20 common reasons why you’re not losing weight
When you think you have to lose weight your body have to fights with you and your patience level.
Losing weight is like an art, slow and steady wins the race. Yes, weight loss is a fine art in which you have to maintain your diet and keep an eye on your nutrients and calories intake.
I’ll explain you all the possible 20 common reasons why you are not losing weight.
1. Maybe You Are Losing Weight Without Your Realization
You might have experienced sometimes that you’re losing weight, but this is commonly signs of dehydration or just a pinch of fat loss for one or two days.
Weight of your body may revolves or fluctuate by few kgs/Pounds. It depends on the foods you are eating, and the water quantity which your body can hold in it. (especially in women).
While doing physical exercise, your body fat and muscle both can be seen at the same time.
TIP : Measure your waist circumference and mark your BMI (Body Mass Index) or body fat percentage measured once in a month and further.
You can also keep on checking the fitting of your clothes at regular interval.
Weight loss is a long process. So, don’t just give up in a week. Keep your energy with you and keep on doing exercise.
2. You’re Not Eating Enough Protein In Your Diet
Protein is an important nutrient for losing weight.
To increase the metabolism of your body you need to intake the protein diet which help in your weight loose. Eating protein at 25%-30% of daily diet can boost your body. It enhances your muscles and give power to your body to do the work for the whole day.
A healthy breakfast can make you healthier . Results show that those people who eat a high-protein breakfast are less hungry throughout the day.
3. You’re Not Keeping Track of What You’re Eating
Proper procedure is more important if you are trying to lose your weight. Many people actually don’t realize how much they’re really eating in a day which can lead to weight gain.
Don’t think a few bites here and they matter? WRONG! Eating foods like chips, candy and much more can add up over 1200 extra calories per day which you are not accounting for. This can lead to weight instead of weight loss.
4. You’re Eating Too Many Calories
Are you trying to watch your calories when eating out? You may think you’re having healthy dishes like salads, soups or a “lighter” dish, when in reality it’s packed with calories in it! Yes, every food have its own calories and we sometimes think we’re eating healthy food with big about of calories which also leads to weight gain.
If you see no changes in your body weight, then you should look to your diet and check the amount of calories for a while and Track your food calories which can help you to reach a certain nutrient goal, like 25% of protein, 5% fat, 40% carbohydrates and so on. This will help you in keeping an eye on what you eat and how much you eat.
5. You’re Not Eating Whole Foods
Healthy eating can improve your health and help regulate your body to perform well.
When we see the packed food with various labels and on labels, it is clearly written “Healthy food’ but do remember every packed food is not healthy so do prefer eating whole food in your diet as much as you can.
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, like lifting weights. You can do it at your home or at the gym or in parks near by you.
This is an important factor by which we can stress up on our fatty muscles and will lead in weight loss.
If you’ve started walking a bit or moving around more than usual — great, keep it up! However, in order to lose weight and see more results, you need to work hard to reach the recommended amount of time you exercise.
Instead: The recommended minimum to help reduce the risk of diseases like heart disease and cancer is at least 30 minutes most days of the week of moderate-intensity physical activity. To balance weight you must do at least 60 minutes workout everyday for a week. If you don’t exercise at all, ask your doctor before starting.
7. You’re Overeating (Even on Healthy Food)
Overeating is a main side-effect of dieting. In this, we usually eat a lot of food and rapidly without calculating the calories and fat in it.
Dieters face this problem most of the time. Dieter depends on junk food, while other people on healthy food like ice-cream, chips, soft drinks and much more.
If you’re thinking your eating a healthy food you must know you’re adding calories in your diet. Single day of overeating like 4000 calories or more can ruin your dieting of the whole week.
8. You’re Not Doing Cardio
if you want to be fit, than cardio exercises must be involved in your schedule. There may be some reasons for not doing cardio, as it leads to abdominal pain or stress to your body. Cardio exercise are jogging cycling running.
9. You’re eating a lot of Sugar
Sugar items are the most flattering food items that you are taking. Our neurosystem don’t know that how much calories is better for us and what amount of calories ado-es a food item
This isn’t only apply of sugary drinks like Coke and Pepsi; it also applies to “healthier” beverages like juices– which are also loaded with sugar.
Vitamin water is also problematic, and should use them in a proper amount. A half litre contains an equal amount of sugar as several piece of fruits.
10. Maybe your sleeping time affects
A Good sleep in the night is one of the important procedure to be considered for your better health. It affects your physical and mental health as well as your body weight.
