Your body fights back as you lose weight!
Without much work, you will be able to lose quite a lot of weight at first. However after a while, weight loss can slow down or stop entirely.
This article lists 20 common reasons why you’re not losing weight.
It also offers actionable tips for how to smash the plateau and move stuff again.
1/ Perhaps you lose without Realizing it
You shouldn’t panic just yet if you find you’re facing a weight loss drop.
For a few days (or weeks at a time, it is extremely normal for the scale not to change. This does not mean you should not lose weight.
The weight of the body continues to fluctuate by many pounds.
It depends on the foods you take, and hormones may also have a significant influence on how much water (especially in women) the body retains.
Even when you lose weight, you will add muscle at the same time. This is particularly prevalent if you have just begun exercising.
This is a positive thing, since body fat is what you actually want to lose, not just weight.
It is a wise decision to use something else to assess your development, rather than the scale.
For example, once a month, measure your waist circumference and body fat ratio.
It can also be really revealing as to how well your clothing match and how you look in the mirror.
You really don’t need to think about it until your weight has been fixed at the same point for more than 1-2 weeks.
2/ You’re Not Tracking What You Eat
If you try to lose weight, awareness is extremely necessary.
A lot of people have no idea how much they actually eat.
Studies suggest that it helps in weight loss to keep track of your diet.
People who use diet diaries or photograph their meals lose more weight regularly than persons who do not.
3/ You Don’t Eat Enough Protein
The single most significant food for reducing weight is protein.
Eating protein at 25-30 percent of calories will improve 80-100 calories per day’s metabolism and help you consume several hundred fewer calories per day automatically.
It can also significantly decrease appetite and snack cravings.
This is partially caused by the influence of protein on hormones controlling appetite, such as ghrelin as well as others.
Make sure to stock up with protein while you are eating breakfast.
Studies suggest that people who consume a high-protein meal are less hungry during the day and have fewer cravings.
A high consumption of protein also helps reduce metabolic slowing, which is a typical weight loss side effect.
In addition, it helps to stop regaining weight.
4/ You Eat Too Many Calories
A large proportion of people who are having trouble losing weight simply eat so much calories.
You may assume that this does not apply to you but keep in mind that studies clearly indicate that people are underestimating a significant amount of their calorie consumption.
You should try evaluating your foods and tracking your calories for a while if you are not losing weight.
Here are some helpful resources:
- Calorie calculator — Use this tool to figure
out how many calories to eat.
- Calorie counters — This is a list of five free
websites and apps that can help you keep track of your calorie and nutrient
Tracking is also crucial, if you’re trying to accomplish a certain nutrient goal, such as having 30 percent of your calories from protein,
This can be hard to achieve, if you’re not accurately tracking stuff.
Usually, counting calories and weighing everything for the rest of your life is not necessary.
Instead, use these methods every few months for a couple of days to get a sense of how much you’re eating.
5/ You Do Not Eat Whole Foods
Food efficiency is as critical as quantity.
Consuming nutritious foods can boost your well-being and help you curb your appetite.
These foods tend to be much more filling than their counterparts that are manufactured.
Bear in mind that it is not very safe with those refined foods known as “health foods.” Stick as much as possible to whole, single-ingredient foods.