This post discusses 10 surprising reasons you’re not losing weight and how to fix it.
It can be so frustrating when you are doing everything you possibly can to lose weight but the scale says otherwise.
You’ve stuck to your diet, exercised regularly, and yet…nothing. But don’t get discouraged.
Sometimes, the problem is just a little less obvious. That’s why in this post, we’re digging into 10 of the most surprising reasons you’re not losing weight and how to fix them.
Most Surprising Reasons You’re Not Losing Weight
Everyone has their theories on why they’re not losing weight.
Usually, it’s the most common culprits like eating too much junk food or not exercising enough, but the answer may be more nuanced than that.
Aside from any medical issues, below are the most unsuspecting reasons for failing to meet your fitness goal and solutions to get you back on track!
Not Burning Enough Calories
If you want to lose weight, you need to create a calorie deficit which means you must burn more calories than you’re taking in.
Many people think that once they’ve exercised, they’ve burned their calories for the day but this is a false assumption.
After working out, you have to continue moving. Don’t assume just because you’ve exercised that you can spend the rest of the day sitting down and relaxing.
Your metabolism will slow down and you will ruin any progress made during the workout.
The Fix:
To resolve this issue, simply increase your physical activity through exercise, including strength and cardio in your fitness plan.
But also, take every opportunity to move during the day. Take the elevator instead of the stairs. Stand rather than sit. Choose to walk or bike over driving, etc.
Eating Too Many Healthy Foods
Bet you didn’t expect this one. Yes, eating healthy foods is important to achieve your weight loss goal, however, the same deficit rules apply.
Failing to monitor your portion sizes even when eating healthy will cause weight gain.
This is especially true for nutrient-dense foods like nuts, avocados, and whole grains because they tend to be high in calories.
Do not be fooled into believing you can eat more because they’re in the healthy category.
The Fix:
Practice good portion control and try meal prepping. This will help you stay within your calorie or macro count. To help track your food intake you can use apps like MyfitnessPal.
Lastly, if you are afraid you’ll be hungry, try consuming low-calorie foods such as fruits and vegetables. They have a high water content and can be very filling.
Not Getting Enough Protein
If you’ve ever seen a fitness influencer with large muscles be it in their legs, arms, glutes, etc., it’s because they eat protein after their workouts.
Protein is absolutely necessary for building muscle and boosting metabolism. It encourages you to feel full, thus preventing the likelihood of overconsumption.
If you want a muscular frame, you need protein. At least 0.8 g per 1kg or 0.36 lb of body weight.
The Fix:
Try to include enough lean protein in your diet. This can be meat, fish, eggs, dairy, and other plant-based sources (tofu, tempeh, beans…). Do your best to eat protein at every meal.
Paying Too Much Attention to the Scale
Scales do not tell the whole story because they don’t reflect all the changes going on in your body. Weight loss does not happen in a linear line.
Anyone who has shed major pounds will tell you that your weight will go up and down throughout your journey.
It’s normal and it can be the result of any number of things such as water retention. Muscle gain can also cause the scale to go up because muscle is heavier than fat.
But this is actually a good thing. If you’re building muscle, you’re also burning fat tissue in the process, this is going to lead to a stronger, more defined body frame.
The Fix:
Don’t rely solely on your scale to track your progress. Use other metrics as well like body measurements and progress photos.
Not Drinking Enough Water
People are always looking for ways to curb hunger to prevent weight gain, but water can actually be extremely helpful in this case.
Proper hydration is paramount to boosting metabolism and controlling hunger. When we don’t get enough water, our bodies send out a signal that can be mistaken for hunger pains.
This could cause us to overeat leading to an excess in calories and eventually weight gain.
The Fix:
Sip on water throughout the day. Avoid chugging since this does little to keep you from dehydration. Women need about 2.7 liters of fluids a day and men about 3.7 liters.
Not Adjusting Calorie Deficit When Progress is Made
When your body loses weight, your calorie needs change as well, often decreasing. So, you can’t continue to eat the same amount of calories and remain within your deficit.
Your metabolism catches up with itself and weight loss will begin to slow as a result.
The Fix:
Reassess your progress routinely and adjust the amount of calories you consume as you lose weight. This will help you maintain a calorie deficit so you continue to see fitness gains.
Relying Only on Exercise
Relying solely on exercise as a weight loss metric is a mistake too many make at the start of their journey.
Even if you do see some progress, it is not a long-term solution and will eventually leave you frustrated.
This is because exercise often is not effective enough on its own to render weight loss. Practicing proper nutrition, however, is paramount to creating a calorie deficit that will lead to weight loss.
The Fix:
Exercise consistently and supplement your workouts with a proper, balanced diet. Focus on nutritious foods and avoid those that are high in calories with little or no nutritional value.
Eating Hidden Sugar
There are foods, particularly store-bought, that are loaded with hidden sugars. These are foods that slip past the radar on your list of items to avoid.
They include processed foods, sauces, smoothies, juices, and even what’s considered healthy snacks.
The Fix:
Beware of the different synonyms for sugar like fructose, sucrose, corn syrup, cane sugar, coconut sugar, honey, agave, etc.
Sugar comes in many forms and the empty calories add up. Don’t blindly trust labels just because they say “sugar-free” and opt for whole, unprocessed foods instead.
Not Reading the Label of “Healthy Foods”
There is a wellness movement taking place right now and companies are trying to capitalize on it.
The problem is, they’re not exactly improving their products but rather slapping the words healthy, organic, or low fat on the front in hopes you don’t look too closely.
Be careful, products labeled “healthy” can be high in sugar, unhealthy fats, calories, and chemicals.
The Fix:
Learn how to read the nutrition label and ingredients list. Also, familiarize yourself with the names of additives and ingredients high in calories.
A good rule of thumb is: don’t eat anything you can’t pronounce on the ingredients list.
Having an All-or-Nothing Mindset
Sometimes people can be too strict with themselves when they want to accomplish a goal and weight loss is no exception.
Restricting your choices too much can result in burnout and binge eating.
This is because striving for perfection and then falling short may lead to feelings of failure causing you to throw in the towel.
The Fix:
Don’t be too hard on yourself. Try to practice a more balanced approach to weight loss.
If you like your indulgencies, have them occasionally or slowly phase them out. Concentrate on your overall progress instead of perfection.
Change Your Strategy Not Your Goals
Someone (I don’t know who, let’s just call them wise) once said don’t change your goals if you really want them, rather change your strategy.
If you’ve tried to lose weight and failed in the past, it doesn’t mean it wasn’t meant to be. Maybe you just have to adjust the way you go about losing weight.
If you’re unsure of how to do that, well…the information in this post is a good place to start. I also have other blog posts to provide you with even more ideas.
The point is, don’t give up. If you’re serious about your weight loss, change your strategy, not your goal!
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