A most common health goal today, losing weight isn’t always easy. Most people start the journey with determination and enthusiasm but often end up frustrated when the scale doesn’t budge. Even when you are doing everything right, you might not get the results you want. In fact, billions of dollars are spent every year on weight loss products and services and yet million remain overweight. The weight-loss commercials show how easy it is to lose weight, but is it really? 

Sure, you may lose a lot of weight at first, but the weight loss slows down or completely stops after a while. A sedentary lifestyle, intake of junk food, poor sleeping habits or slow metabolism, there can be several reasons why you are not losing weight. However, understanding the correct reason can help. 

1. You are Not Exercising

Doing some sort of workout is essential for both physical and mental health. But which type of workout is correct for your body is important to understand. For example, doing cardio exercises like power walking, treadmill, elliptical, etc. help improve the overall heart health and reduce the harmful “visceral” fat that builds up around the organs. However, strength training is crucial if you want to burn fat without losing muscle mass. Also, the most effective workouts for weight loss are the hardest ones, such as HIIT (high intensity interval training) and metabolic conditioning.

2. You are Not Getting Enough Sleep

Getting 7 to 8 hours of sleep is essential to reduce stress and increase productivity. Staying awake post 10PM disrupts the hormones that regulate hunger, leading to cravings and overeating. Sleep deprivation also makes you tired and less motivated to exercise the next morning, leading to difficulty losing weight. Hence, make your sleep a priority by going to bed at the same time everyday, shooting for about eight hours if you can manage it.

3. You are Way Too Stressed

Stress and weight gain are directly proportional. If you are stressed out, your weight loss journey can be incredibly difficult. Being stressed all the time can increase the levels of stress hormones like cortisol, which can increase the hunger and cravings for unhealthy food. High stress levels can also lead to medical conditions like diabetes, hypothyroidism, and polycystic ovary syndrome (PCOS). If you want to manage the stress levels, try to meditate or practice deep breathing exercises. Cutting back from social media and spending more time with friends and family may also help. 

4. You are “cheating” too often

For people who go on a “cheat meal” once in a month or two is fine but if you are cheating often, it can disturb your weight loss goals. To lose one pound of fat in a week, you need to cut 500 calories from your diet for seven days. But if you are doing fine for five days and giving yourself a pass on weekends, you are taking two steps forward and one step back. To keep losing weight, you need to cut out the junk food from your lifestyle and switch to healthier eating habits.

5. You are Underestimating the Portion Sizes

Portion control is critical, but many people unknowingly eat more than they should. Even healthy foods, if consumed in larger amounts can increase your weight.. For example, healthy meals or snacks like nuts, seeds, peanut butter and dark chocolate are high in calories and rich in proteins but lead to weight gain if you go over the serving sizes. Measuring food and sticking to portion recommendations can make a big difference.

6. You are Not Eating Whole Foods

Food quality is just as important as quantity. Hence, switching to whole, nutrient-dense foods can help you keep on track. If you are eating too much food out of a bag, chances are they are highly processed, have high amounts of sugar, unhealthy fats and artificial ingredients. Eating foods like whole grains, legumes, fruits and vegetables can help reduce inflammation and regulate the appetite, ultimately leading to weight loss. 

7. You Have a Medical Condition

Certain prescription medicines can also result in weight gain, even if you don’t believe it. There are many drugs that may have weight gain as their side effects. If you also have a medical condition like diabetes, PCOS, sleep apnea, or hypothyroidism, you may experience weight gain or find it harder to lose weight. In such cases, ask your doctor what eating habits or exercises can help in weight loss. 

8. You are Emotional Eating

Many people turn to food for comfort, stress relief, or as a reward. Emotional eating often leads to consuming high-calorie, sugary, or fatty foods, which can stall or reverse progress. Learning to manage emotions without food is crucial for long-term weight loss success.

9. You are Drinking Too Much of Your Calories

Most people often think that going on a liquid diet can help them lose weight faster. They don’t see liquids as the source of calories and double the intake. However, that is not the case. Beverages that are often marked “healthier” contain high sugar and lead to weight gain. If you drink Alcohol, it can also lead to weight gain. Even a few glasses of wine and beer can reduce the weight loss progress. Drinking water on the contrary can help reduce weight faster. 

10. You Don’t Need to Lose Weight

Despite what other people say, you know your body the best. Not all of us need to lose weight and not everyone has the same definition of the perfect body weight and type. We all have different shapes and sizes and we should work towards making ourselves healthier and not becoming something that we are not. Despite having busy schedules, focus on nourishing your body by switching to healthier eating options and including a half-hour workout to make yourself happier, healthier, fitter, and let weight loss follow as a natural side effect. 

Conclusion

Instead of approaching everything mentioned above as a dieting mindset, try to lose weight by including healthy eating habits and exercise in your routine. Though many people find weight loss difficult due to multiple reasons, such as stress levels, hormonal imbalance, medical conditions, etc, if one can remain consistent, it is easier to reach your goal. However, despite trying everything if you get stuck in your weight loss journey, reach out to Doctorforlife for a customized diet plan that suits both your body and lifestyle.