Weight loss can be tricky and discouraging if you’re not seeing the desired results, but there may be a reason you’re not losing weight, even if you think you’re doing everything right. Here are seven common reasons you’re not losing weight!
You’re Losing Weight but Don’t Realize It
You may not see the scale budge when you’re on a weight loss journey, especially when you lift weights. It’s incredibly common not to see the scale move for a few days or weeks, but you still need to lose fat. You can gain muscle and lose fat simultaneously, particularly if you’ve recently started exercising, eating a high-protein diet, or lifting heavy weights.
You’re Eating More Than You Realize
Many people have trouble losing weight because they eat too many calories, which can happen for several reasons.
You’re Not Properly Tracking Calories
People who track their calories in food diaries lose more weight than people who don’t. That said, food tracking has a potential downside for people with eating disorders, where counting calories can bring up more issues and harmful side effects.
You May Be Binge Eating
Binge eating involves rapidly eating large amounts of food, often much more than your body needs. Many people binge on occasion, but if you’re binge eating frequently over a long period, consider seeing a healthcare professional to be evaluated for a binge eating disorder.
You’re Eating Too Fast
It’s common to eat quick meals when rushing through our busy schedules. However, mindful eating may be one of the world’s most powerful weight loss tools. It involves slowing down, eating without distractions, and enjoying each bite while listening to your body’s natural signals to tell your brain that you’ve had enough food.
You Need to eat more of the right things.
Another reason you’re not losing weight could be not eating enough protein or whole foods. Protein is an essential nutrient for weight loss. Protein aids in weight loss because it helps you feel fuller for longer and helps preserve your resting energy expenditure (REE). Also, eating whole foods can improve your well-being and help regulate your appetite. Remember that many processed foods labeled “health foods” aren’t nutritious, so read ingredient labels.
You’re Not Moving Enough
Getting regular exercise can help you lose weight. Aerobic exercises like walking, cycling, and swimming, plus resistance training such as weight lifting, are effective in helping with weight loss. Even if you get your workout in for the day but sit at a desk for eight hours, your body isn’t moving as much as it should.
Try these alternative cardio workouts to change up your routine: Running Sucks! Try These Alternative Cardio Workouts.
You’re Not Sleeping Well
A good night’s sleep is one of the most critical factors for your physical and mental well-being. Poor sleep is one of the most significant risk factors for obesity, and studies show that not sleeping enough OR sleeping too much can affect your weight. Experts recommend the average adult get at least seven hours of sleep.
Check out these tips to help you sleep more: Sleep’s Impact on Weight Loss.
You May Have an Undiagnosed Medical Condition
Some medical conditions can drive weight gain and make it much harder to lose weight. These include hypothyroidism and PCOs, but many other conditions can affect your weight. Certain medications can make weight loss harder or cause weight gain. If either applies to you, speak with your primary care provider.
Two FREE Personal Training Sessions at WCS!
It’s a new year, a great time to try new things! If you’re struggling with weight loss, consider working with one of our qualified personal trainers to help you reach your goals, hold you accountable in and out of the gym, and help you feel your best self! When you sign up for a membership at West Coast Strength, you receive two FREE training sessions, so call us today!