Not sleeping or poor sleep is one of the biggest factors which results in obesity. Studies have shown that adults and children with poor sleep have a bigger risk of becoming obese which have a percentage of over 50%-80% in adults and children.
Let us go further with our article “20 common reasons why you are not losing weight”
11. Limited eating of Carbohydrates
If somebody is overweight or have a bad eating habit, he/she has a metabolism problem like diabetes or pre-diabetes, then he should start a low-carb diet for his body weight.
This type of diet has shown results in the body weight and as studies show that low-carb diet has increased the metabolism of a person which improves the functioning of a body.
A low-carb diet can also help in improvements in much metabolic activity, such as triglycerides, HDL cholesterol, and blood sugar, etc.
12. You’re Eating Too Often
It is a myth that if you eat a small portion of food and keep on eating at regular interval of time throughout the day you will lose weight, but that‘s not true.
Nobody is having so much time to cook their healthy food all day. You just have to keep in mind that you have to eat healthily and keep an eye on your calories.
You can even find an effective weight loss method called intermittent fasting, in which you’ve to remain empty stomach for the whole day i.e for 18-24 hours.
13. Maybe you drink less water
Drinking water can lead to weight lose.
Studies show that people who drank half a liter of water before 30 minutes of their meal lost 45% more weight than people who don’t drink water before there meal.
Drinking water has also been shown to boost the number of calories burned by 25%-30% over a period of two hours.
By drinking water, it increases the metabolism of the body which helps in reducing weight.
14. You Are Alcoholic
If you take alcohol and want to lose weight, then it may be best to drink (like vodka) mixed with a non-caloric beverage. Beer and sugary alcoholic beverages they are very high calories product.
We should know that the alcohol itself has about seven calories per gram, which is very high
The studies show on alcohol and weight show mixed results. Limited drinking seems to be fine, while heavy drinking leads to weight gain.
15. Set up your mind while eating
This is a technique called mindful eating may be one of the world’s most powerful weight loss technique.
It involves slowing down, eating without distraction, savoring and enjoying each and every bite, while listening for the natural signals that tell your nervous system when it has had enough.
Different studies have shown that mindful eating can help in weight loss and reduce the frequency of overeating. This helps in balancing of the body weight.
Here are steps to eat more mindfully:
Eat with no distractions, just you and your food — sitting down at a table. Eat slowly and chew your food thoroughly. When you get some impulsive signals, stop eating your food and drink a glass of water. Try to avoid other work while eating your meal.
16. If you are suffering from any medical problem
There are several medical conditions that can result in weight gain and make it much difficult for a person to lose weight.
These include hypothyroidism, polycystic ovarian syndrome PCOS/PCOD. Different medicines which contain steroids leads to weight gain.
There are many medicines and process which can lead to weight gain instead of weight loss.
If this applies to you then you should ask your doctor so that he can help you in reducing weight.
17. Addiction to junk food
According to a 2015 study, about 25.9% of people satisfy the criteria for taking junk food
People who love to take junk food in a small interval of time is similar to that person you take drugs on a regular basis.
If you are addicted to junk food like burger, sandwiches, noddles then simply eating less or changing your diet can seem downright impossible.
18. Not eating food
It may not be a good idea to “diet” for too long. It helps in loosening the weight
If you’ve been losing weight for a long time and you’ve hit a plateau, then perhaps you just need to take a break. This helps your body to adjust according to your diet
Not eating food for the whole day leads to diseases and dehydration. So, you must eat healthy every day and you will see the results soon.
Aim to maintain your body fat levels for few months that will help you to start losing again.
19. Your Expectations Are At Different Level
Many of you think weight loss is a quick and easy process, but it takes all your patience. You can lose weight in a few weeks but consistency is the key to weight loss. You have to maintain it otherwise it will covert in weight gain.
If you’re loosening weight and your figure/physique is getting better day by day. So, you just have to maintain the diet and regular exercises like yoga or aerobics. Your body can build your confidence level when you will reach that stage.
20. Maybe you keep on focusing on your dieting
We can start dieting any day, but we can’t really keep on dieting for the whole life. If we look at the graph of the survey we get to know that people who were dieting actually gain weight after some point of time.
Stay Healthy, stay fit so that you can see a better tomorrow and can guide or give tips to people around you on how they can lose their weight.
Hope you’ll like my article of 20 common reasons why you are not losing weight.
I’ll get back with more interesting and new health tips with you till than stay healthy and stay fit.