If despite your best efforts, you are struggling to lose weight, you might feel like throwing in the towel completely, but before you do that see if any of these very common issues are affecting your efforts because, if they are, you may just be able to get back on track and ditch those extra pounds that are weighing you down!
1. You are, but the scale just isn’t showing it
If you have been doing all the right things to lose weight, like watching your calorie intake and exercising regularly, but the scale isn’t budging, it may well be that you are losing weight, but the scales just aren’t reflecting it. The body naturally fluctuates in weight due to water retention, hormones, and a whole host of other things, so if you weigh very often, you might not see a difference, or even record a gain, when actually you have been burning fat, and the scales should catch up shortly.
2. You’re obese
If you are obese, rather than just overweight, it will be much more difficult for you to lose weight after the initial whoosh than other people because obesity actually causes physiological changes in the body. Often obese people need extra help, whether in the form of medication or gastric sleeve surgery, for example, to get back to a healthy weight. If this applies to you, it may be worth talking to your physician about your weight loss goals and experiences.
3. You’re eating more than you think
It’s really common for people to underestimate the number of calories they are taking in, often by a significant margin, which means, despite the fact they think they are doing well, they are actually eating more than they require to lose weight. Even things like salads and soups can be deceptively calorific, so it is always worth checking out the portion size and calorie count before you put anything in your mouth, Apps like My Fitness OPal are really good for working out exactly how much you are really eating.
4. You don’t get enough sleep
Getting a good night’s sleep is one of the most important things you can do for your mind and body, and it is just as important for your weight. Studies have consistently shown that adults who don’t get enough sleep are 55 percent more likely to be obese, with that risk rising to 89 percent for children. This isn’t surprising because a lack of sleep can throw your hormones out of whack, and that can make you more stressed, hungrier, and less able to make good decisions. You’ll also have more waking hours in which to eat! So, get to bed a little earlier, and if you generally can’t sleep very well at night, speak to your physician.
5. You consume a lot of diet drinks
You may think that you’re doing the sensible thing by switching to diet soda, and yes they are probably better for your waistline than sugary, syrupy drinks. However, there is some evidence to suggest that they may hinder weight loss by making you hungry and stimulating your insulin response. They trick your body into thinking that you’ve had something sweet when you haven’t, which can really screw with your insulin levels and prevent you from losing weight. Switch to sparkling water with a hint of lemon or lime juice and you might just start to see some movement on the scales again.
6. You’re not lifting
All exercise is good for weight loss, and it’s true that aerobic exercise will help you to burn fat, but if you aren’t also lifting, you could be doing yourself out of the weight loss you deserve. Why? Because when you lift, you build muscle, and that muscle speeds up your metabolism and enables you to burn more calories throughout the day, even when you aren’t exercising. It will also help you to tone up as you drop the weight, so try to add a few weight sessions into your weekly routine if possible.
7. You’re lying to yourself
So many of us lie to ourselves about so many things, including weight loss. We tell ourselves we’re eating healthily enough and doing enough exercise when deep down we know we are not. Could this be the case with you? No judgment, but maybe try really looking into your reasons for wanting to lose weight and where you’re going wrong to get back on track again.
Do you recognize any of these weight loss stalls in your life?