When you lose weight, your body fights back and this is the benefit of Losing Weight
You may be Losing Weight without much effort. However, weight loss may slow down or stop altogether after a while.
This article lists 20 common reasons why you’re not losing weight.
Also read: How to loss weight without dieting
It also contains actionable tips on how to break through the plateau and get things moving again.
1. Maybe you are losing weight without realizing it
If you think you are experiencing a weight loss plateau, you shouldn’t fret just yet.
It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does not mean that you are not losing fat.
Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body retains (especially in women).
Also, it is possible to gain muscle at the same time as you lose fat. This is particularly common if you recently started exercising.
This is a good thing, as what you really want to lose is body fat, not just weight.
It is a good idea to use something other than the scale to gauge your progress. For example, measure your waist circumference and body fat percentage once per month.
Also, how well your clothes fit and how you look in the mirror can be very telling.
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.
A weight loss plateau may be explained by muscle gain, undigested food, and fluctuations in body water. If the scale doesn’t budge, you might still be losing fat.
2. You’re not keeping track of what you’re eating
Awareness is incredibly important if you are trying to lose weight. Many people don’t have a clue how much they’re really eating.
Studies show that keeping track of your food intake helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don’t
At the same time, there is a potential downside to food tracking, especially when it’s used for the purpose of weight loss. For people with eating disorders, calorie counting and food tracking has been shown to aggravate potentially harmful side effects
Keeping a food diary can be helpful when you are trying to lose weight.
3. You’re not eating enough protein
Protein is an 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
This is partly mediated by protein’s effects on appetite-regulating hormones, such as ghrelin and others
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
Low protein intake may bring your weight loss efforts to a standstill. Make sure to eat plenty of protein-rich foods.
You’re eating too many calories
Many people who have trouble losing weight are simply eating too many calories.
You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake by a significant amount
If you are not losing weight, you should try weighing your foods and tracking your calories for a while.
Here are some helpful resources:
• Calorie calculator. Use a calorie calculator to figure out how many calories to eat.
• Calorie counters. This is a list of five free websites and apps that can help you keep track of your calorie and nutrient intake.
Tracking is also important if you’re trying to reach a certain nutrient goal, such as getting 30% of your calories from protein. This can be impossible to achieve if you’re not tracking things properly.
It is generally not necessary to count calories and weigh everything for the rest of your life. Instead, try out these techniques for a few days every few months to get a feel for how much you’re eating.
If your weight loss seems to have come to a standstill, it’s possible you may be consuming too many calories. People frequently overestimate their calorie intake.
5. You’re not eating whole foods
Food quality is just as important as 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.
Make sure to base your diet on whole foods. Eating too much processed food could negatively affect your weight loss success.
6. You’re not lifting weights
One of the most important things you can do when losing weight is to do some form of resistance training, such as lifting weights.
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
Strength training is an effective way to lose fat. It prevents the loss of muscle mass often associated with weight loss and helps maintain long-term fat loss.
7. 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.
If you frequently binge on food, it may be the reason why your weight loss journey seems to be at a standstill.
8. You’re not doing cardio
Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of exercise that increases your heart rate. It includes activities such as jogging, cycling, and swimming.
It is one of the most effective ways to improve your health. It is also very effective at burning belly fat, the harmful visceral fat that builds up around your organs and causes disease
Try to do cardio regularly. It helps you burn fat, especially around your midsection. Lack of exercise could be one reason for a weight loss plateau.
9.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 for Losing Weight
This isn’t only true of sugary drinks like Coke and Pepsi. It also applies to “healthier” beverages like Vitamin water, which are also loaded with sugar.
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.
10. 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.
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.
11. You’re not scaling back starches
On the off chance that you have a higher measure of weight to lose as well as you have a metabolic condition, for example, type 2 diabetes or prediabetes, you might need to consider a low carb diet.
In momentary investigations, this kind of diet has been displayed to cause up to 2–3 fold the amount of weight reduction as the norm “low fat” diet that is frequently suggested
Then again, a later preliminary in 2018 discovered little contrast in the aftereffects of a supplement thick, low fat eating regimen versus a supplement thick, low carb diet. Tracking down a reasonable feast plan that you can appreciate long haul is critical.
Low carb slims down have numerous positives past weight reduction. They can likewise prompt enhancements in numerous metabolic markers, like fatty oils, HDL (great) cholesterol, and glucose, to give some examples
In case you can’t get thinner, consider attempting a low carb diet. Numerous investigations show that a low carb diet can be a successful weight reduction technique.
12. You’re eating time after time
It is a legend that everybody ought to eat numerous little dinners every day to support digestion and get in shape.
