Why Am I Not Losing Weight?
It’s a common question asked by dieters everywhere.
It’s also a real motivation knocker when you step on the scales after another successful week to see the same number or worse, a higher one.
So what exactly is the reason? Surely it’s nothing you’re doing, right?
Well, be prepared for some eyeopeners, hopefully some of these will give you the answers you’ve been looking for and help you to achieve your weight loss goals.
Let me know what you think in the comments section.
You’re not tracking what you’re eating
This is probably the single most important element to your weight loss goals.
It can be so easy to lose track of what you’re eating through the day, you’re memory might trick you into thinking you’ve eaten far less than the reality.
Even adding milk to tea and coffee is calories you want to count if you’re serious about your weight loss efforts.
Using a free app like My Fitness Pal is great place to set your goals, monitor your calories and fitness efforts.
When I started using it, I was so surprised by the extra calories I was intaking that my brain didn’t even process! I ended up cutting around 500 unnecessary calories per day.
Weight loss Tip 1: Download a free calorie counter app like My Fitness pal and see how you get on. Make sure you pick it up everytime you put something in your mouth. It has thousands of foods on there, i’ve never has an issue finding anything, if you do you can add custom meals to.
You’re not eating enough protein
Protein needs to be your diets new best friend.
Increasing your protein amount to 30% of your daily diet can boost your metabolism by 100 calories a day.
Protein takes longer to digest, filling you up more than other foods which means reduced cravings and snacking!
Weight loss Tip 2: Make sure every meal has a good amount of protein. Try including eggs for breakfast, protein rich fish like tuna for lunch and lean meat like chicken for dinner.
You’re not eating whole foods
The quality of the food you eat is just as important as the quantity.
Ditch the processed junk and opt for whole foods, they aren’t only more filling but help regulate your blood sugar levels too.
Note that the majority of food labelled healthy and low fat are actually processed themselves, they usually contain loads of sugar. Stick to eating wholesome single ingredient foods instead.
Weight loss Tip 3: Meal planning and prepping is key here, buy fresh produce and read this clean eating for beginners guide to help you on your way.
You’re not lifting weights
Including resistance training (weights) in to your exercise routine is important. It helps you retain muscle mass which is usually lost as well as body fat.
Another benefit to lifting weights is that it helps prevent your metabolism from slowing down (common among dieters), it also sculpts your body so when you lose the fat you’ll look seriously lean!
Weight loss Tip 4: If you go to the gym don’t be shy, go and ask one of the instructors to give you some tips (they wont charge you)! If you do fitness at home then invest in some dumbbells and watch some youtube videos, everything is on the internet nowadays.
You’re a badass binger
Yep we’ve all been there, restricting yourself too much can lead to serious craving rebellion. Stuffing our faces with large amounts of food (usually until we feel sick).
Think of it this way, depending on the amount you binge on (a weekend of takeaways etc) you can completely reverse any dieting efforts you made the week.
Remember how hard you have to work to burn off 400 calories alone.
Even binging on healthy snacks like nuts, dairy and fruit can have a reverse effect, they may be healthy in moderation but they’re still high in calories.
Weight loss Tip 5: Throw it out, or lock them away in a cupboard and give the key to someone strong who wont hand it back easily! Opt for healthy options like these protein balls which will fill you up and satisfy a sweet tooth.
You’re a cardio coward
Cardio (running, jogging, swimming etc) is one of the most effective ways to improve your health and burn that fat away. It’s especially good at targeting visceral fat, the nasty type that builds up around organs causing disease.
Weight loss Tip 6: Get yourself outside and go for a walk, building up your fitness levels in small steps can help you learn to love exercise rather than loath it. Find what you love doing!
You have sugar blindness
You’re drinking the enemy! Sugar is the most fattening thing in our food supply. Our brains don’t register it by giving us the satisfaction of feeling full.
Watch out for sneaky calories, full fat drinks like Coke and Fanta aren’t the only culprits, drinks labelled as ‘healthy’ can also pack in the sugar.
Weight loss Tip 7: Reach for natural flavoured water instead and try avoid fruit juices, they are full of sugar and it’s much more filling to eat a piece of whole fruit.
You’re a restless sleeper
Getting a good nights kip is vital for your physical and mental health, especially your weight loss efforts.
A link between poor sleep and obesity has been found which supports this evidence even more.
Weight loss Tip 8: Beauty sleep is real! Making sure you get between 7-8 hours of sleep a night (I need more like 8 1/2!). Try and go to bed a little earlier tonight.
You’re eating too many carbs
When trying to lose weight it’s important to eat a balanced diet but loading up on empty calorie carbs isn’t going to do you any favours.
