You are not alone if you have been struggling with your weight for a while. The truth is, many dieters can’t seem to lose any weight at all! This article will give you 10 reasons why this could be happening and what you can do about it.
10 Reasons Why You’re Not Losing Weight – Here’s What You Can Do To Change That
Have you been trying to lose weight, but not having any success? It’s time for some self-reflection! In this blog post, we’re going to go over 10 reasons why people may not be losing weight. We’ll also offer up solutions that will help anyone finally get the results they want.
You Are Not Keeping Tabs On What You Are Eating
You are not paying attention to what you’re eating, and this is why you are not losing weight. Without a food logging app or any other type of tracking device such as smart scales for example, it’s impossible to see how much we really eat in one day. The average person eats about 26 pounds worth of food per year and only recognizes that they need to start working out when their weight starts creeping up towards the high end of the “healthy” range (which can vary depending on sex).
What you can do is start taking a note of your diet, and work out what you need to cut back on. This will help you lose weight quicker than if you didn’t keep track at all because it’s easier for the brain to make adjustments when we know where some of our bad habits lie.
You Are Not Eating As Much Protein As You Should
You know that protein is essential for your body to function and make new muscle, but did you know it helps with weight loss as well? Protein rich foods are the ones worth eating if you’re looking to take off pounds.
They help slow down digestion because they require more work from enzymes in the stomach than other types of food. This gives your brain time to register that full feeling which can lead you to eat less overall throughout the day. If this doesn’t sound like a good enough reason for adding some high quality proteins into your diet, keep reading!
You Are Consuming More Calories Than You Should
If you are not on a calorie controlled diet, the only way to know how many calories you’re eating is by tracking them. This can be done with an excel spreadsheet or using a food journal app such as MyFitnessPal or LoseIt! If this sounds like too much work then it’s time for a new approach!
Some foods are highly calorific even though they may be healthy. For example, nuts are a nutrient dense food containing healthy fats. They also contain a lot of calories so it’s important to keep track when you’re eating them throughout the day or consume in small portions.
Bread is another good example as while they may be high energy foods, most people don’t realise how many calories there can be in one slice which means that cutting back on bread could help with weight loss goals.
Try replacing your daily breakfast toast for some eggs and boiled vegetables instead! It’ll give you more protein and fibre too which will feel satisfying whilst providing plenty of nutrients at the same time.
You can also try a new diet. There are many diets available now that are relatively easy to follow such as the GP43 diet from Gabriela Peacock, the SIRT food diet and of course the Keto diet.
You Need To Eat More Whole Foods
Another reason why you are not losing weight is is that you are not eating enough whole foods.
You may be trying to lose weight by cutting back on calories but if your diet consists mainly of processed food, it’s likely going to make no difference at all.
Fibre is important for gut health and research has shown that people who eat a high fibre breakfast have less appetite throughout the day so this could also help with those pesky cravings! If you’re struggling for ideas just add some fresh fruit or vegetables like spinach to toast – yum!
Not only will they give you energy but these good sources of carbs can keep hunger pangs at bay as well which means when lunch time rolls around, there won’t be any tantrums from being hungry.
You Are Binge Eating – Cut Down On Snacking
Snacking is a big part of the modern diet and it’s something that many people struggle with.
It can be really hard to resist cravings but there are ways you can make changes to your snacking habits so they’re more in line with your weight loss goals. Some of us may suffer from stress eating.
The first step would be to cut down on how often you snack, whether it’s every hour or just once between breakfast and lunch – choose one time slot for snacks each day which will help keep the temptation at bay! It may take some willpower but if you find yourself craving food outside of that allotted time frame then perhaps have a protein shake instead as this study found these helped curb appetite pangs in those hungry hours.
Another thing we should mention is that snacking on healthy options can be a great way to keep your weight loss goals in check, but you should ensure that the snacks are filling and low-calorie.
