You seem to be doing everything right. You exercise, you diet but you are not losing any weight. This can be frustrating. Here are 10 reasons why you are not losing weight. Once you are aware of them, it will be easy to get you to your ideal weight!
It’s a simple cycle: you eat healthy; you workout and then you reward yourself with a treat.
The truth is, you never know how many calories you have worked off with your exercise routine. You might even be undoing it all and putting on more weight.
It’s important that you reward yourself in other ways, or in a controlled manner.
YOU DON’T SLEEP ENOUGH
Adding an exercise routine to your busy day is hard. It is common to make that time by sleeping less. Add to that, the extra time to prepare healthy meals and you might be looking at a significant lack of sleep.
Your body needs time to recuperate from the workout. It needs rest. When you are sleep deprived, your body’s performance is affected. It slows down your metabolism. Your body looks for ways to compensate for the lack of rest, so it craves more food. It needs to fuel itself.
Make sure you get a good night’s sleep.
YOU’RE DRINKING TOO MANY SUGARY DRINKS
We all like to feel like an athlete when working out. You go out for a run, exercise and drink a fruit juice, smoothie, soft drink or even a Gatorade. You think you are replenishing all the minerals you lost through sweat. That is not what you are doing.
You are ingesting a lot of sugar and other substances that your body doesn’t need. Athletes need extra minerals because they work out so hard. You are trying to lose weight, to keep fit. All you need is some water with a few drops of lemon (natural!).
YOU’RE EATING LARGE PORTIONS
You are taking the time to prepare healthy, colorful and fresh meals. But you are still not losing weight.
Here’s the trick: control your portion sizes. There is no point in putting so much effort in preparing tasty dishes, don’t waste it all. Moderate your portions so you control the amount of calories.
YOU’RE EATING TOO LITTLE
Yes, it seems like a contradiction. Our bodies are very complicated. Here is how it works.
If you eat too little, your body thinks there is no food around. In order to protect itself, it starts to accumulate all the fat it can. The little fat and all the calories it can get, it will store them.
Make sure you eat enough.
YOU’RE NOT CONSISTENT
Your body has many defense mechanisms. It always looks for ways to protect itself.
Everything you eat, or don’t. The exercise you do. All of it sends messages to your body. That is why you need to be consistent. If you eat too little and then too much, you are saying to your body: “Times are tough, there isn’t much food around. Let’s accumulate fat. Here is a lot of food: our opportunity to gather calories in these hard times.”
YOU DON’T VARY YOUR WORKOUTS
Doing the same workout day in, day out is not also boring, but you also lose less weight.
As you get better and better in the areas you exercise, you get better at them. It gets to a point where you either need to do A LOT of reps, or you need to change the workout.
Target different areas. Vary the sets of exercises so you don’t do the same routine throughout the week. Keep your body guessing.
YOU DON’T NEED TO LOSE WEIGHT
We seem to be obsessed with losing weight nowadays. Yes, there is a problem with obesity in this country. But, what is your ideal weight?
It is important for you to have a goal in mind. Check with your doctor to see what your goal should be and help you keep track of your progress.
YOUR WEIGHT ISN’T A TRUE REFLECTION OF BODY FAT
Remember that a number might not be what you are looking for. Muscle weighs more than fat. If you are looking to tone your body and shed a few pounds, you might end up gaining a few and still look better than ever.
Track your measurements and your water retention levels. Make sure you check these no more than once every two weeks. Constantly measuring yourself will only make progress seem slower.
YOU HAVE A MEDICAL CONDITION
There are many reasons why you put on weight and cannot get it off.
If you have followed a diet and exercised for a while – be honest with yourself! – and have not lost weight, it might be worth checking with a doctor. There are many conditions, hormonal imbalances for example, that could be causing your weight problem.