Studies have show that short-term lower carb diets can help shift up to 2-3 time as much weight loss compared to a low fat diet.
Weight loss Tip 9: Drop the potato chip! Try spiralized veggies to substitute pasta and bake beetroot and carrot to make your own veggie crisps!
You’re not drinking enough H20
When a craving strikes it’s so easy to be misunderstood. Most of the time you’re probably just dehydrated and need a big glass of water.
One study conducted showed that people who drank half a litre 30 mins before a meal experienced 44% more weight loss.
Another perk of drinking water is that it’s been show to rev up the amount of calories burned by 30% over a period of 1.5 hours.
Weight loss Tip 10: Keep a bottle of water in your bag wherever you go. If you work in an office environment like me, take 2 litres of water with you to work and aim to drink it before the day’s done.
You’re Drinking Too Much Booze
This little devil is the reason why I usually fall off the weight loss bandwagon. Any willpower flies out the window and before I know it I have my hand in a bag of kettle chips. oh the shame.
My advice would be to leave the liquor completely while you aim to reach your goal weight but that’s easier said than done.
If you are going to have a little tipple then opt for low calorie spirits like vodka and gin paired with a slimline tonic. Wine is full of sugar and beer, well beer belly says it all!
Weight loss Tip 11: When you feel the need to pour yourself a bevvie try turning to exercise or make a hot camomile tea, its relaxing properties can help dull the need for alcohol.
If you must have a tipple then here’s a delicious and nutritious matcha cocktail recipe to get stuck into.
You’re not mindful munching
Becoming more mindful of the food you eat is important.
Slow down and savour every mouthful and most of all eat without distractions (yes that means no TV!), this helps you listen out for the natural signals that tell your brain when it’s full up.
Mindful eating has been shown to encourage weight loss, so why not take a step back and give it a try?
Weight loss Tip 12: When its meal time sit somewhere away from distractions (yes the TV is one of them! ), make time to enjoy your food and savour every mouthful.
Some medical conditions can drive weight gain and make your goals harder to achieve.
It’s important to note that some medications can also make weight loss harder.
Weight loss Tip 13: Visit your doctor to discuss your options.
You’re addicted to the naughty stuff
Junk food is an addiction. People who have this addiction relate to food the similar way drug addicts look for their next fix.
If this is an issue you feel affects you then restricting your diet can seem hopeless. Visit your doctor and see the options available to help you conquer it.
Weight loss Tip 14: Doing a short detox can really help with banishing addictions and re-setting our tastebuds.
When i’m feeling bloated and overwhelmed by a weekend of overindulgence I turn to this 3 day detox and feel refreshed and ready to take on the world again.
You’re starving yourself
Dieting for too long can slow down your metabolism, making it highly likely you’ll eventually hit a weight loss plateau.
It can be effective to take a break and up your calories intake slightly, still following a healthy diet of course to snap your body out of its rut.
Weight loss Tip 15: Add a few extra hundred (healthy) calories to your diet to take your body out of the slow zone.
You have unrealistic expectations
It can be easy to get sucked into the fad diet plans that promise you’ll ‘lose 1 stone in a week’ (maybe if that involves sawing off a limb), realistically weight loss is a much slower process (I know, it sucks).
You’ll probably agree that it’s much easier to lose weight in the beginning but after a few weeks the rate slows down to 1-2 pounds a week (if that!).
Having unrealistic expectations can set you up for failure, thinking you’re going to look like a supermodel in 2 weeks is most likely not going to happen.
Take it slow and don’t beat yourself up if you don’t quite reach a goal, keep going!
Weight loss Tip 16: Be aware that photos in magazines are highly photoshopped so please don’t be too hard on yourself. Keep leading a healthy lifestyle and you’ll reach your goal.
You’re on a ‘diet’
If you’ve got a significant amount of weight to lose then a diet isn’t going to cut it, you need to change your lifestyle.
It’s been found that people who ‘diet’ actually gain more weight over time too.
So rather than looking at it as a diet, make your goal about feeling happier, and becoming a healthier, fitter you!
Weight loss Tip 17: Nourish your body with the food it deserves rather than filling it with junk that makes you feel bad on the inside and out. This way weight loss will happen naturally and be far less mentally painful.
I personally find it really hard to resist munching when i’ve had a drink so I tend to stock up on healthier snacks like popcorn when I know i’m going to have a few that night (not that that stops me from ordering pizza all the time…i’m only human). What’s your weak spot?
Do you have any questions or helpful tips on how you lost weight? Please share them with us in the comment section below and share the love!