You decided to lose weight. You started your program and experienced great results at first, but now you’re having trouble losing more weight? When you lose weight, your body fights back and weight loss may slow down or stop altogether after a while.
This article lists out 7 common reasons why you’re not losing weight
It also contains actionable tips on how to break through the plateau and get things moving again
1. Maybe you are losing without realizing it
If you believe you are experiencing a weight loss plateau, you shouldn’t panic just yet.
It is incredibly common for the scale to not budge for a few days during your weight loss endeavor. This does not mean that you are not losing fat
Depending on the food you are eating, body weight can fluctuate a few pounds. Hormones also play a role on how much water your body retains (especially in women)
Another possibility is that you’re gaining muscle while you’re losing fat, especially if you just started a new exercise routine.
This is a good thing because your main goal should be to lose body fat, not just weight.
A good idea would be to use other tools to measure your progress. For example, you can measure how well your clothes fit. How you look in the mirror can also be very telling.
Also, measure your waist circumference and body fat percentage once per month.
Unless your weight has been stuck at the same point for more than 1–2 weeks, you probably don’t need to worry about anything.
2. You’re not eating enough proteins
Protein is an extremely important nutrient for losing weight. Eating protein at 25–30% of calories can boost metabolism by 80–100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking
If you eat breakfast, be sure to load up on protein. Studies show that those who eat a high protein breakfast are less hungry and have fewer cravings throughout the day.
A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. Additionally, it helps prevent weight regain
3. You’re not eating whole foods
What you eat is what you are.
Food quality is just as important as food quantity.
Eating whole foods can improve your well-being and help regulate your appetite. These foods tend to be much more filling than their highly processed counterparts.
Keep in mind that many processed foods labeled as “health foods” aren’t really healthy. Be sure to read the ingredients on the package and watch out for foods containing extra carbs.
4. You’re binge eating
Binge eating involves rapidly eating large amounts of food, often much more than your body needs. This can be a significant problem for many people trying to lose weight. Some may binge on highly processed foods, while others binge on relatively healthy foods, including nuts, nut butters, dark chocolate, cheese, etc. Even if something is deemed “healthy,” its calories still count.
Remember, anything that’s overdone is bad for you. Eat, drink but don’t ever overeat. This feels very uncomfortable and slows down your weight loss process.
5. You’re not lifting weights
Do you even lift bro.
Resistance training or weight lifting is one of the most important things you can do when losing weight. This can help you maintain muscle mass, which is often burned along with body fat if you are not exercising. Lifting weights can also help prevent metabolic slowdown and ensure that your body stays toned and muscular.
6. You’re still drinking sugar
Sugary beverages are significantly fattening items in the food supply. Your brain doesn’t compensate for the calories in them by making you eat less of other foods. Even fruit juices are problematic and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit.
Avoiding all sugary beverages is an excellent weight loss strategy. They often make up a significant portion of a person’s calorie intake.
7. You’re not sleeping well
Good sleep is one of the most important factors for your physical and mental health as well as your weight. Good sleep can help you eat less, exercise better, and be healthier
Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk, respectively, for developing obesity.
Lack of quality sleep is a strong risk factor for obesity. It could also hinder weight loss progress.
If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do. Some of the things you can do to improve sleep is: Increase bright light exposure during the day, Reduce blue light exposure in the evening, Reduce irregular or long daytime naps, Try to sleep and wake at consistent times or take a melatonin supplement
Weight loss is not always easy and numerous factors can bring it to a standstill.
At the most basic level, not reaching your weight loss goal can occur when calorie intake is equal to or higher than calorie use.
Try strategies such as mindful eating, keeping a food diary, eating more protein, and doing strength exercises.
In the end, changing your weight and your lifestyle requires patience, dedication, perseverance, and resilience.
