Losing weight is a major goal of a lot of people, especially right after the new year. So many people set out to lose weight, and end up completely frustrated when they weigh themselves a week later and the scale has not budged.
Some people think that starting up the latest fad diet will solve all of their weight loss problems, and again are frustrated when they weigh themselves after a week or two.
It is true that weight loss is not easy and it takes a lot of dedication, discipline, and hard work. Too many people that set out to lose weight expect it to come easy, or think there is a magic pill or diet that will burn fat off their body. While we wish that were true, it simply is not.
If you are about to start a weight loss journey, or are in the middle of one and are having a hard time getting the scale to move, here are 11 reasons you are not losing as much weight as you would like.
Not Enough Exercise
We are going to start off with one of the more obvious reason you are not losing weight. Losing weight takes a combination of watching what you eat as well as working out. Having a daily exercise routine is great, but you need to realize what type of exercise you are doing and exactly how many calories you are burning.
Too many people think that just walking for 15-20 minutes a day is enough. Well, the truth is, you are probably not burning nearly enough calories by doing that. If you have limited time to work out, you need to make it worth it.
If you are short on time and walking is your exercise of choice, then you need to walk at a brisk pace and need to incorporate as many hills into your routine as possible. This will dramatically increase the amount of calories you will burn during that short workout.
Even if you do have a longer amount of time to workout, you should still push yourself to the limit every time you workout. If you like jogging, you should also incorporate as many hills into your jog as possible. On top of that. throw some sprints into your runs.
You need to look at ways you can maximize and increase the amount of calories you burn during every single workout. So get yourself a good pair of walking shoes, get out there and pick the pace up while incorporating as many hills as possible into your walks.
Also, do not forget about weight lifting. You need to make sure you add in some resistance training (weight lifting) into your workout routine.
Not Enough Sleep
Sleep is an important part of life and plays a key role in weight loss. It is estimated that over 1/3rd of Americans do not get enough sleep. It is estimated you consume 500 extra calories during the extra hours you are staying awake and not sleeping.
Often to stay awake, we consume energy drinks or large cappuccinos to keep us energized while we should be sleeping. This is one reason not enough sleep makes it harder to lose weight.
Another reason is because the lack of sleep has a negative effect on your body’s hormone release, which effects your brain and hunger signals. Someone who is sleep deprived may eat larger portions and more food than someone who gets the recommended amount of sleep every night.
In addition studies have shown that tired minds tend to go for energy rich foods which are high in carbohydrates and sugars.
You are Consuming too Much Protein
We know we know, when trying to lose weight all you hear about is how much protein you should be eating. While that is true, it is possible to consume too much protein and that can make it hard to lose weight.
It is important to eat proteins while trying to lose weight. Protein keeps the body feeling full and curves cravings. However, when you consume too much protein, your body stores that excess protein as fat, making it harder to lose weight.
Instead of cramming as much protein into every single meal you can, just focus on eating moderate amounts of protein with each meal. You can start your day off with eating a little more protein at breakfast, but you should not focus on nothing but proteins and eat as much as you possibly can, or it will backfire.
Consuming too Much Sugar
Many people think they should completely cut sugar out of their diet when trying to lose weight. This is WRONG. However, eating too much sugar can make losing weight nearly impossible.
Sugar is glucose and glucose is our body’s preferred source of energy. Sugar is important in the proper functioning of our body and organs. So consuming sugar is important.
Sugar makes achieving that flat stomach you dream of hard when you over indulge in sugar and consume more sugar than your body needs to use at one time. It is important to know that you should not completely cut sugar out, but you do need to make sure you moderate your sugar consumption.
Not Eating Mindfully
Mindfully eating means a couple different things. Too many people eat due to emotions such as stress, anger, or depression. People also eat as fast as they can, barely chewing their food up.
Mindful eating means you need to start paying attention to why you are eating, and how certain foods make you feel. You need to make a shift away from emotional eating and look at food as what it is, a source of fuel for your body.
Mindful eating also means you should slow down you eating and thoroughly chew every single bite of your food. Really learn to enjoy the food you are eating and take your time. This will allow you to eat smaller portions during each meal.
When you eat super fast and scarf your food down, you finish the food before your body can even signal to you it is full. When you eat slow, you allow your body to process the food and you will begin to feel full before you are done eating everything in sight.
You are Not Eating Enough
This probably sounds crazy to most people. A lot of diets require you to cut a ton of calories so that you are basically starving yourself. Did you ever notice when you start one of those diets that at first you might lose a little weight, but eventually you hit a plateau and cannot lose anymore weight? On top of that, you often then begin to gain all that weight back plus more.
The reason this happens is because you are not eating enough. When you do not eat enough, your body goes into starvation mode. This means that you are literally slowing your metabolism down because your body is trying to store fat and energy due to the lack of food.
There are good diets out there, you just need to find the one that is right for you.
You’re on a Bad Diet
After reading the section above, you now know why most diets are not good for proper and long term weight loss. They simply want you to cut too many calories and starve yourself in order to lose a few pounds within the first few weeks.
After that, your body has adjusted and it will go into starvation mode, slowing your metabolism down and making it impossible to lose any more weight.
You are too Stressed Out
Studies have shown that too much stress leads to weight gain in women. This is because a lot of women tend to stress eat. Food is an easy way to manage emotions and quickly satisfy your mind. Because of this fast gratification, we often reach for foods that make us happy such as snacks, candies, and sugary drinks in times of stress.
If you are constantly stressed out, you can see why this makes it hard to lose weight.
You are Eating too Many Processed Foods
Processed foods are everywhere you look these days. This makes avoiding them very hard. Processed foods are usually packed full of chemicals, additives, sugars and other junk that makes these foods very addictive.
On top of that, processed foods contain nearly no nutrients that the body needs to properly function. Between the addictive characteristics and the poor nutrients, this makes losing weight hard.
In addition, processed foods are packed with a lot more calories, which makes it even harder to shed the pounds. Cutting out processed foods will allow you to lose weight as well as make you feel better all around.
You are Skipping too Many Meals
This kind of ties back into the “you are not eating enough” category we shared above. As we mentioned, when you do not eat enough, your body shuts your metabolism down, making weight loss much harder.
In addition, when you skip meals, you set yourself up for failure in the future. This means that when you skip meals, you will tend to overeat at your next meal, which is not good for weight loss. The goal is to eat at all meal times and practice portion control on top of watching the kinds of foods you eat.
You are Not Eating Enough Fats
We are talking about the good fats here. Isn’t it weird with more low fat foods than ever before in the world that the obesity rates are the highest they have ever been? Well the truth is, fats are important.
It is true that not all fats are created equal, and you need to focus on eating good fats. These fats are called monosaturated and polyunsaturated fats. Your body requires these fats in order to function properly. Your body uses these fats as fuel.
Foods that contain good fats are nuts, vegetable oils, avocado, peanut butter, fish, beans, etc. You really need to focus your fat intake on these good fats and eliminate the bad fats.
Bad fats are called saturated and trans fats. Foods that contain these types of fats are beef, butter, beef (fatty cuts), whole milk, sour cream, dark chicken etc.
To Wrap Things Up
There you have it, 11 reasons your scale is not moving as fast as you wished it would. Examine each of the reasons we discussed and write down which ones pertain to your life. Then come up with a solid plan to correct each problem you wrote down.
Once your body adjusts to the changes you make, the scale should begin to move in your favor. On top of that, your health will get better and you will begin to feel much better overall.