Reasons why you are not losing weight

You’re not exercising enough

Cardio

One thing many people don’t understand about exercise and weight loss is this: you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.

For weight loss, you’ll need to get about 4 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you’re a beginner, it’s best to start slow and work your way up but, if you’re in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you’ve stopped exercising.

Strength Training

In addition to your cardio workouts, you’ll need to lift weights for all your muscle groups at least 3 days days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps. Most people don’t lift enough weight to really challenge their muscles.

You’re not getting enough sleep

Lack of sleep can contribute to weight gain, though experts aren’t exactly sure why. Some studies have shown that losing sleep could affect metabolism by making you feel hungry, even if you’re not. Sleep deprivation may affect the secretion of cortisol, one of the hormones that regulates appetite. There’s also a theory that we move around less when we don’t get enough sleep, which means we burn less calories.

Getting enough sleep is crucial if you’re trying to lose weight, not just because of how it affects you physically, but mentally as well. Sleep deprivation makes you cranky, confused and can even make you feel depressed or angry.

You’re too stressed out

Stress and weight gain (or lack of weight loss) go hand in hand. Though you may not be aware of it, being under constant stress can increase production of the hormone cortisol which can cause an increase in appetite as well as extra fat storage around the abdominal region (linked to diabetes, high cholesterol and other health problems)

You’re eating the wrong food or you are eating too much

This may seem obvious, but unless you’re tracking your calories each day, you may be eating more than you think. Portion control is one culprit, especially with restaurants providing the wrong food and too much in one meal.If you’re really serious about losing weight, you need to get serious about your eating. Start by keeping a detailed food journal for one week, without changing any of your eating habits. Be as specific as possible, your nutritionist or personal trainer should supervize with you.

You have a medical condition

Some medical conditions and medications can contribute to weight gain. One condition known to affect weight is hormone imbalance.For example, thyroid deficiency can cause a decrease in metabolism and may lead to weight gain.

There are any number of drugs that may have weight gain as a side effect for some people.

You should get a diagnosis from an integrative physicianl in order to determine whether your weight problems are medically-related.

You’ve hit a plateau

Almost everyone reaches a weight loss plateau at some point. As your body adapts to your workouts, it becomes more efficient at it and, therefore, doesn’t expend as many calories doing it. You may find that after your initial weight loss, your progress will slow down and eventually stop.Some common reasons for plateaus include:
  • Doing the same workouts over and over. Your body needs to be challenged to progress, so make sure you’re changing some part of your program every 4-6 weeks or hire a good personal trainer
  • Not eating enough calories. If your body doesn’t have enough fuel to sustain your level of activity, you can actually stop losing weight.
  • Overtraining. If you exercise too much, the body sometimes responds by decreasing the amount of calories you burn during the rest of your day.

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