
- 4. You are Not Eating Enough Whole Foods
- 5. Are you Not Lifting Weights?
- 6. Are you Binge Eating?
- 7. So Much of Stress?
- 8. Is There a Medical Condition?
- 9. You Take Weekends Off
- 10. Are You Exercising Enough?
1. You are Not Monitoring Your Eating Habits
Some people do not even realize how much they are eating. You must keep track of your calorie intake if you are trying to shed weight. Maintain a food journal or download a calorie tracking app to monitor your calorie consumption.
Studies suggest that people who keep a count of their calories tend to lose weight faster than those who don’t check their calorie intake. The idea is to keep the calorie intake constant and slowly intensify activities to increase the calorie burning process.
[ Read: Morning Habits to Lose Weight ]
2. You are Not Sleeping Well
Not losing weight as much as you want? Are you sleeping well?
Yes, sleep and weight loss seem to have a correlation. People who get adequate amounts of sleep have stronger metabolic rates which enable them to burn calories faster, thereby aiding in speedy weight loss. Also,
- (i). Losing sleep feels you hungry all the time.
- (ii). Less sleep will disrupt the functioning of cortisol, a hormone that regulates appetite.
- (iii). If you are losing sleep, you will feel tired and tend to skip your exercise regime.
Getting a good night’s sleep is very important for our physical and emotional well-being. People who are sleep deprived tend to behave irritable, confused and cranky. They become disinterested in daily activities and might sleep in the day, the time when they should be actively moving around and losing calories. Sleep deprived people also resort more to caffeine-induced tea and coffee, which further slows the metabolism.
3. You are Not Eating Sufficient Protein
Good protein intake promotes lean muscle mass in the body. Protein is the most important nutrient required by the body for losing weight effectively. Eating proteins will boost metabolism and also keep hunger craving in check. If you are eating protein items well, you will be satiated for longer and not keep reaching out for snacks between meals.
A common side effect of losing weight is a metabolic slowdown. To avoid it, be sure to consume a high protein intake. Consume a high-protein healthy breakfast that will keep your stomach full for a long time.
[ Read: Best Weight Loss Supplements ]
4. You are Not Eating Enough Whole Foods
Eating healthy foods like whole grains provide your body with the necessary nutrition and helps regulate body functions and appetite. They are much more satiating than processed foods and also add the goodness of minerals, vitamins, and fiber to the body.
Hence avoid processed foods and eat whole foods for attaining success in your weight loss efforts.
5. Are you Not Lifting Weights?
Resistance training will definitely boost your weight loss efforts and prevent metabolic slowdown. During weight loss, the muscle mass tends to burn with body fat if we are not exercising. Lifting weights rev up your metabolism and ensure that your body stays toned and the muscle mass is maintained.
[ Read: Yoga for Weight Loss ]
6. Are you Binge Eating?
Exercising and increased levels of activity will definitely leave you more hungry. Also, you are on a diet and are trying to limit your calorie intake. It could sometimes become very difficult to maintain strict dieting habits and you make end up eating large amounts of food, much more than your body actually requires.
But Isn’t That the Catch? For those who are trying to lose weight, they have to increase their calorie burning capacity while eating the same amount of calories. And even though you are binging on healthy foods like cheese and nuts, the calorie still count. In fact, even a single session of binge eating could ruin your entire week’s weight loss efforts. So, watch out the volume of food that you are eating.
7. So Much of Stress?
Stress= Weight gain, We all know that stress is the culprit behind many health issues. A healthy body is largely dependent on our emotional well-being. Stress makes the hormones go haywire which affects the appetite, slows the metabolism, and blocks our weight loss efforts.
- (i). High Cortisol Levels: Increased stress levels stimulate the production of a hormone called cortisol. This hormone can increase hunger craving and also cause extra belly fat storage.
- (ii). Comfort Foods: When we are sad or excited, we tend to crave more for food and reach out for sugary, fat, and processed items, that lead to weight gain.
- (iii). Loss of Interest in Activity and Exercise: When we are stressed and depressed, we lose interest in workouts and the exercise regime suffers.
While the situation can go out of control sometimes, you can still take a few moments every day and take steps to lower your tension levels. Yoga, mindful meditation, listening to soothing music or going for a walk are some of the things you can do to divert your stressed mind.
[ Read: Chia Seeds for Weight Loss ]
8. Is There a Medical Condition?
There are certain health problems that interfere with smooth weight loss processes. Certain health conditions and medications can hinder metabolism and weight loss:
- Diabetes medications
- Corticosteroid medications
- Beta-blockers for high blood pressure
- Antipsychotic and anticonvulsant medication
If you are dieting well and following your exercise regime regularly and still not losing weight, it’s time to check with your health care provider.
9. You Take Weekends Off
So you are dieting and exercising the entire week and rewarding yourself on weekends? Let me tell you, the entire week’s exercise may be going futile. Some people even get more relaxed with their exercise regime on weekends. No exercise plus binge eating has dire consequences on your weight loss program.
What you can do is that instead of letting go on both Saturday and Sunday, indulge in one meal on these days. At other times, stick to your healthy diet. And if you want to reward yourself for following strict diets, go and watch a movie instead of visiting a restaurant. Also, do not skip on your workout session even on weekends as it will compensate somewhat for the extra calories consumed.
10. Are You Exercising Enough?
I’m sure you are exercising to lose weight. But is that much workout enough to achieve your goals?
Maybe not. Experts recommend 60-90 minutes of workouts each day. For high-intensity moves, 30 minutes of exercise is good. If your exercising regime is not deriving the desired results, you need to make some changes. Either extend your workout time or change the exercises to rigorous moves. When in doubt, consult a weight loss workout expert who can guide you in this respect.
Along with a healthy diet and workout, try and be active all around the day. Ensure that your metabolism is healthy and you do not sit in one place for long periods. If you hit a plateau in your weight-loss program, keep experimenting. Make changes in your workout plan and try new exercises that burn more calories. Keep trying and in time you will find that you are back on track towards your weight loss goals.