You have been working out religiously, following a strict regimen of healthy eating and healthy living, to become the fittest you’ve ever been. However, you’re just not seeing the weight come off the way you thought it would. You have been feeling lighter, no bloating, no indigestion, feeling good about yourself for giving up bad eating habits and getting back in shape. But when you step on to the scale, the numbers seem to be have stuck! They just won’t budge!
If you’re facing similar problems, chances are, one or more of these reasons for not losing weight could be the reason. What you can do is rectify them so that they won’t stand in your way to achieving your weight loss goals.
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Reasons for not losing weight
1. You’re not drinking enough water.
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Water not only keeps you hydrated, but it also can aid in weight loss. Studies have shown that if you fill yourself up with water before a meal, it helps in keeping your portion sizes under control. Also, consuming foods that have high water content in them, like fruits and vegetables, will fill you up faster, thereby causing you to eat less. It’s also been found that drinking cool water can speed up your metabolism while discouraging cravings for sugary drinks like juice and soda. That’s all the reasons you need to keep yourself hydrated, eh?
2. You think a stroll will suffice.
If you think going for a stroll with your pooch or your partner for fifteen minutes a day should cut it, you couldn’t be more wrong. High calorie and fat burning activities include running, aerobic exercises, interval training, and hiking. You should get your heart pumping for at least 30 minutes a day, to see any kind of visible results. It’s not just about working out, but working out right.
3. You’re overeating healthy food.
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You’re including everything that’s good for you – avocados, whole wheat pasta, olive oil, dark chocolate, nuts, no sugar. You’re even buying organic foodstuffs. But what you need to understand is that these “healthy” foods too have calories in them. So you should watch how much of the “healthy” stuff you’re consuming. Keep a check on how much of the good stuff you should be eating, which will help you plan your meal portion sizes accordingly.
4. You only do cardio.
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Yes, cardio is good for you, it gets you heart pumping, and makes you feel like you’ve done your share of workout for the day. However, if you stick to just cardio, you’re missing out on an important piece of your workout routine – weight training. Weight training helps prevent injury by strengthening your joints, builds muscle mass, while also increasing your metabolic rate. Since you’re revving up your metabolic rate, you’ll keep on burning those calories even after you’re done with your workout. Win-win, no?
5. You work out on an empty stomach.
This is one of the worst workout mistakes you could ever commit! If you’re in the habit of working out without eating first, you might want to rethink your strategy for weight loss. Studies have shown that when you work out on an empty stomach, you’re burning calories stored in muscles, as opposed to what is stored in fat. Also, muscle burns more calories than fat. So the more muscle you have, the better it is for your weight loss. If you eat properly before your workout, you’ll avoid losing muscle, as well as have more energy to push yourself through your workout.
6. Your partner is hindering your progress.
Have you heard of relationship weight? No? This is the weight you gain when you’re no longer physically active, because you’ve already netted a mate. And if that mate doesn’t have active physically, then you gain relationship weight. So if your partner is on the same page as you when it comes to leading a fitter, healthier lifestyle, it would be very helpful in achieving your weight loss goals.
However, if your partner is constantly ordering takeout, suggests going out for dinner and/or decadent desserts, or encourages you to sleep in instead of working out, then it’s an uphill climb for you. The best thing you can do is communicate your expectations and what you intend to achieve in terms of your weight loss goals. Get him on board, and your job is half done. You both can then motivate each other, and keep yourselves on the path to a healthier, fitter lifestyle.
7. You exclude entire food groups from your diet.
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In your quest to healthy eating habits, you’ve left out entire food groups from your diet, like carbohydrates, or fats. This can lead to only one thing – nutritional deficiency. Not just that, but if you cut out a food group completely, it will only trigger major cravings for the same. Rather than doing that, opt for healthier options available. For example, opt for whole grains, while remembering to keep your portion sizes in check. If you can curb your second, third, and/or fourth helpings of any food, you’ll cut down on your overall caloric intake drastically.
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8. You’re not getting enough sleep.
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Sleep is an essential function that is an absolute must for a healthy and fit lifestyle. While you need time to work out, you can’t do that by cutting down on your sleep. You need to get enough sleep if you’re trying to lose weight. When you’re working out, you need all the energy you have to keep at it, and skimping out on sleep will affect your body’s ability to function to its full capacity. Not to mention wreaking havoc with your appetite. Lack of sleep is known to increase appetite-stimulating hormones. Now that’s counterproductive to what you’re trying to achieve, isn’t it?
9. You’re not eating enough veggies.
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Did you know that fruits and veggies in your diet can make you feel fuller for longer? While everyone should consume at least five to seven servings of fruits and vegetables in a day, if you’re looking to lose weight, you should NEVER skip them. If you have a diet rich in plant-based foods, it will offer you a greater variety of nutrients with fewer calories, thereby letting you lose weight and also successfully keep it off in the long run. And all that fiber accompanying the fruits and veggies will help keep you feeling fuller for a long time too.
10. You eat while standing up.
Eating at the counter or at the fridge may seem like you’re saving time and energy, but instead, you’re making way for mindless eating. It’s best to designate a time for snacking and meals, set well enough apart from your other activities, including your workout.
11. You’re on a diet… well… not really.
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If you’re following any popular diet plans or your own diet and exercise routine, you need to be committed to seeing it through. You can’t do it halfheartedly and expect stunning results. Remember, there’s no magic pill that can help you shed those pounds off your body.
12. You’re skipping breakfast.
Are you skipping breakfast thinking that you’re saving calories? This is one of the rookie workout mistakes people make while trying to lose weight. This is counterproductive to weight loss because when you skip your breakfast, your body will actually hold on to fat, because it’s being starved. Remember, you will lose more weight by eating breakfast regularly. It’s called “breakfast” for a reason; you’re breaking your fast from the previous day with the first meal of the day. So, always eat your breakfast to jump-start your metabolism. Also remember to include a serving of protein, to sustain you through the day with energy, and fiber, to feel fuller for longer.
13. You don’t check your portions.
Portion control plays a huge role in achieving your weight loss goals. Keep portion sizes under control, know when to drop the fork and go on about you day.
14. You drink soda.
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Did you know that your cola, without caffeine, contains 11 g of sugar in it? That’s sugar that you don’t really need. Plus, a cola doesn’t really give you any nutritional benefits, and continuing to drink it may be sabotaging your weight loss goals.
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15. You don’t eat enough.
While portion control is recommended, starving yourself isn’t. Don’t ‘save’ calories for later by starving yourself. All it will do is mess up your metabolism. By the time you eat your next meal, you’re famished, likely causing you to eat more than you would if you weren’t starving yourself. This isn’t helping you in your weight loss goals, and it will only lead to excessive snacking between meals, which is not really conducive for your weight loss program.
There you go – the top reasons for not losing weight. If you avoid these mistakes and commit to achieving your weight loss goals, you’ll see results in no time at all. Good luck getting in shape!
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