Studies really show that feast recurrence has practically zero impact on fat consuming or weight reduction
It is likewise strangely badly arranged to plan and eating food the entire day, as it makes solid nourishment considerably more muddled.
Then again, one viable weight reduction strategy called irregular fasting includes purposely and deliberately abandoning nourishment for expanded timeframes (15–24 hours or more).
Eating time after time may bring about inordinate calorie admission, which checks your weight reduction endeavors.
13. You’re not drinking water
Drinking water can profit weight reduction.
In one 12-week weight reduction study, individuals who drank a large portion of a liter (17 ounces) of water 30 minutes before suppers lost 44% more weight than the individuals who didn’t
Drinking water has additionally been displayed to help the quantity of calories consumed by 24–30% over a time of 1.5 hours
To diminish your calorie consumption, drink a glass of water before suppers. Drinking water may likewise expand the quantity of calories you consume.
14. You’re drinking a lot of liquor
On the off chance that you like liquor however need to get more fit, it could be ideal to adhere to spirits (like vodka) blended in with a zero-calorie drink. Brew, wine, and sweet cocktails are extremely high in calories.
Likewise remember that the actual liquor has around 7 calories for every gram, which is high.
That being said, concentrates on liquor and weight show blended outcomes. Moderate drinking is by all accounts fine, while substantial drinking is connected to weight acquire
Cocktails are by and large high in calories. On the off chance that you decide to drink liquor, spirits blended in with zero-calorie refreshments are most likely the most ideal alternatives when you are attempting to get thinner.
15. You’re not eating carefully
A method called careful eating might be one of the world’s most remarkable weight reduction instruments.
It includes easing back down, eating without interruption, appreciating and partaking in each chomp while paying attention to the normal signals that tell your mind when your body has had enough.
Various investigations have shown that careful eating can cause huge weight reduction and diminish the recurrence of gorging
Here are a few hints to eat all the more carefully:
1. Eat with zero interruptions, taking a seat at a table with simply your food.
2. Eat gradually and bite completely. Attempt to know about the shadings, scents, flavors, and surfaces.
3. When you start to feel full, drink some water and quit eating.
Continuously eat carefully when attempting to get more fit. Careless eating is one of the fundamental reasons individuals experience difficulties to shedding pounds.
16. You have an ailment that is making things harder
There are some ailments that can drive weight gain and make it a lot harder to shed pounds.
These incorporate hypothyroidism, polycystic ovarian condition (PCOS), and rest apnea.
Certain prescriptions can likewise make weight reduction harder — or even reason weight acquire.
In the event that you think any about these concern you, talk with your primary care physician about your choices.
Ailments like hypothyroidism, rest apnea, and PCOS might be thwarting your weight reduction endeavors.
17. You have a shoddy nourishment fixation
As indicated by a recent report, about 19.9% of individuals in North America and Europe fulfill the rules for food compulsion
On the off chance that you believe you have a shoddy nourishment compulsion, essentially eating less or changing your eating routine can appear to be inconceivable.
18. You’ve been eating less junk food for a really long time
It may not be a smart thought to “diet” for a really long time.
In case you’ve been getting more fit for a long time and you’ve hit a level, maybe you need to take a break.
Take a stab at expanding your calorie admission by a couple hundred calories each day, resting more, and lifting loads determined to get more grounded and acquiring muscle.
Mean to keep up with your muscle versus fat levels for 1–2 months before you begin attempting to get in shape once more.
19. Your assumptions are ridiculous
Weight reduction is by and large a sluggish cycle. Numerous individuals become annoyed prior to arriving at their objective.
In spite of the fact that it is normal conceivable to get thinner quick first and foremost, not many individuals can keep on getting more fit at a pace of more than 1–2 pounds each week.
Another test can be having unreasonable assumptions for what is reachable with a supplement thick eating routine and exercise.
Actually, not every person will actually want to appear as though a wellness model or muscle head, and that is OK. The photographs you find in magazines and different spots are frequently improved.
On the off chance that you have effectively lost some weight, however the scale would appear to not like to move any further, maybe attempting to divert your concentration to tolerating your body the manner in which it is your next objective.
Sooner or later, your weight will arrive at a set point where your body feels great. Attempting to go past that may not merit the exertion or reasonable, and may even have conceivably adverse consequences on your wellbeing.
20. You’re too centered around eating fewer carbs
Diets never work long haul. Regardless, contemplates show that individuals who diet put on more weight over the long haul
Rather than moving toward weight reduction from a counting calories outlook, make receiving wellbeing advancing propensities your essential objective. Models incorporate eating a supplement thick, adjusted eating regimen, practicing however much and as frequently as could be expected, and doing those things that fulfill you consistently.
Zero in on feeding your body as opposed to denying it and let weight reduction follow as a characteristic incidental effect.