Are you struggling with your weight? It can feel overwhelming to try to lose those extra pounds. But, when it comes to living a healthy lifestyle, it’s not just about focusing on diet and exercise. (But those things do help!) It’s also about mindset, self-discipline, age, gender, starting weight, and making lifestyle changes that will stick. Finally, it’s about finding healthy habits that work for you and making them a part of your daily routine.
What is the main reason for not losing weight?
If you are still waiting for progression, there could be a few reasons why your weight-loss journey is proving to be more challenging than anticipated. It’s important to take a step back and evaluate your habits. It may be due to one of these factors. It could be something completely different, too – but at least one of these things probably plays a part. Find out why that might be.
You’re eating too many calories
Let’s be honest; cutting out the food we love is never a pleasant experience, especially for an extended period. No wonder we feel like we’re going through the five stages of grief as we reluctantly toss our favorite snacks in the trash and lament our love for Cakes and ice cream. It’s definitely not a fun process. But if you want to lose weight being in a calorie deficit is the true foundation. It’s important to remember that the food we eat is not just about calories but about the nutrients and energy sources it provides our bodies.
While burning off calories through exercise is important, we should also be mindful about the quality of the food we consume. It’s all about finding balance and making choices that support our overall health and well-being. Knowing your body is the key to adjusting your numbers. Try to hit the number consistently by using a nutrition tracker. Coach Joy Somers suggests 35% protein, 25% carbs, and 40% fats for long-term anti-aging health, weight loss, and even strength goals.
You’re not active enough
While it’s important to have a goal with your workouts, the REAL goal is to become someone who exercises regularly. Exercise is so much more than losing weight. The more consistent you are, the more weight you’ll be able to lose.
Suppose you are sitting at a desk most of the day. Getting up and Go for a walk for 20-30 minutes can help a lot.
You’re not getting enough sleep
Not getting enough sleep can also be the reason why you are not losing weight.
Lack of sleep can disrupt your hormones and make it harder for you to lose weight. So, make it a top priority to get at least eight hours of sleep each night. Establish a consistent bedtime and wake-up time to keep your sleep schedule on track. Doing so will ensure that you get the restorative sleep you need to feel your best and reach your weight loss goals. Aim for 7-8 hours of sleep per night.
You’re not drinking enough water
This is your friendly reminder to drink your effin water. Remember to drink water regularly throughout the day to help you feel full and keep your body hydrated. This is especially important in the morning, after not drinking anything all night. Ensure you get at least 2-3 liters (50-80 oz) of water daily to set yourself up for success. If you’re looking to shed some pounds, keeping your metabolism, digestion, excretion, and cell function in check is important. But it can be hard to maintain those levels if you’re not drinking enough water. That’s why ensuring you’re staying hydrated by drinking plenty of water throughout the day is crucial. And if you’re hitting the gym or running, be sure to increase your water intake even more.
You’re eating less but too many processed foods
If you are determined to shed some pounds, simply cutting back on calories won’t cut it. To achieve significant weight loss, you must prioritize the quality of the calories you consume. Opting for healthier, nutrient-dense foods instead of calorie-dense junk food is the key to successfully shedding more than 10% of your total body weight. If you’re looking to lose weight, it’s important to be mindful of the types of foods you’re consuming. Processed foods are often high in calories, sugar, and unhealthy fats, making reaching your weight loss goals difficult.
By cutting back on processed foods and opting for whole, nutrient-dense foods instead, you can set yourself up for success and progress towards a healthier, happier you. I noticed that sugary foods digest pretty quickly and leave you feeling hungry again soon after eating. However, if you choose fiber-rich foods such as fruits, vegetables, 100 percent whole grains, and legumes, you’ll promote satiety and set yourself up for an easy weight loss journey. A good rule of thumb is to stick to all-natural, whole foods.
You’re not eating enough protein
Eat protein at every meal. PERIOD. Protein is a macronutrient and is in a lot of foods. Eating a good amount of protein will fill you up, give your muscles what they need to rebuild, and keep you from scrambling later in the day, trying to squeeze in more protein to hit your target.
You’re not keeping track of your progress and what you are eating
I personally find it helpful to track my caloric intake and workout progress visibly and tangibly. For me, this means using a food journal or an app to keep myself accountable. It’s easy to forget what we eat throughout the day, but by recording everything we consume, we can become more aware of our habits and make more intelligent choices. Plus, it feels great to see progress over time!
You have an underlying medical condition that makes weight loss harder
If you’re struggling to lose weight, it could be due to an underlying medical condition. Hormonal imbalances, such as hypothyroidism or polycystic ovary syndrome, can make it harder to shed pounds. Similarly, conditions that affect insulin levels, such as diabetes, or blood pressure, such as heart disease, can also hinder weight loss. It’s important to talk to your doctor if you suspect a medical issue may contribute to your weight loss struggles.
If you’ve exhausted all other options and the scale is still not budging, it’s time to consult with your doctor to determine if an underlying medical condition is hindering your weight loss progress. Once that’s addressed, consider working with a registered dietitian who can tailor a meal plan to meet your unique needs. It’s crucial to seek professional guidance to ensure you’re on the right path towards healthy weight loss.
You’re not managing stress effectively
Stress can lead to overeating and disrupt hormones that regulate weight. It’s important to prioritize not just your physical health but your mental and emotional health too. Striving for total-body wellness can lead to a more fulfilling and balanced life. Remember to take care of yourself in all aspects, inside and out.
Not all are easy fixes, but they are worth considering during tough times.
There will be ups and downs – no matter what. So try to improve bit by bit every day.
Don’t try to be perfect. That won’t work. If you want something, have a plan, and stick to it, you can achieve the result you wish to 💪🏼 keep those expectations realistic.
You’ve got this! 💪 It’s not always easy, but it’s worth it. Remember, small changes can add significant results, so don’t be afraid to start small and build from there. And most importantly, be kind to yourself and celebrate your progress along the way
March is the founder and owner of The Barbell Beauties which she started in 2015. She is from the Philippines and currently lives in beautiful Thailand with her American husband and daughter. She is an avid Crossfitter and has just started her journey into Muay Thai (kickboxing).