8 Common Reasons You’re Not Losing Weight:- At the beginning of your weight loss journey, it is possible that you may be able to lose a considerable amount of weight without having to put in a lot of effort. On the other hand, the rate of weight loss may slow down or perhaps stop totally once a certain amount of time has passed.
8 Common Reasons You’re Not Losing Weight
An article that presents a list of fourteen common reasons why you are unable to lose weight is presented here. In addition to that, it provides actionable guidance on how to break through the state of stagnation and get things moving again.
1. You’re losing without realizing it
If you believe that you have reached a point where you are no longer losing weight, you should not be concerned just yet. It is extremely typical for the scale to remain in the same position for a period of several days (or even weeks) at a time. There is no indication that you are not losing fat despite this.
It is possible to increase your muscle mass while simultaneously decreasing your body fat percentage, particularly if you have recently begun exercising and are following a diet that is high in protein (1 Trusted Source, 2 Trusted Source). It is recommended that you should measure your waist circumference and body fat once a month rather than relying simply on the scale to determine your weight.
2. You’re eating too much
One of the most common reasons why people are unable to lose weight in a healthy manner is because they consume an excessive amount of calories. One of the reasons why people are unable to eliminate excess weight is because of this.
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3. You’re not eating enough protein
Protein is an essential component for those who are trying to lose weight. According to the findings of a number of studies, a diet that is high in protein can assist in the process of weight reduction and reduce the likelihood of developing cardiovascular disease (12 Trusted Source).
This occurs as a result of the fact that protein has the ability to make you feel fuller for a longer period of time and preserve your resting energy expenditure (REE). This is partially due to the impact that protein has on hormones that regulate appetite, such as ghrelin (12 Trusted Source, 13 Trusted Source).
Additionally, consuming a large amount of protein can assist in preventing weight gain (14 Trusted Sources). Having said that, it is possible that consuming protein does not have an effect in cases of intermittent fasting in individuals who are obese; therefore, additional research is required to determine the circumstances in which a protein diet can be the most helpful for weight loss.
4. You’re not eating whole foods
The quality of the food is equally as crucial as the amount. Consuming meals in their full form can help you feel better overall and can also help you control your appetite. When compared to their highly processed competitors, whole foods typically have a far greater capacity to satisfy hunger (13 Trusted Sources, 14 Trusted Sources).
It is important to keep in mind that many processed foods that are marketed as “health foods” are actually not very healthy. Be sure to read the contents listed on the label, and keep an eye out for items that contain an excessive amount of carbohydrates.
5. You’re not exercising enough
Regular exercise can assist you in achieving your weight loss goals. There have been a number of studies that have demonstrated that aerobic exercise and resistance training, such as weightlifting, are useful in assisting with weight loss (15 Trusted Source).
Therefore, it is important to note that physical activity on its own is not as successful in promoting weight loss as it is when combined with the appropriate dietary approach (16 Trusted Source). You should seek the advice of your physician or a registered dietitian in order to determine the optimal combination of diet and activity for you.
6. You’re still drinking sugar
Sugary beverages are among the most fatty foods and beverages that are available to consumers. In order to compensate for the calories it consumes, your brain does not cause you to consume fewer calories from other foods (17 Trusted Source).
Sugary beverages such as Coca-Cola and Pepsi are not the only ones that do this. In addition, it applies to beverages that are considered to be “healthier,” such as Vitaminwater, which is similarly filled with sugar.
Consuming big quantities of anything, even fruit juices, is not recommended. The amount of sugar that may be found in a single glass is comparable to that of many pieces of entire fruit.
7. You’re not sleeping well
In terms of your physical and mental health, as well as your weight, getting enough quality sleep is one of the most critical elements. One of the most significant risk factors for obesity is not getting enough sleep. There is a correlation between not getting enough sleep and both obtaining too much sleep, according to studies (18 Trusted Source, 19 Trusted Source).
Adults should get between seven and eight hours of sleep each night, teenagers should get between eight and ten hours, and children and newborns should get between nine and sixteen hours of sleep, depending on their age.
8. You’re not cutting back on carbohydrates
Those who have a metabolic disease such as type 2 diabetes or prediabetes, as well as those who have a greater amount of weight to lose, may want to think about adopting a diet that is low in carbohydrates.
It has been demonstrated that reducing the amount of carbohydrates in one’s diet will assist with weight loss; however, this effect appears to be more pronounced in the initial six to twelve months than it is in the long term (22 Trusted Source, 23 Trusted Source).
However, a study conducted in 2018 indicated that there was not much of a difference between the outcomes of a diet that was high in nutrients but low in fat and a diet that was high in nutrients but low in carbohydrates (24 Trusted Source). The main thing is to choose a meal plan that is sustainable and that you can enjoy for a long time.