At the initial stages of your weight loss regimen, you will be shedding weight at a rapid speed. And you are overwhelmed with the excellent progress in weight reduction.
But soon the fat loss results will slow down, and it might even reach a total saturation point. The panic sets in, and you might feel disappointed at not losing weight anymore.
In this article, I want to explain to you 14 common reasons why you are not losing weight and how to overcome each of these stumbling blocks.
Of course, all of these will not be applicable to you, but a few of them are certainly preventing you from achieving your weight loss goal.
1. You Are Unaware Of The Weight Loss
After a few weeks into the weight management program, for a couple of days or weeks, the body temporarily stops to respond to the diet and exercises.
It is just a temporary stage where the body is trying to adjust itself to the physical changes. You are still losing fat, but at a slower rate.
A lot of weight fluctuations would take place at this stage.
The body gets habituated to the particular diet you are following. The changes in levels of different hormones and a large amount of water retained in your body also cause slower weight shedding at this stage.
As you have suddenly started to do more workouts, this will result in muscle growth that increases the weight by few pounds. If this is the case, there is nothing to worry as your focus is more on getting rid of the fat and putting on muscles that are actually healthy.
You should not go by the scale always, but if you are noticing a steady reduction in waist circumference and total fat percentage in the body, then you are on the right track.
But if your weight loss is stuck for more than two weeks with no reduction in fat and waist circumference, then it is time to change your diet and try out different sets of workouts.
Also, the weight loss studies suggest that the same diet plan and a similar set of workouts won’t work for a long period.
2. You Are Eating More Calories Than Required For Your Body
Most people don’t lose weight because they are eating too many calories.
You might be meticulously following fixed amount of calories intake daily, yet you could be overestimating the calorie needs of the body. There is also a natural tendency and urge in everyone to eat calorie-rich food in little extra amount despite consciously trying to restrict their intake.[3,4]
The best solution to this problem is to have only low-carb diets in your menu. Keep away all calorie rich foods usually made of processed grains. You have all the more reason to avoid calorie-rich foods if you also have Type-2 diabetes or a pre-diabetic condition.
Going by the results of various studies, ‘low-carb diet’ is the uppermost diet requirement for maximum weight loss results. The weight loss result with a low-carb diet is 2-3 times more in comparison to a low-fat diet.[5,6]
It is also important to keep a close track of your daily calories intake to achieve a steady reduction in shedding weight.
3. You Are Drinking A Lot Of Sugar Rich Beverages And Juices
One of the most fattening food items is the sugary beverages.
All soft drinks including soda and even fruit juices do not help you to lose weight. An excess amount of fruit juice is bad because of the fructose present in it easily absorbed by the body, unlike the whole fruits that have less fructose and more fiber.
Even the vitamin drinks laced with sugar should not be consumed if you are struggling to lose weight.
4. You Have Low Protein Diet
The various studies over the periods have shown that protein rich diets are most suitable for faster weight loss.
At least 35% of your daily diet should consist of protein, especially the protein from meat, fish, and egg.
Protein intake increases the metabolism by 100-120 calories per day. People who have protein rich diets feel full quickly, and appetite too is suppressed for longer time duration without the urge for snacking in between the meals.[12,13,14]
All weight loss enthusiasts must make sure to have high-protein breakfast as it is more filling and will help you to stay without food for many hours.
5. You Love Processed Foods Instead Of Whole Grain
All processed foods are unhealthy, and they are one of the major reasons for most cases of obesity.
Any food that consists of whole grain is healthy and helps in weight loss and controlling Type 2 diabetes. The whole grain food makes the person feel full and suppresses the appetite.
The processed foods are very high in calories and not filling. They make the person eat more calories, a lot more than required by the body.
If you are serious about effective weight management, you should certainly start having whole-grain and single ingredient foods in the diet, and avoid all kinds of processed foods.
6. You Have The Habit Of Binge Eating
Several of cases of obesity especially in the younger people do occur mainly because of binge eating.
It is quite common that the people who are on dieting could experience a strong inner urge to binge eating than people on a normal diet.
