When you lose weight, your body fights back.
You may be able to lose quite a lot of weight at first, without much effort. However,
weight loss may slow down or stop altogether after a while.
This article lists 20 common reasons why you’re not losing weight.
It also contains actionable tips on how to break through the plateau and get things
- Maybe You Are Losing Without Realizing It
A weight loss plateau may be explained by muscle gain, undigested food and
fluctuations in body water. If the scale doesn’t budge, you might still be losing fat.
- You’re Not Keeping Track of What You’re Eating
Keeping a food diary can be helpful when you are trying to lose weight.
- You’re Not Eating Enough Protein
Low protein intake may bring your weight loss efforts to a standstill. Make sure to eat
plenty of protein-rich foods.
- You’re Eating Too Many Calories
If your weight loss seems to have come to a standstill, it’s possible you may be
eating too much. People frequently overestimate their calorie intake.
- You’re Not Eating Whole Foods
Make sure to base your diet on whole foods. Eating too much processed food could
ruin your weight loss success.
- You’re Not Lifting Weights
Strength training is an effective way to lose fat. It prevents the loss of muscle mass
often associated with weight loss and helps maintain long-term fat loss.
- You’re Binge Eating (Even on Healthy Food)
If you frequently binge on food, it may explain why your scale doesn’t seem to budge.
- You’re Not Doing Cardio
Make sure to do cardio regularly. It helps you burn fat, especially around your
midsection. Lack of exercise could be one reason for a weight loss plateau.
- You’re Still Drinking Sugar
Avoiding all sugary beverages is an excellent weight loss strategy. They often make
up a significant portion of people’s calorie intake.
- You’re Not Sleeping Well
Lack of quality sleep is a strong risk factor for obesity. It could also hinder your
weight loss progress.
- You’re Not Cutting Back on Carbohydrates
If you are unable to lose weight, consider trying a low-carb diet. Many studies show
that a low-carb diet can be an effective weight loss strategy.
- You’re Eating Too Often
Eating too often may result in excessive calorie intake, curbing your weight loss
- You’re Not Drinking Water
To reduce your calorie intake, drink a glass of water before meals. Drinking water
may also increase the number of calories you burn.
- You’re Drinking Too Much Alcohol
Alcoholic beverages are generally high in calories. If you choose to drink alcohol,
spirits mixed with zero-calorie beverages are probably the best options when you are
- You’re Not Eating Mindfully
Always eat mindfully when trying to lose weight. Mindless eating is one of the main
reasons people struggle to lose weight.
- You Have a Medical Condition That Is Making Things Harder
Medical conditions like hypothyroidism, sleep apnea and PCOS may be hindering
your weight loss efforts.
- You’re Addicted to Junk Food
If you have strong food cravings or food addiction, weight loss can be very difficult.
Consider seeking professional help.
- You’ve Been Starving Yourself For Too Long
If you have reached a weight loss plateau, you may simply have been dieting for too
long. Maybe it’s time to take a break.
- Your Expectations Are Unrealistic
People’s expectations are sometimes unrealistic when it comes to weight loss. Keep
in mind that losing weight takes time and not everyone can look like a fitness model.
- You’re Too Focused on Dieting
Dieting is not a long-term solution. If you wish to lose weight and keep it off in the long term, focus on adopting healthier lifestyle habits.
The Bottom Line
Weight loss is not always easy and numerous factors can bring it to a standstill.
At the most basic level, weight loss failure occurs when calorie intake is equal to or higher than calorie expenditure.
Try strategies ranging from mindful eating to keeping a food diary, from eating more protein to doing strength exercises.
In the end, changing your weight and your lifestyle require dedication, self-discipline, perseverance and resilience.
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The 12 weeks weight loss programme is a great way to start losing weight and see some amazing result and changes in your lifestyle. You will get all the advices and support you need. It includes:
- An Initial consultation: we discuss you current food habits, your goal and the programme. It’s a personalised
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- Weekly follow up for one month
- Follow every two week for the 2nd and 3rd month
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