Here is an example of what one person would snack on:
- A handful of grapes, which has 12g carbs with only 52 calories in it;
- An apple, which has 21g carbs for 112 calories;
Or some celery sticks – these have just 11g carbs per serving without any added sugar (as long as they’re not coated with oil) and 36 calories.
These will help fill you up while keeping cravings at bay so that’s worth remembering! The last thing we want is someone giving into temptation because they were hungry so try a few of these snacks and keep an eye on how they make you feel.
You Are Drinking Too Many Sugary Drinks
A big reason why many people cant lose weight is is due to the sweetened drinks they’re drinking.
One can of Red Bull has 27g carbs, which is more than an order of fries at McDonald’s!
It might not seem like a lot but it all adds up and some people may be consuming as many as three cans per day on top of coffee or other sugary beverages.
Get rid of them if you want to lose weight and switch out for these drinks:
Water – water doesn’t have any sugar in it so that means no calories;
Coffee with skim milk instead of cream/half-and-half – this also saves you from unwanted fat intake.
You Should Cut Back On The Carbs
Carbs are great because they give us fuel and energy, but some people might be consuming too many carbs.
If you eat more than one slice of bread with a sandwich for lunch, it can add up throughout the day to over 200g!
A plate that has two pieces of pasta is around 150g so if your meal plan includes three or four servings per day then you’re already exceeding 400g on only carbohydrates alone – which is WAY above what’s recommended.
To cut back: aim for five-ten servings per day (or less) and try using whole grains like quinoa instead of rice when possible.
Some other carb suggestions include sweet potatoes, oatmeal/steel-cut oats as well as brown rice.
You Are Not Exercising Enough
You can’t just cut your calorie intake and not exercise, or you’ll end up gaining weight.
If you’re struggling to lose the last few pounds then try adding in some more physical activity – even if it’s something like going for a thirty minute walk after work! Just think of all that time spent sitting at your desk during the day as wasted calories being stored away when they could be used against those pesky stubborn pounds…
To make sure that this happens: set aside 30 minutes each day for an intentional workout (no excuses!), find fitness apps with programs customized to your needs, increase how often you are doing strength training on non-lifting days, incorporate both cardio and resistance exercises in order to burn fat faster while building muscle.
You Are Not Getting Enough Sleep
You may not be getting enough sleep, this is why you are not losing weight.
Plan to do something relaxing before bed every night, and make sure that your bedroom has the right temperature for a good night’s rest (cooler than average).
If you’re still unable to fall asleep within 20 minutes of laying down in bed or if you wake up more than once during the night then it could mean that you have an underlying health condition like insomnia which needs treatment by a qualified professional.
This can lead to: chronic fatigue, obesity from lack of physical activity, high blood sugar from eating late at night instead of having breakfast as soon as possible in the morning – leading to type-II diabetes over time!
Not Drinking Enough Water
To be healthy, your body needs to have a balance of water.
You can’t lose weight if you’re not drinking enough water because it helps with digestion and gives the brain more energy. Not getting proper hydration during the day can also lead to headaches or fatigue when trying to exercise in order for that perfect body shape!
Cutting back on sugary drinks like soda will help get rid of these unhealthy cravings too. So drink up – even just half a glass of water per hour is what’s recommended!
It may seem hard at first but by using some tricks such as keeping a bottle nearby where ever you go (at work, car etc) then this won’t be so difficult after all.
Why Can’t I Lose Weight Summary
There are are many more reasons why you can’t seem to lose weight and shift those stubborn pounds.
If you’ve been struggling to lose weight, it’s time to stop blaming yourself and start looking at the reasons why your body is not responding. Here are 10 more reasons why you are not losing weight. You may be surprised by what you find!
- You’re eating too many sugars and carbs
- You’re drinking alcohol
- Hormones are off
- You have low thyroid function
- Your metabolism is slow
- Your muscle mass has decreased
- The foods that you eat don’t suit your nutritional needs
- There’s a food sensitivity or allergy
- Lack of sleep or insufficient exercise
- Stressful life events