10 Reasons Why You Are Not Losing Weight
1 . You’re not getting enough sleep.
According to some recent studies, you need to get at least 7 hours of sleep each night in order to prevent weight gain. Why? Apparently a lack of sleep may increase cortisol levels, which is an appetite regulating hormone. If you have too much of it floating around in your system, you’re more hungry all of the time.
2. You’re not giving yourself enough time to see results.
A healthy weight loss goal is 1-2 pounds a week, and while that may not seem like a lot, it’s enough. Give your body time to respond to what you’re doing. It could be a few weeks before you fit into a new dress size. Patience is important, and taking your weight loss journey one day at a time is key to your success.
3. The dreaded weight-loss “plateau” hits.
It’s almost inevitable that you’ll hit a weight loss plateau, because your body adapts to your workouts and your diet. After awhile, you don’t burn as many calories as you did when you started. That’s why you should mix things up a little, and “confuse” your body! Try varying your workouts! One thing you should NOT do is to eat fewer calories. That will put you into starvation mode, and your body will actually slow down your metabolism.
4. You don’t have enough muscle.
If you’ve ever wondered why men tend to lose weight faster, it’s because they have more muscle than women do. But, that doesn’t mean you have to be a body builder in order to increase your muscle mass! All you need to do is make sure to add some resistance training to your cardio training. By doing both, you’re burning fat AND building muscle.
5. You’re getting older.
Yep, unfortunately aging does cause your body’s metabolism to slow down. Our basal metabolic rate decreases about 1 to 2 percent each decade after age 20. But while it’s true your metabolism slows down, it’s not the end of the world. In fact, it’s a great reason to stay active! Don’t let your age define you. Also, remember to move more often, even when you’re not working out, and also to eat a clean diet full of fruits and veggies. A healthy lifestyle will help you both look and feel younger!
6. Your medicine cabinet may be to blame.
Drugs used to treat diabetes, depression, high blood pressure, and inflammatory diseases can all lead to weight gain. While you should never stop taking your medication or alter your dosage without talking to your doctor first, perhaps ask if there are any alternatives or if a lower dose might work.
7. You’re underestimating your portion size and calories.
This happens all the time! It’s no wonder with everything being “super sized” these days. Plates have gotten bigger. A small drink is now considered to be 16 ounces. It’s really skewed our view of what “normal” is. Try using measuring spoons and cups, and also try a food scale to help you understand what a normal serving size of a particular food is.
8. You’re eating when distracted.
This is known as mindless eating. If you find yourself eating in front of the TV or while reading the latest Facebook updates, it’s easy to lose track of how much you’re eating. It can also cause you to feel less satisfied, because you’re not really focusing on the food. And that can lead to feeling less full, even when you just ate a full meal. Try sitting down at a table, free of distractions, and enjoy your food!
9. You’re depriving yourself.
While cleaning up your diet is a definite must in your weight loss journey, it doesn’t mean having to make some of your favorite foods “taboo” or “bad.” Because when you do give in to those cravings, you’ll get mad at yourself and feel like you’re a failure. That will sabotage your efforts more than allowing yourself a small amount of whatever food it is you think is your weakness. It’ll make binges less likely to happen!
10. You’re eating diet foods.
Packaged diet foods (or processed foods), such as “low fat” or “lite” foods might sound like a good idea. But in reality, these foods often add sugar and salt to help the foods taste better. Also, remember that artificial sweeteners can actually make it harder to lose weight, so stay away from sugar-free foods like diet sodas and other foods like “lite” yogurt. Try sticking to whole foods instead.