Are you eating well and exercising, but that scale won’t budge? Or maybe it is moving in the opposite direction to where you want it to be.
Sometimes losing weight can seem impossible. At first, you may be able to lose quite a lot of weight, with little effort, but then suddenly the weight loss process slows down or stops altogether after a while.
The best way to get that cranks working, is to look at what you’re doing and see if there are any changes that can be made.
There are a number of reasons you may not be losing weight, but there are important areas to look at first.
Skipping the first meal of the day may not be in your favor. You’re likely to get hungrier later, which leads to over eating when it comes to lunch time.
When waking up, try and have your first meal within the first hour.
A breakfast packed with high-fiber, protein-packed breakfast can help you feel full, longer. Try these breakfast ideas – quick-breakfast-ideas-for-winners
Eating Too Many Calories
One of the most common issues to losing weight are simply eating too many calories.
Eating large amounts of food, often much more than your body needs, all adds up, sometimes to a point where you’re eating more calories than you’re burning.
How many calories you need per day, depends on whether you want to maintain, lose or gain weight, as well as various factors such as your gender, age, height, activity levels and metabolic health etc.
Tracking your calories and awareness is also important if you’re trying to reach a weight loss goal. Keeping a food diary helps you understand what and why you eat the way you do. Treat a food diary as your road map to weight loss success.
You’re not adding protein to your plate
Protein, being the most important nutrient, helps us to balance out blood sugars and therefore helps to control our weight.
Eating protein can boost metabolism by 80–100 calories per day. Not only do you burn more calories but adding protein to your breakfast can also reduce cravings and desire for unnecessary snacking throughout the day.
Too much stress?
Stress can have a negative impact on your weight in a number of ways. Long term stress can lead to high cortisol levels, which is linked to blood sugar imbalance and weight gain.
When you’re stressed out, you also tend to be snacking on high-calorie foods. Mindless eating often lead packing on a few pounds at the end of the day.
Aside from reducing stress and frustration, shifting your focus to make optimal health your primary goal might even lead to natural weight loss over time.
Losing weight is generally a slow process which takes time and effort. Many people end up losing their patience before reaching their end goal.
Set mini-goals that you can reach within a month or two. Track your progress, and reward yourself along the way for improving your eating and exercise habits. This will help keep your attitude positive and remind you of what you striving for.
In the end, everyone is different and your body is going to reach a point where it feels comfortable. Trying to go beyond that may even be impossible for you. Realize that it may take some time to learn to appreciate your body after years of trying to change it.
You’re not moving enough
Understandably, some have office jobs and are tied to your desk, but surely it is possible to go for a 20 minute stroll or opt for the stairs instead if the elevator.
If you can’t get to a gym, consider doing bodyweight exercises at home, like push-ups, squats, sit-ups, etc. If you’re not exercising at all or you’re not even close, that may be one reason you’re not seeing results.
On the other hand, you could be working out religiously and still no improvements? Try changing things up, enjoying a variety of workout techniques: weight training, Pilates, yoga and interval training. Quick and hard bursts are good.
One of the most important things you can do when losing weight is to do some form of resistance training, such as lifting weights. Weight training is very helpful to raise your metabolism.
Eating too little
If you skip meals or follow a very low-calorie diet, it can backfire by making you burn calories more slowly.
Eating too little can slow down your metabolic rate and you are likely to feel more hungry and end up overeating through out the day. In fact, under-eating on a regular basis can lead to a number of mental, physical and emotional health issues.
It also may not be a good idea to “diet” for too long. If you’ve been losing weight for many months and you’ve hit a plateau, then perhaps your body just needs a break.
Losing weight can feel difficult but it does not have to be impossible. Your hard work can pay off. It’s a matter of figuring out the underlying challenges.
A few simple strategies ranging from mindful eating to keeping a food diary, eating more protein to doing strength exercises, can help you lose weight and feel satisfied.
In overall, lifestyle changes starts with taking an honest look at your eating patterns and daily routine.