Losing weight can be a long and difficult process. Not losing weight is even more difficult. It is frustrating because we feel like we’re giving it our “all” but not seeing the results! I know because I’ve been through it!
So if you’re like me and feel like you’re doing everything right but still not hitting your weight loss goals, then it’s time to take an honest self inventory. And be aware that we often delude ourselves about our health habits. So bouncing this off a family member can be a great reality check. Case in point, my sister-in-law who is morbidly obese believes it is because she eats fruit. And while that may sound ridiculous, I assure you that we each have our points of self-deception.
So the first step is to uncover the reason why you’re not losing weight. Having made this discovery you then simply modify your behaviors so that you are losing weight.
Start by checking yourself against our top reasons for not losing weight.
Top Reasons for Not Losing Weight
Not Drinking Enough Water
Water plays a huge role when it comes to weight loss. Water is vital for detoxification and elimination of toxins and waste via bowel movements, urination, sweat, and the lymphatic system. When these processes slow or stagnate then toxins accumulate and lead to a variety of ailments, the least of which is weight gain. That’s because toxins are stored in body fat. Toxins is a reason for not losing weight that is substantiated by the famous functional medicine doctor of the Cleveland Clinic, Dr. Mark Hyman.
Drinking water aids weight loss in many ways. For instance, drinking water helps us to feel fuller. And it can curb our cravings and stop us from snacking on things that we shouldn’t be. Plus when we stay hydrated, our metabolisms speed up and this makes burning fat much easier. Our bodies are then able to use energy sources much more efficiently, too. So drink water plentifully every single day. How much water do you drink? Read our article.
Walking instead of Jogging
A lot of people think walking 10,000 steps a day is more than enough to help them drop their weight. It’s safe to say that this is not the case. Sure, walking helps us stay fit — but for real results we need to increase the intensity.
Stubborn body fat melted off when I began running. So if you’re not losing weight, and providing your level of health allows, then go for a run or a jog. Doing so will burn fat and increase your fitness level, too. Don’t know where to begin? Read our article.
Eating too Healthily
Do you know eating healthy foods may be the reason you’re not losing weight? It’s true that too much of a good thing can become a bad thing. This is especially the case if we are consuming too many of the healthy foods that are simply wrong for our needs and eliminating healthy foods we need.
Case in point: Most dieters avoid fat at all costs and always choose low-fat dairy, for example. But eating fat plays a role in weight loss. And as the American Heart Association points out, dietary fats are essential for health and well-being.
So if you’re following a healthy low-fat diet and not losing weight then you may need more fat in your diet. It sounds counter-intuitive that you need to eat fat to burn fat, but it works for many people. In fact, it’s the foundation of the ketogenic diet aka Keto diet!
The benefits of a high-fat diet for weight loss are supported by science. According to a 2014 review published in the International Journal of Environmental Research and Public Health, ketogenic diet plans suppress hunger and trigger positive changes in ghrelin, leptin and other hormones that influence appetite. Furthermore, they increase fat burning and reduce fat storage, boost metabolic rate and stimulate thermogenesis due to the thermic effect of protein.
Not Eating before Exercise
Do you enjoy working out before breakfast? While this seems like a good idea, not eating before exercise could be the reason you’re not losing weight. This is because your body is forced to take its energy from your muscle instead of your fat. You may even find as I did that you end up losing muscle instead of fat as a result, which is what my Bod Pod analysis showed, and this is frustrating to say the least.
The Mayo Clinic says to be well-fueled going into a workout and finish breakfast at least one hour before your workout. By eating before you workout, you gain that extra bit of energy you need — so you may even find that you are able to workout longer, too.
Doing Cardio and Nothing Else
Cardio is great if you want to lose weight. But if you aren’t doing any other type of exercise as well then this could be the reason why you not losing weight. That’s because you only can drop so much weight from cardio before you start to plateau. So make sure that you mix things up from time to time. Try to do some kind of weight-training, too. If you want to get some ideas, check out this video on battle ropes. Hint: I did battle ropes from time to time at my gym. It’s quite the workout for batwings!
Your Other Half Isn’t on the Same Page
Losing weight is difficult. It can be even harder if your other half is not on the same page as you. S/he may not give you the support you need, and at times you may feel as though you are alone. So having a strong support system makes the vital difference if you want to shed those pounds! That’s because it gives you the mental – emotional boost you need to lose weight. So get support from friends, family, and in-person or online support groups.
Learn about support systems to help you lose weight — many are free.
Not Sleeping Enough
A good sleep lets you wake up feeling refreshed every single day. When you restrict calories to lose weight, you often find that activity becomes a little harder because you tire more easily. Add to that, the body breaks down each time you workout. And it rebuilds and recovers during sleep. So if you are not resting properly then this could be the reason why you are not losing weight. If so, it is helpful to practice good sleep hygiene that improves your sleep health as stated by the CDC Centers for Disease Control and Prevention.
Not Eating Enough Vegetables
Eating too many vegetables can be harmful to weight loss if they are high in starches, carbohydrates, and sugars. But not eating enough veggies can be just as bad. Vegetables are an incredible source of nutrients your body needs for good health. And the lower-calorie ones are especially good choices during weight loss because they fill you up. Non-starchy vegetables are the lowest in calories.
Vegetables also are high in fiber. And getting more fiber in your diet helps you lose weight, according to a 2015 study published in the Annals of Internal Medicine.
Eating by the Fridge
Studies have shown time and time again that eating next to the refrigerator is a bad idea. This habit forms mindless eating, which is the last thing that you need when you are trying so hard to lose weight. A lot of people don’t even realize that they’re doing it.
If you want to put an end to this bad habit then designate an eating area. Ideally this would be the kitchen table, but it could even be the sofa. Either is a better choice than eating right out of the refrigerator. And while you’re breaking this habit, don’t eat while driving or walk around with food, either. These are just more mindless eating patterns.
Not Hiring a Personal Trainer
A certified personal trainer is like the football coach who leads the team to victory. The trainer works with you one-on-one to develop a proper fitness regimen, along with coaching, to give you the results you’re seeking. S/he corrects what you are doing wrong, helps you understand the specific needs of your body, and pushes you to reach your limit without injury. So if you’re not losing weight then a personal trainer can be a good investment.
I worked with two certified trainers at my gym who were free of charge. More often you can expect to pay for their services, costing anywhere from $30 an hour to more than $100 depending on where you live and your trainer’s experience. To find a trainer, start with your local gyms then look up online reviews. Also search if there are any discounts available. Most gyms memberships include some time with a personal trainer. At minimum, a trainer should evaluate your goals and level of fitness then develop an exercise regimen and instruct you on the use of exercise equipment. Hiring a personal trainer can be a tough decision financially, but it is almost a sure-fire way for you to achieve your goal.
Living larger than ever,
My Bariatric Life