When you start a weight loss journey and you are giving it your all but still are not seeing the results you want. Here are the top 10 reasons why you may not be losing weight. Sometimes by simply tweaking a few things in your daily routine or diet can be the change your body needs to start shedding the extra pounds.
1. You are not eating enough calories
I see this happen many times where people will under eat thinking that eating less will be the best way to lose weight. When in reality, it is the worse thing you can do. You want to make sure you eat enough calories to sustain your workouts and maintain your metabolism in high gear.
When you don’t feed your body the proper nutrition, you can hold on to body fat because your body will go on survival mode. If you want to calculate your calories for weight loss, check out this blog to calculate your calories.
2. You may be eating too many calories
You have to make sure you track what you are eating. Sometimes you are eating more than you think. When trying to shed some pounds, you have to be mindful of every bit you take in because every bit adds up, especially if you are doing it a few times during the day.
You have to make sure that your calories are equal to calories out. There is no such thing as outworking a bad diet. If you are not feeding your body properly no matter how much you workout, results will be hard to see.
3. You’re not eating enough protein
When it comes to weight loss, you need to eat well-balanced meals. And protein is one macronutrient many people lack in their nutrition. Protein keeps you full longer, which will prevent you from overeating. Also eating enough protein in your diet and combining it with strength training workouts will help you build muscle, and building muscle will help you burn fat.
4. You’re not sleeping well
Your sleeping patterns can be holding you back from seeing the results you want. A disruption in your sleeping pattern can lead to weight gain. When you don’t sleep, your body naturally tends to crave more carbs or fatty food because your body wants fuel to keep going.
I know it’s hard to get a good night’s sleep, but organizing your day and making sleep, part of your journey will aid in your weight loss. You will be less stressed, less hungry, and more energized.
5. You’re not drinking enough water
Drinking enough water helps you realize toxins and keeps you hydrated. When you don’t hydrate your body, you tend to eat more calories. The recommended amount of water you need is between half an ounce to an ounce of your weight in ounces. For example, if you weigh 150 lbs. you need 75 – 150 ounces per day.
6. You may have dieted for too long, and your body needs a break
When you restrict your calories for too long, your body gets fatigued. This causes your metabolism to start slowing down. Also, by restricting your calories for too long, you begin to lose muscle mass, and the more muscle mass your body has, the more body fat it burns. When on a calorie deficit, you are also restricting yourself from nutrients. Lack of nutrients can cause other health problems.
So you want to give your body a break. Eat on maintenance for a while, let your body rest from calories restriction. This can help you rev up your metabolism and allow you to burn calories again.
7. You’re getting older
As much as we hate to admit it, the older we get, the harder it is to lose the extra weight. We can no longer eat how we use to in our 20s and still drop weight easily. Your eating habits and workouts have to change. As you get older, you begin to lose muscle, so incorporating strength training into your routine will help you build muscle and burn more body fat.
8. Some of your medications can be to blame
Some medication’s side effects can be weight gain. You can talk to your doctor about your medications and discuss the possibility of adjusting your medication for something that will not prevent you from reaching your goals. There are natural options you can switch to, if possible.
When medication is the issue, and you have no other option but to continue your medication; staying active and eating a clean and balanced diet will help you from gaining excessive weight.
9. You’re not burning enough calories
You have to burn enough calories to see a weight loss. To lose 1 lb. per week, you need to burn 3,500 calories per week, and you can achieve that by being on a calories deficit and exercising. Decrease your calories at a slow pace, burn calories, and get at least 3o to 60 minutes of movement. If you are short on time, go for a circuit training session for 30 minutes and when you have more time, do a 60-minute with strength training and steady-state cardio.
10. Are your eating habits interfering with your process
Are you sabotaging your diet and exercise? Many struggle to stay on track due to binge eating or getting triggered by their eating habits. If you are dealing with emotional eating patterns, and you feel that you are constantly starting over and over, then you need to address your eating habits alongside your weight loss.
If you struggle and need to address your eating habits, I have a 12- week program. Where we address your habits, triggers, and create a plan for you to create a long-term healthy lifestyle. Click here for a free consultation.