YOU REALLY WANT TO BE FIT BUT, DO YOU KNOW THAT WHY YOU’RE NOT LOSING WEIGHT?
Before looking for the reasons because you’re not losing weight you must believe that it’s a process, one that doesn’t always happen as quickly as you might like. While healthy weight loss can take time, there are reasons you might not be losing weight that is worth considering as you gauge your progress.
For example, maybe you’re committed to a regular workout, but you’re not burning enough calories. Perhaps you are exercising enough and eating well, but you have a medical condition that is interfering with your ability to shed pounds.
There are many things that can influence weight loss, some of which may be more obvious than others. It’s worth considering all of them as you work to make changes that will get you results.
When you’re on top of your meals and have your training program set to a tee, you expect to see results. Lean meats, fresh fruits, complex carbs and loads of green veggies, paired with a good sweat session, should show a drop in the scale over time.
But if your weight loss has plateaued or you’ve hit a snag, it’s time to reassess. Check out these 10 unexpected reasons you’re not losing weight.
1). YOU’RE EATING TOO MANY CALORIES
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.
A large number of 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.
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.
2). IT MAY BE, 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.
READ THIS ALSO: HOW TO BURN 100 CALORIES IN 10 MINUTES – 10 BEST WAYS
Lifting weights can also help prevent metabolic slowdown and ensure that your body stays toned and muscular.
3). YOU’RE NOT DOING CARDIO IS THE REASONS WHY YOU’RE NOT LOSING WEIGHT
Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of exercise which 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.
READ THIS ALSO: BEST CARDIO EXERCISES YOU CAN DO AT HOME
4). YOU’RE NOT CUTTING BACK ON CARBOHYDRATES
If you have a lot of weight to lose and/or metabolic problems like type 2 diabetes or pre-diabetes, you may want to consider a low-carb diet.
In short-term studies, this type of diet has been shown to cause up to 2–3 times as much weight loss as the standard “low-fat” diet that is often recommended.
5). YOU’RE DRINKING TOO MUCH ALCOHOL
If you like alcohol but want to lose weight, it may be best to stick to spirits (like vodka) mixed with a zero-calorie beverage. Beer, wine and sugary alcoholic beverages are very high in calories.
Also keep in mind that the alcohol itself has about 7 calories per gram, which is high. That being said, studies on alcohol and weight show mixed results. Moderate drinking seems to be fine, while heavy drinking is linked to weight gain.
6). YOU DON’T DRINK ENOUGH WATER
Between 2 and 6 cups of clear, plain water each day can help you lose extra pounds. Water has no calories at all, so it satisfies your thirst without adding weight. And when you drink enough water, you may be less likely to grab sodas, juices, or coffee drinks packed with sugar. High calories in sweet drinks can add up to a big weight gain.
7). YOU SIT ALL DAY, IT CAN BE A MAIN REASON WHY YOU’RE NOT LOSING WEIGHT
Your desk job or TV obsession may make it harder for you to drop those pesky pounds. When you sit most of the time, your body can lose its ability to know when you’ve eaten too much — you can overeat and gain weight. Even brief exercise breaks during the day can help you stay healthy. Get up for three 10-minute walks around meetings or your favorite shows.
8). YOU REWARD WORKOUTS WITH FOOD
Exercise is a great way to lose weight — it burns calories and builds muscle mass. But if you indulge in a big dinner or smoothie after every workout, you can ruin all that sweaty work. Watch out for high-sugar sports drinks and protein bars, too. While they can help quench your thirst or give you an energy boost post-workout, they can be very high in calories.
9). YOU’RE NOT EATING ENOUGH PROTEIN CAN BE A MAIN REASONS WHY YOU’RE NOT LOSING WEIGHT
Protein is the single most 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.
READ THIS ALSO: HOW TO REDUCE BELLY FAT WITH YOGA? TRY THESE 7 ASANAS
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.
10). YOUR THYROID IS SLUGGISH
If this tiny gland in the front of your throat lags on the job, you could gain as much as 5 to 10 extra pounds. Your thyroid makes hormones that control your energy level and how your body breaks down food. If you don’t make enough of them, it can be hard to shed pounds. You may also feel bloated because your body holds on to too much water and salt. If you think you might have a thyroid problem, talk with your doctor. Medication can help.
TAKE HOME FROM THE ARTICLE
Weight loss is not always easy and numerous factors can bring it to a standstill. At the most basic level, weight loss failure occurs when calorie intake is equal to or higher than calorie expenditure. Try strategies ranging from mindful eating to keeping a food diary, from eating more protein to doing strength exercises.
In the end, changing your weight and your lifestyle require dedication, self-discipline, perseverance and resilience.
Note: This article is completely based on personal experiences & information available on internet research. If you have any health issue already please consult with your medical expert before adopting anything new in your diet or workout plan.
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