posted in Weightloss Management // 7.21.15
30 Reasons You’re Not Losing Weight
You’ve been eating right and exercising for several months, only you don’t seem to be losing weight. So what gives? Following are 30 specific reasons you can’t seem to shed those stubborn pounds.
1. You’re Not Eating As Healthy As You Think
Diet soda, modified foods and soy products might sound healthy in theory, but they’re probably doing more harm than good. Stick to fresh fruits and veggies and watch your caloric intake.
2. You’re Gaining Muscle
Remember that muscle weighs more than fat. You may not think you’re losing weight when you look on the scale, but that’s because all of that fat has hardened into dense muscle, which is a good thing.
3. You’re Not Sprinting
Start adding sprints to your exercise routine to really burn your fat.
4. You’re Under a Lot of Stress
Too much stress in your life leads to the production of cortisol, which can increase your fat storage. Only you know when you’re under too much stress, and only you know the best ways to handle and prevent stress.
5. You Need to Exercise More
You don’t have to go to the gym every day, but you should try to get in some type of physical exercise at least six times a week.
6. Your Exercise Routine Isn’t Intense
Over time, low-level movements cause you to plateau, which is known as “chronic cardio.” You want to engage in vigorous, high-intensity exercise to truly burn fat and add muscle.
7. You Still Have Bad Habits
How many of your bad eating and exercise habits can you just not seem to shake? Those bad habits and your inability to turn them into good habits may be keeping you from losing weight.
8. You’re Eating Too Many Calories
Even though being on a low-carb diet helps you lose weight, you’ve still got to pay attention to the number of calories found in those low-carb foods.
9. You Still Have Triggers
If you’re craving something sweet and unhealthy and you have easy access to it, how likely is it that you’ll indulge in your craving? Remove all of those triggers from your pantry and your sight and see how easier it becomes to eat better.
10. You Sit Down Too Much
If you work a desk job, find ways to stand up and walk around for at least two minutes every hour.
11. Your Discipline Tank Is Low
Knowing you need to exercise and eat right is one thing, but actually putting that knowledge to practice is something else. Don’t slack on eating healthy every day or sticking to your exercise routine.
12. You’re Not Getting Enough Sleep
Just like stress, a lack of sleep can result in a buildup of cortisol, causing you to miss out on an increase in fat-burning growth hormone plasma while you’re in REM sleep.
13. You Haven’t Given it Enough Time
While you might be aware that it takes a while to lose weight, it might take longer than you like. Give your body time to acclimate to your change in diet and exercise before you make drastic changes.
14. You’re Sticking to What Doesn’t Work
Try changing when and how you workout and see if that helps.
15. You’re Not Drinking Right
It’s fine to drink something other than water, but pay attention to what you’re guzzling. Soft drinks, fruit juice and sports drinks are often packed with sugar and calories.
16. There’s Too Much Dairy in Your Diet
Your body might not be able to handle dairy very well, which might be impeding your weight loss progress. Cut out as much dairy from your diet as possible and see if it doesn’t help you to lose weight.
17. You Aren’t Consistent
Don’t just diet (which is temporary), change your lifestyle (which is more long-term). You can’t eat healthy and exercise regularly for a month and completely change everything up as soon as you see you aren’t getting results.
18. You Have Too Many Cheat Days
It’s fine to have cheat days, but you’ll be better off making sure you still stay within your daily calorie intake when you do.
19. You Haven’t Tried Intermittent Fasting
Try skipping a meal or two and keep up your exercise routine and see if that helps shift the scales.
20. You’re Giving Yourself Excuses
Eliminate any and all excuses you have for not losing weight.
21. You’re Consuming Too Many Carbs
You’ve probably heard more than you want about carbs and calories, but that’s because they’re essential to losing weight. Cut down on the amount of carbs you consume and you’re sure to cut down on your weight.
22. You’re Not Getting Enough Protein
Making sure you’re consuming plenty of protein can jumpstart your weight loss efforts.
23. Your Body Won’t Let You
What your body feels is an ideal weight and what you feel is an ideal weight might be two different things. There comes a point where your genes say “this is perfect” and it can become nearly impossible for you to lose more weight.
24. You Workout Too Much
Surprisingly, exercising too much can actually make you retain water weight. Drink more water to help prevent this.
25. You’re Not Getting Enough Water
Drinking water is essential whether you’re losing weight or not.
26. You’re Not Lifting Weights
If all you do is cardio, adding some weight training can help you shed some pounds.
27. You’re Still in Love With Condiments
Before you go to add dressing to your healthy salad or sauce to your sandwich made with whole grain bread, think about how many extra calories are in those condiments. Just as much as a tablespoon of your favorite condiment can have as many as 200 calories.
28. You’re Not Recovering
Don’t be so consumed with losing weight that you don’t give yourself time to recover.
29. You Eat Too Many Healthy Foods
Eating healthy is great, but those healthy avocados you love can have more than 200 calories inside of them.
30. You Exercise on an Empty Stomach
If you work out on an empty stomach, you may not have the energy you need to make it all of the way through your workout.
If you are tired of trying every weight loss tip and nothing seem to be working, let WeightLoss+ help. Our doctors have created a medical weight loss program that will help you through your weight loss journey.