Binge eating involves eating of a large quantity of food rapidly beyond what is needed by the body.
The binge eating of junk foods and sweetened foods are the worst enemy of weight loss. Binge eating of relatively healthy foods like nuts, seeds, dark-chocolates, cheese, dry fruits, etc. too can become bad for health.
Eating many small meals is not going to have any good effect on your weight loss results as it does not produce increased metabolism.
Avoid binge eating by all means. Even a single binge of a particular food can add a lot of extra calories and could totally upset the positive effects of your low-calorie diet plan for the entire week.
7. You Are Addicted To Junk Food
You can never stop gaining weight if you are addicted to junk foods.
According to one of the study result published in 2014, nearly 20% of obese people are junk food addicts.
It is hard to get out of the junk food addiction habit, just like a person addicted to substance abuse.
If you are addicted to junk food, you might require professional weight loss counseling from an expert in the field to overcome this stumbling block in your weight loss efforts.
8. Unmindful Eating
If you observe, you will see that most obese people are habituated to viewing TV or very distracted with other things while eating.
One of the most effective weight loss programs is ‘mindful eating’.
Mindful eating involves properly chewing and savoring the food thoroughly, eating slowly and eating without distraction.
When you gradually eat your food with no other distraction, the brain quickly makes you feel satiated and prevents you from overeating.
9. Not Drinking Enough Water
Drinking water has great benefits for shedding weight.
There are study results that show how people were able to lose 40% more weight by drinking half a liter of water 30 minutes before the meal over a period of 12 weeks.
Drinking water not only suppresses the appetite but also improves the metabolism and digestive process. Drinking sufficient amount of water daily can improve the calories burning rate up to 30%.[27,28]
10. Lack Of Sleep
It is found that people who sleep less are prone to become obese soon. Because of deficit sleep, the children are at 89% higher risk of become obese while it is 55% for the adult.
11. Inappropriate Exercises Are Hindering Your Weight Loss
If you have hit upon weight loss plateau, it could be because of the workouts you do are not good enough for burning the stubborn fat mass of your body.
High-intensity resistance training like weight lifting is excellent for weight loss.
Certainly it is not a good idea to lose all of the body weight. You cannot afford to lose the muscle mass as it will make you weak and make you look ugly as well.
Some of the recent studies and findings say that too much of cardio workouts like running, jogging and swimming are not healthy. They are suitable for burning the belly fat but do not give you the required muscle build up and also make your joints weak in the long period.[32,33]
12. Drinking Too Much Alcohol Will Make You Gain Weight
If you are habituated to regular intake of alcoholic drinks, it is hard to keep up with the steady progress in weight loss despite controlled diet and exercises.
The simple reason for it is the high calories present in alcoholic drinks like beer, whiskey, wine and other sugary alcoholic beverages.
A limited amount of spirits like vodka mixed with a non-caloric beverage is comparatively safer for weight loss. Moderate amount of alcohol (60 to 90 ml) is still acceptable, but anything in excess will only promote weight gain.
13. The Medical Conditions Of Your Health Prevents Weight Loss
A number people become obese due to certain medications or because of certain diseases.
Just, for example, polycystic ovarian syndrome (PCOS), Type 2 diabetes, hypothyroidism and sleep apnea like health disorders are sure to increase body weight.
In such cases, you need to take the help of a physician to overcome the medical conditions that prevent you from losing weight.
14. Your Weight Loss Goals Are Unrealistic
It is easier to gain weight than to lose weight.
Once you have crossed the initial stages of your weight loss regimen, it is tougher to lose more weight at a steady rate of more than 1 or 2 pounds per week.
You could be having a really unrealistic weight loss goal that does not tally with the diet and workouts that you follow.
Often we falsely visualize our weight loss ambitions according to the fake weight loss results’ testimonials we usually come across in magazines and online platforms.
You should not be trying to lose all the weight on you to a point where you have really become physically weak and feeble.
Your weight loss goal should be aimed at building a healthy body than achieving a “size zero” figure.
Just trying to achieve what is unhealthy and not in agreement with your physical structure and height is truly unrealistic.