You’re hitting the gym on a regular basis and doing your best to eat green salads in lieu of cheeseburgers, yet your pant size is relatively remaining the same. What gives?
If you’ve been finding it difficult to lose weight lately, there’s probably an explanation ― and, most importantly, a solution. There are a few key steps that you can take that can get you on the path to achieving your health goals.
You are losing weight — it’s just happening slowly.
There is a false notion that a successful diet will have someone dropping something like 10 pounds a month. For most people, that is an unrealistic standard.
t losing at a slower pace is also a safe way to ensure that your weight loss sticks. “A half-pound a week is a rate that won’t cause a person’s body to sense the weight loss as famine.
You aren’t drinking enough water.
You cannot burn fat if your body is dehydrated. The process of burning fat is very expensive water-wise. You need to be drinking more than 48 ounces of fluid per day, if you notice that your stool is hard or that you’re constipated and unable to move your bowels easily, “then your body is telling you loud and clear that you are dehydrated.”
You are not sleeping enough.
Get those Zzzs. Your brain and body will thank you for it.
Any time we sleep for less than seven hours, our metabolism slows down. an obesity medicine physician in Scottsdale, Arizona. One study showed that the same person burned 400 fewer calories when they slept for five and a half hours vs. eight and a half hours.”
You eat healthy sometimes.
A lot of the reason why some people have a hard time losing weight initially is they aren’t completely committed to the process. They are always quasi-dieting,” said Erin Wathen, a certified life and weight loss coach and author of the upcoming book Why Can’t I Stick to My Diet? “For example, during the weekdays, they are good. On the weekends, not so much.”
“Fully commit to making lasting change ― not until the reunion, the wedding or until you reach the magic number and then you can eat how you have always wanted,” she said.
Your workout may no longer be challenging your body.
Weight loss plateaus are also quite common and happen when someone has lost a certain amount of weight but the body levels if this happens, switch up your routine to incorporate other types of activities you are not currently doing.
If all you’ve been doing is hitting the elliptical, for instance, try adding strength training, sprints, high-intensity interval training or trying new fitness classes throughout the week to “jumpstart your body again.
7. You’re stressed.
Stress can play a major role in weight loss, especially chronic stress because it “makes your body believe it’s using calories to deal with stress and makes you ‘hungry’ because your body thinks you need to replenish them when you don’t.
Stress management is just as important as following a diet plan, but the good news is exercise is one of the greatest ways to combat chronic stress,” he said.
8. You’re prioritizing exercise over nutrition.
You can put in hours at the gym, but if you aren’t eating well enough, then you may not be experiencing the weight loss that you desire.
People often believe that if they just exercise more, they will lose weight. However, weight loss and healthy weight maintenance boils down to 75 to 80 percent nutrition and only 20 to 25 percent physical activity and exercise. So if your nutrition isn’t on point, it doesn’t matter how often or how hard you work out, the weight loss may not come.”
You’re not keeping track of how much you are eating.
A few chips, a fistful of nuts and several crackers can really make a difference if you’re consuming them daily.
It may be an underlying medical issue.
If you’re making the right lifestyle choices and you’re still having trouble, you might be experiencing an underlying issue, said Jill Brown, a health and nutrition coach and fitness trainer in Los Angeles. In her experience, this could mean that something is slowing down your metabolism or you could be experiencing a hormonal imbalance.
13. You’re not eating enough protein.
Studies have shown people feel fuller longer and consume less calories over time when they eat more protein.
“Your body digests protein slower than any other macro-nutrient, which means your blood sugar and hunger don’t spike, so you’re less likely to overeat,” said Greg Pignataro, a certified strength and conditioning specialist.
Is it normal to ____? Why am I ___? Why do I ___?