7 Common Reasons Why You Are Still Not Losing Weight

11.19.2019 0 comments

Author: Trisha Houghton, CNS, ASIST
Medically reviewed by: Tricia Pingel, NMD

Weight loss is never easy!

It takes a lot of hard work to lose weight—not only in dieting and fixing up your eating habits, but in every area of your life. If you’re not putting in the time and effort, it’s very likely you won’t see the results you want.

Let’s translate that into real talk. Below is a list of 7 of the most common reasons you’re still not losing weight even after all the weeks, months, or years of trying. Read over the list carefully and see if any of these factors are to blame for your lack of results:

1. Overeating –You may be eating veggies, fruits, whole grains, and lean proteins, as well as cutting all unhealthy food from your diet, but quantity is just as important as quantity. If you’re overdoing it on calories—even if those calories are from the healthiest foods on the planet—you won’t see weight loss. At its core, weight loss is a simple numbers game: calories consumed MUST be less than the calories burned in order to see weight loss.
2. Poor quality foods –Quantity is critical, but quality matters, too. You should be eating lots of high-quality foods: fruits, veggies, whole grains, lean proteins, healthy fats, legumes, seeds, and nuts. If you’re just counting calories while eating junk food, chances are you won’t see real weight loss. If you’re sneaking the occasional junk food treat into your diet, chances are it’s going to set back your weight loss efforts noticeably. Junk food addictions can be as strong as any other addiction and just as hard to cope with so going cold turkey may be the best way to break the junk food addiction.
3. Not enough cardio –Whether you HIIT it or go for a jog, do some cardio! Cardio is low-energy exercise that burns body fat specifically, rather than the blood sugar burned by resistance training. You should fit in at least one cardio workout a week in order to maximize fat burning.
4. Lack of sleep –Poor sleep habits translate to a slower metabolism, less energy, and poor eating habits. A lack of sleep is one of the biggest risk factors for obesity, so it’s critical that you improve your sleep habits. What does that mean for you? Simple: increase your sleep to 6-8 hours per night, and make sure to avoid anything that interferes with a good night of rest.
   

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5. Lack of water –Yes, water is vital for healthy weight loss! Drinking enough water can not only help to fill you up and give your body the fluid it needs to function properly, but it actually plays a role in weight loss. Drinking more water increases calorie-burning for up to 90 minutes. A glass of water before a meal will help you to eat less, making it easier to control your calorie intake.
6. Junk food – Junk food is delicious, no doubts about it! That’s what makes it so hard to quit. If you’re sneaking the occasional junk food treat into your diet, chances are it’s going to set back your weight loss efforts noticeably. Junk food addictions can be as strong as any other addiction and just as hard to cope with. If you’re struggling with getting rid of junk food from your diet, it may be worth getting help.
7. Dieting mindset –Not that moderating your diet is wrong by any stretch. Instead, it’s your mindset that may be skewed. If you’re focused on “dieting” or following a very specific meal plan, you could become so fixated that you end up disappointed when the diet fails. Instead, take the approach of “eating for a healthy life”. Find foods you enjoy, that taste good, AND are good for you, and approach your eating habits with the goal of being happier as a result of the food you eat. Don’t deprive yourself; enjoy eating right!

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