Weight loss doesn’t happen suddenly. It’s a process that requires discipline and commitment. However, there are instances when you aren’t losing enough weight despite your efforts. If this happens, some factors may be preventing you from achieving your weight loss goals. In this article, I will share with you some of the reasons you are not losing weight despite your efforts.
It’s natural for your body to fight back when you lose weight. However, if you understand how your body reacts to weight loss, you will establish a realistic expectation for yourself.
#1. Losing Sleep
Not having enough sleep is one of the reasons you are not losing weight. People who sleep less tend to gain more weight.
A 2006 study revealed that women who slept for five hours at night are likely to gain more weight than those who slept 7 hours at night. Again, researchers suggested that people who sleep less always feel hungry, even though they aren’t. And they may be tempted to eat more than necessary.
Similarly, sleep deprivation makes the secretion of cortisol less effective. Cortisol is one of the hormones that regulate your appetite. And if your body doesn’t secrete enough cortisol to regulate your appetite, you may end up eating more food than necessary. This will make you gain more weight, even if you visit the gym every day.
Furthermore, if you don’t have enough sleep, you tend to be always exhausted. And this will make you skip your exercises and burn fewer calories.
In a nutshell, not having enough sleep can make you feel frustrated, confused, and irritable. Sometimes, it triggers depression; when this happens, it will affect your activity level and food choices.
#2. You May Be Losing Weight Without Realizing It
Sometimes, you may be losing weight without realizing it. Like I mentioned earlier, you don’t see the result of your weight loss effort immediately. It’s a process, and it may take a while before you start noticing changes.
In your first few weeks of weight loss activities, you may only lose a few pounds, and how many pounds you lose depends on your food and hormones (especially for women).
If you started exercising recently, you may be gaining muscle mass and losing weight at the same time. That’s why you may not know whether you are losing weight or not.
So, during your first few weeks of workout, don’t use a scale to gauge your progress. The result may discourage you from continuing. Try to be measuring the circumference of your waist and body fat percentage every month.
#3. You Eat Too Much
One of the reasons you are not losing weight could be because you overeat. How well you can achieve your weight loss goal depends on the number of calories you are consuming versus the number of calories you are burning.
There are several variables in the weight loss equation. Outside of exercising, you must eat healthy foods. You may not know how much you are eating until you track it. Even if you only eat little snacks or meals throughout the day, those calories can really add up!
Generally, people who are conscious of their diets always maintain healthy weights. So, give attention to what you are eating and avoid taking in too many calories. If possible, keep a food diary to track your calorie intake, or use a phone app.
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#4. You Aren’t Eating Enough Protein
If you are passionate about losing weight, you should eat enough protein. It’s an essential nutrient for weight loss. According to experts, consuming proteins boosts metabolism and makes you eat fewer calories per day. Protein also reduces cravings and the desire for snacking.
So, whenever you are eating breakfast, try to eat more protein-rich foods. Protein makes you less hungry. Again, when you consume a high intake of protein, you are less prone to metabolic slowdown. It also helps to prevent weight regain.
If you aren’t taking in enough protein rich-food, you may not achieve your weight loss goal. So, eat more protein-rich foods.
#5. You Drink Too Much Alcohol
Drinking too much alcohol may be one of the reasons you are not losing weight. So, avoid drinking beer, wine, and sugary alcoholic beverages. However, you can drink spirits like vodka, or other no-calorie beverages.
Generally, alcohol contains about 7 calories per gram. And this is too much for someone trying to lose weight. But this doesn’t mean that you shouldn’t drink at all. Drink moderately. Otherwise, you won’t be able to achieve your weight loss goal.
#6. Medical Condition
Your health condition could be one of the reasons you are not losing weight. Ordinarily, weight loss is a complex process. It involves a variety of controllable and uncontrollable factors. The weight loss factors we can control are diet and exercise. You can also manage stress and improve sleep.
Similarly, the uncontrollable factors that influence weight loss are genes, body type, age-related changes, etc. If you have been trying to lose weight for a while and aren’t getting the desired result, you should see a doctor to ensure that a medical condition isn’t responsible.
#7. You Have Unrealistic Expectations
Weight loss takes a while. It’s a slow process that requires you to be consistent, committed, and more importantly, patient. Unfortunately, most people tend to lose patience before they achieve their weight loss goals.
Of course, you may lose weight very fast at the beginning. But without determination, you may not be able to sustain it.
You should have realistic expectations about your weight loss. Don’t be deceived by the beautiful pictures you see in magazines. Some of them are enhanced.
Weight loss isn’t as easy as it sounds. Several factors will always frustrate your efforts. If you use the right strategies like eating more protein, being mindful of what you eat, keeping a food diary, and engaging in exercises, you will always achieve your weight loss goals.