Losing weight sometimes may seem impossible. You are not the only one feeling this way.
You can be healthy eating, carefully counting your calories, regularly sweating in the gym and doing all of the other things known to support weight loss, yet the scale won’t budge as you wish.
This problem is quite common and often can be extremely disappointing.
Keep reading to find out the reasons why achieving your weight loss goal can be so difficult – and figure out what to do with it.
These are the most popular mistakes that may be stopping you from hitting your weight loss goal. See how many of them you can apply to yourself:
Fault No.1: You work a sedentary job
If you’re sitting all day at a desk, that hour at the gym may not be enough to battle 8 hours you spend on your butt at work. According to research made by University of Missouri-Columbia, when you sit for hours without movement your body stops producing lipase, a fat-inhibiting enzyme that can be a big help in trying to achieve your weight-loss targets.
Fault No.2: You’re under stress
When you are stressed most of the time, you don’t pay too much attention to food selection because of not having enough time for that. You grab for lunch whatever is convenient and have an excuse why you ate just a pizza slice that day. Some of us are also “stress-eaters” that are snacking unconsciously to reduce the stress level or to concentrate better on some tasks giving you intense feelings.
Fault No.3: You sleep too little
People who sleep less than 4 hours a night are 73% more likely to be obese than those who got the recommended 9 hours of rest. It was proved by Study of Obesity at the North American Association. So, lack of sleep can affect hormones and metabolism as a result. Another simple reason why sleeping more is good – you do not have so much awake time for eating.
Fault No.4: You work out a lot, but ignore your diet
Always remember, your weight comes down to 70% diet and 30% exercise. If you eat unhealthy foods with an assumption that an extra Tabata training will balance it all out, think again, because it will not. Maybe during the college years it worked for your friend, but it does not work for everyone, and at all ages.
Fault No.5: You eat too little
It may seem like a good idea to cut out some calories, because it is well known that eating too many possibly leads to unwanted weight gain. However, very low calorie diets create a fast initial weight loss, but soon get disrupted when life gets in the way. Boredom, hunger and other circumstances start making such diets very difficult to stick to. Extremely low calorie intake that your body is not used to creates also extreme hunger at some point and finally you end up ordering fast food late at night.
Apart from this life experience you should also know that when you really cut back on calories, your body thinks you are in trouble, pushes it into starvation mode and slows down some functions necessary to burn calories. Plus, for women it can make the period irregular which, again, can lead to weight gain. Eventually, such a battle of the binge is hard to win.
Fault No.6: You’re avoiding too many products
It is common to rely on “avoid” lists deciding which foods you can and can’t eat. It looks like a clear guidance at the beginning of your weight loss process, but also it can lead to anger and misinformation. Many believe the most effective start would be to cut out only carbs or fried foods. The favorite ones. While not eating food that gives you the most pleasure you unconsciously start seeking comfort in other unhealthy foods. Better option is to find a healthy balance. Instead of avoiding your favorite foods, try watching your portion sizes or save those guilty pleasures for special occasions.
Fault No.7: You eliminate entire food groups
Don’t even think about starting a diet which totally eliminates carbs, protein or fat. Your body needs a certain amount of these nutrients plus vitamins, antioxidants, minerals and fiber that comes along with those foods. It’s a good idea to start with a diet containing 50% carbs, 30% protein and 20% fat. You can adjust later on from here.
Fault No.8: Your diet is boring and too monotonous
Happens when you start noticing some progress with your routine. Your new diet resulted in weight loss so you want to continue with the same food in the same amounts everyday expecting also the same results constantly. For some, this structure may prove successful, but for others monotony leads to contentment and plateau. It’s explained to be successful in the beginning because when you start a new diet that’s far different than your norm, it disturbs your body. So, as you adjust to your new eating habits, your body does not react with the same weight loss again.
It is essential for your health and well-being to avoid making these mistakes when you lose weight. Everyone has different body structures and habits, therefore personalized fitness and dietary programs are crucial to do things that are the most effective. The best way to begin is to fill in this simple quiz and find out what works specifically for you.
If none of these faults resonate with you and you have serious concerns there could be a physiological cause for your inability to lose weight. Keep reading to find relatable symptoms that you can present to your physician or a doctor. Here is a list of possible symptoms that might indicate weight loss resistance. But, remember, this is not a complete list and if you notice any physical issues making you worry, you should bring them to your doctor’s attention too.
- Thinning hair, extremely dry skin, hoarseness, increased sensitivity to cold, drastic changes of your body temperature, memory loss or even difficulty in concentrating.
- Your natural waist girth (area 1 inch above your belly button) is 35 inches or more if you are a woman, or 40 inches if you’re a man.
- Taking antidepressants, steroids, diabetes or blood pressure medications, anti-seizure drugs, sleeping pills, birth control, or any other hormonal therapies.
- Using illegal drugs or pharmaceuticals that have not been prescribed to you.
- Gastrointestinal symptoms such as diarrhea, constipation, acid reflux, nausea, vomiting, or bloating two times or more per month. Also other digestive symptoms or headaches after eating dairy, eggs, soy, wheat, or nuts.
- High triglycerides (150 or higher), low HDL cholesterol (less than 50), high blood pressure, or elevated blood sugar. If you were diagnosed with one of these conditions, it’s very important to discuss with your physician first what could be the best way to begin losing weight.
- Note for women! If you are menopausal or perimenopausal, or you have been diagnosed with polycystic ovary syndrome, or maybe you experience hot flashes, mood swings, tender breasts, vaginal dryness, excessive sweating, or changes in menstruation. You should definitely talk to your doctor and ask to recommend the best way to regulate your weight in this condition.
You can never know by 100% if you fall into this weight loss resistance category without your doctor’s or, at least, physician’s evaluation. We all have different body chemistry and we do not know how our bodies might react to nutritional and activity changes. Specific tests made by your doctor can properly diagnose you and give all the answers on what treatment plan is the best for you. But the idea is to ask the right questions and get all the necessary information at the doctor’s before you start your weight loss routines.