Weight gain is primarily due to a sedentary lifestyle and poor eating habits. However, if you have done everything but not losing even a single pound, it can be due to a medical condition. Of course, you can blame it on your metabolic rate, but mostly you need to check a few things before concluding.
Scientific theories suggest that you do lose some weight initially with dieting and exercise. But after a set limit, the scale will not move. We will share with you ten reasons why you are not losing weight.
You Are Not Keeping Track Of Calories
Weight is directly dependent on the number of calories. If the number of calories consumed is more than your output, you will not lose weight. If you want to lose weight, there should be a calorie deficit.
When we say calorie deficit, it does not imply nutrition deficiency. Your plate must have more nutrition and fewer calories. In addition, keeping track of calories will help in losing weight. But if you are having symptoms of an eating disorder, it is not recommended. An alternative is to keep a food diary and be conscious of unhealthy food intake.
You Are Not Eating Breakfast
If you are skipping the first meal of the day, you are likely to gain weight. Breakfast is the most important meal of the day, and skipping will work against your metabolism. Moreover, you will feel hungry and overeat during lunch with more unhealthy and junk food.
It would help if you had your breakfast within an hour once you are awake. Choose a breakfast that is high in protein, fiber, and nutrition. Eggs, milk, cheese, cereals, and fruits are the best choices.
Overeating At Dinner
A heavy late-night meal is not suitable for a weight loss plan. In addition to weight gain, it will also raise your insulin level, cholesterol, and body temperature. Moreover, it will make it harder for your body to digest food and will accumulate fat in your body.
It is best to have a light dinner at least three hours before going to bed. Avoid snacking and drinks during dinner time. Research shows people eat more while watching TV. So avoid binge-watching with snacks and food if you want to lose weight.
Your Meals Do Not Have Enough Proteins
Are you aiming to lose weight? Including a high protein diet in your meals is critical. A 25 to 30% protein intake will boost your metabolism, essential for weight loss. In addition, it reduces your hunger pangs and craving for unhealthy snack food.
Your breakfast must have a good portion of protein intake to keep you full for the day. Protein intake also prevents the slowing down of metabolism. Moderate protein intake will keep a stable weight; skip the carbs and add proteins if you want to lose weight.
You Are Not Working Out
Dieting alone will not help; you will have to work out regularly. Going for a walk daily for at least 30 minutes is essential. Suppose you can join a gym and pull weights even better. Resistance training like HIIT or weight lifting helps in reducing weight.
As your muscle mass increases, your fat content in the body will burn. As a result, it will make you fitter and leaner. Lifting weights and high-intensity exercises also increase the metabolic rate.
If You Have Stress
Stress can be a contributing factor in abrupt weight changes. If you are not losing weight, it can be due to the stress level in your body. Stress increases adrenaline and cortisol hormone in your body, making it difficult to lose weight.
Stress damages your immune system making your body prone to diseases. In addition, stress can decrease good bacteria in your gut, causing digestion issues. All these are contributing factors to not losing weight.
Drinking Too Much Alcohol
The amount of alcohol intake also contributes to weight gain. If you are planning to lose weight, skip your drink and choose water. If you want to drink, stick to a glass of red wine or spirits without sugary mix.
Alcohol has seven calories per gram. So all that liquor will count in your calorie intake and will also tax your liver. As an alternative, choose a zero-calorie drink like water with lemon juice to help you lose weight.
You Are Eating Too Many Carbs
A low-carb diet helps in losing weight. If the weight scale is not moving, try cutting the carbs, and it will help. It works incredibly well for people who are diabetic or prediabetic.
Cutting down carbs with a low-fat diet helps in losing weight. In addition, you can also cut down sugar intake for good results. A low-carb diet is also essential to increase your metabolic rate and reduce triglycerides.
Not Staying Hydrated
Studies show that most people eat while they are thirsty. Many of us are not able to differentiate if our body is demanding food or water. Drinking a glass of water half an hour before meals will help reduce weight.
Water will keep your body hydrated and flush out toxins. Staying hydrated will keep your body efficient and will increase the metabolic rate.
Due To Medical Condition
If you are not losing weight, it can be due to an underlying medical condition. In medical conditions like PCOD and hypothyroidism, weight loss becomes challenging. In the worst cases, it is even more challenging to maintain your weight.
If you are doing everything right but still gaining weight, we recommend you consult a doctor. Thyroid imbalance, insulin levels, and estrogen levels play a vital role in weight management.
In a nutshell, weight loss is achieved by eating right and living an active life. Although after a point, it becomes challenging to move the weight scale. The best alternative is hidden in a balanced nutritious diet low on sugar, carbs, and fats. If you think even by doing everything right, you are not losing weight, see a doctor. It can be due to some underlying illness like thyroid malfunction or PCOS.