If you’re like many American adults, you may find yourself frustrated and discouraged by your lack of success on your weight loss journey.
Maybe you were shedding pounds at first, but now you’ve hit a plateau and can’t seem to lose those last 10 pounds. Maybe you’ve tried every diet plan and gym membership under the sun, but nothing seems to be working. Maybe you’re losing the battle of the midnight fridge raid. Whatever the reason, you’re not alone.
Keep reading for the 6 most common reasons you’re not losing weight.
1. You’re Eating Too Many Calories
While this might feel like a no-brainer, many people are surprised to find out that they’re eating too much… even too many “good” calories. Many dieters forget that fat loss occurs when there are more calories being burned than consumed, and not all healthy foods are low calorie. For instance, one could be eating only whole foods, but consume too many calories from nuts or nut butter throughout the day and slow their weight loss progress.
The easiest way to keep track of calories if you’re suspicious of over-consumption is to use a calorie counting app or manually make notes on paper throughout the day. Even better, plan your day’s food intake in advance; you’re more likely to adhere to a diet if it feels attainable and fun.
Discuss the proper amount of calories for your personal weight loss goals with a dietitian or health specialist before making a proper and effective eating plan.
2. You’re Not Eating Enough Calories
Believe it or not, it is possible to not eat enough when you’re trying to lose weight. If the body senses that it’s been “starved,” it begins to pull energy from structural fat (necessary to sustain life) and muscle (something most people don’t want to lose during weight loss).
When you don’t consume enough calories, your body’s metabolism intentionally slows down, so as to not burn through energy and nutrients needed for vital organ functioning. If the body is denied necessary vitamins and amino acids for long periods of time, the immune system is threatened, a person’s ability to perform physical activity wanes, and mental health decreases (your brain needs to be fed, too).
Worst of all, not eating enough isn’t sustainable. Eventually, the body will fight to gain more weight in order to protect the body from what it perceives as danger. This can lead to a plateau and, eventually, a spike in weight.
3. Protein Deficiency
In vein with the previous concern, not consuming enough protein can be detrimental to not only weight loss, but overall health. It is the single most important nutrient for your wellness journey. Protein speeds up metabolism, helps curb appetite, and regulates weight loss hormones.
Your body produces hormones to signal the brain that it’s time to eat, as well as hormones to tell the brain it’s no longer hungry. Protein aids in balancing the hunger communication to the brain, by decreasing the former and increasing the latter hormones.
Did you know that simply metabolizing protein burns calories (called the thermic effect of food). Talk about “having your cake and eating it too!” Protein is also more filling and is essential to build muscle. When your body is deficient in protein, it loses out on many necessary elements for weight loss.
4. The “Yo-Yo” Diet
Been there, done that. We’ve all fallen prey to the latest “trends” in health and weight loss. Keto, Atkins, Beach Body, Intermittent Fasting, Juice Cleanse, High Protein, Sugar-Free, Fruits and Veggies Only, Dairy-Free, Gluten-Free, Fun-Free… and, if you’re not on a diet for specific health reasons or allergies, it doesn’t take long before you begin to wonder if it’s worth it at all.
The pitfall of yo-yoing is this: after drastic weight loss (which usually includes both fat and muscle), your fat cells are the first to multiply. Initial loss of numbers on the scale will eventually skyrocket as your body attempts to find its equilibrium again.
The truth of yo-yo dieting is this: it enacts more stress on the body, which can result in hormone imbalance, mental health decline, and binge eating. And eventually, you’re right back where you started. The best diet isn’t a diet at all… it’s a change in lifestyle.
However, if you’re choosing a diet because you’re looking to keep the weight off, we recommend intermittent fasting compared to any of these other “fad diets.”
5. Not Enough Movement
We were intentional to choose “movement” over “exercise” for this section, and here’s why: you don’t have to be a CrossFit guru to lose weight and tone muscle. Your body relies on regular movement and sweating to benefit lung capacity, heart health, and overall strength. But as long as you’re breaking a sweat, how you choose to engage your body is up to you.
Go for a walk after dinner to aid digestion, bike to the park with your partner or kids, take a yoga class, hit the dance floor, find a pilates video on YouTube, work out with free weights, or, if it’s your thing, hire a personal trainer!
Research shows that people who live a sedentary lifestyle tend to weigh more than those who choose to be active and move often. You might be right on track with your eating plan, but hit a weight loss plateau because your fat-burning mechanisms are unengaged and underutilized.
While we’re talking about movement, it’s important to note that getting adequate amounts of sleep is essential for both your weight loss journey and your overall well being.
6. You’re Eating The Wrong Calories
Let’s face it: 10 PM rolls around once per day, and once per day we are tempted to pop open the ice cream and eat it directly from the container with a spoon. And after a stressful day of making good food choices and balancing all of the elements of your life, nothing sounds better than Moose Tracks. Unfortunately, many people make the mistake of arguing that high-sugar foods are fine, as long as they fit within the individual’s caloric parameters.
Here’s the issue with that approach: Sugar negatively impacts your weight loss goals in many ways. Sugar, along with “empty calories” found in processed flours (think white bread, pretzels, cornmeal, etc.) spikes glucose, suppresses the immune system, accelerates aging, increases stress, decays tooth enamel, and decreases nutrient absorption.
Additionally, an overabundance of sugar can lead to candida, or yeast, overgrowth in the gut.
The best way to handle these cravings is by addressing them at the source. Candida overgrowth leads to those sugar wants and “needs” the body is demanding from you. However, it’s not the body at all! The yeast is what is sending signals to your brain that you need more refined sugar. This leads to keeping those pounds on even if you’re strenuously working out or you think you’re eating healthy enough.
A candida cleanse can be extremely beneficial in order to kickstart your weight loss journey.
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Wherever you find yourself on your weight loss journey, Skinny Up! ® has a supplement for you. Our team is available to offer support and all-natural and hormone-free solutions for weight loss, weight loss maintenance, and detoxification. Contact us today!