Weight loss is a physical change that happens due to a number of factors. Changes in diet and increased intensity and frequency in your usual exercise are just two of the things that you have to do if you want to see reasonable results. If you think you should be shedding off the pounds by now but you’re not, here are 7 reasons why and what you can do about them.
Eating the wrong foods
No matter how hard you exercise, putting the wrong types of food in your system can set back your weight loss goals. Experts recommend sticking to natural and whole foods which requires more calories for the body to process. Whole foods keep you fuller for longer and they often do not come with processed sugars that are easily converted into adipose or fat cells. Avoid processed food, try the 4 week no junk food challenge.
Not watching how much you eat
So, you’ve already thrown out pretty much of the junk food from your fridge but you’re still not losing weight. It may be that you are not watching how much you eat. Switching to brown rice instead of white is great, but not if you give in to cravings for a second or third helping every single meal. Being mindful about what you eat does not mean you have to count every calorie. Eat healthy and make sure that you are burning off more calories than you consume. You can try switching to superfoods such as turmeric and see how they could help you achieve your ultimate weight loss goal.
Doing too much cardio
You’ll know that you are doing too much cardio if you start losing lean muscle mass which is important for increasing your metabolism. Too much cardio will cause your body to store fat and even predispose you to overeating after an intense workout. Tailor your workouts to get a good balance of cardio and strength training instead.
You’re stressed out
Stress in whatever form produces cortisol, a hormone that causes your body to start storing fat like crazy, especially in your stubborn areas. Cortisol has also been proven by numerous studies to increase your appetite. What’s worse is that it increases cravings for foods high in fat, sugar or both. Make sure you manage both physical and emotional stress to keep cortisol levels normal.
Not eating enough protein
Protein is an important component for any weight loss diet. Protein can boost the body’s metabolism by up to a hundred calories a day. Protein consumption can also help you curb cravings for unhealthy snacks. Experts recommend that you consume protein at 30% calories to boost metabolism by up to 100 calories a day.
You’re still drinking soda
The sugar in sodas and even healthy water and fruit juices are very common reasons why it’s so hard to lose weight. When you consume sugary drinks the brain will not compensate by making you consume less calories from other foods, causing a buildup of excess sugar in the body. The refined sugar in these drinks are also processed differently by the body compared to natural sugars.
You’re losing weight and not realizing it
A weight loss plateau is normal if you are halfway through a fitness regimen. If you just started out with your fitness plan, you may be losing weight while gaining muscle, which could be why you are not seeing any changes on the scale. Hormonal changes cause water retention which could also affect your weight. For a clearer assessment of any physical changes, track changes in your waistline circumference or body fat percentage instead.
Weight loss is just one goal towards a healthier, fitter body. Don’t focus too much on losing weight and instead focus on nourishing your body with the right food and the right kind and amount of exercise. Once you do this, your weight loss problem will pretty much take care of itself.