10 Reasons You’re Not Losing the Weight You Want
- Possible Pat
- July 9, 2018
There were many times in my life where I attempted to lose weight and failed, and I wasn’t always sure why the diets I was on didn’t work. I always knew that I needed to lose weight, but it was a real struggle for many years. There were many attempts and many failures. Even when I was successfully losing weight, I would hit plateaus and have setbacks. I would then need to reconsider what I was doing and figure out what wasn’t working and why.
Throughout my own journey, and by talking to hundreds of people about their own journeys, I have discovered that failing to lose weight, even when on a diet, can’t be blamed on one single action or inaction. Instead, this failure to lose weight often is the result of the combination of many factors.
If you are trying to lose weight but failing, then one or more of the following reasons could be why.
Your Not Focusing on Whole Foods
If you want to lose weight, you have to focus on eating whole foods instead of processed junk. When you go to the grocery store, you may notice packaged food that appears to be healthy for you, and that isn’t by accident. Food companies know that by using certain keywords, they can market processed food as being a healthier, lighter option and people will buy it.
For example, many products have a traditional version of their food and a “fat-free” version of their food, but this doesn’t mean that the fat-free version is healthier for you or that it will help you lose weight. Just because the processed food is labeled as a “healthy food” does not mean that it is healthy for you. In the end, it is still processed, they don’t provide your body with proper nutrition, and it is these processed foods that can quickly lead to weight gain.
To ensure that you are supplying your body with the right nutrition stick to whole foods. These are foods that come in their natural form and are typically found on the outer perimeters of the grocery stores.
Not Eating Enough
It is hard to believe, but if you don’t eat enough, then your weight loss efforts can stall, and you will stop losing weight. This is something that happened to me. At one point on my weight loss journey, I plateaued. I stopped losing weight, and I couldn’t figure out why. No matter how many calories I cut, the weight would not come off.
As it turns out, this was the problem. I wasn’t eating enough. I spoke to a nutritionist who pointed this out. I had cut my calories too low, and my body was trying to hold onto the fat. I was eating too few calories, and my body was going into starvation mode, effectively slowing my metabolism.
If you are cutting your calories low and not losing weight, then you may be lowering your calories intake too much. Getting on a Custom Meal Plan can ensure that you are eating the right amount of calories under the supervision of one of my nutritionists.
You are Eating More Calories Than You Realize
This is the one I feel like I see the most. It is so easy not to realize how many calories you are really eating, especially when you are including condiment and oils in your diet. There is nothing wrong with using condiments to improve the flavor of your food or using oils to cook your food, but these are calories that count towards your meal.
The way you prepare your food can also make a big difference in the calories you are consuming. Yes, chicken is healthy for you and is a great protein to eat when you are losing weight, but if you fry the chicken, you are adding many unnecessary calories. If you are using oil to cook your food, be sure you are not over-using the oil and that you are using the right oils for weight loss.
If you are going to use condiments with your food, pay attention to the condiments that you use and how much you are using. Yes, veggies are good for you and can encourage fat loss, but if you drown them in ranch, you are doing yourself little good. Just two tablespoons of Hidden Valley Ranch contains 140 calories and 14 grams of fat. Be sure the condiments you are using are helping your weight loss, not hurting it.
Food isn’t the only place you may be adding additional calories, which brings me to the next mistake…
Drinking Your Calories
We don’t often think about the about of calories we are drinking, but they do count! Pay attention to the types of drinks you are consuming. Soda and juice have a lot of sugar and a lot of calories.
Before I changed my habits and cleaned up my diet, I was drinking about 2 liters of soda every day! That is more than 800 calories in just one of the beverages I was drinking a day! When I stopped drinking soda, my weight loss increased by more than I would have imaged.
The best thing to drink is water, but I also know that this can get boring and we want some variety in our drinks, just like we like variety in our food. Want to see my favorite soda alternatives? See what I recommend that you drink instead of sodas, energy drinks, and juice.
Also, be sure that you are staying away from alcoholic drinks, especially mixed drinks, beer, and wine, as these often contain a lot of sugar and carbs.
Overdoing Cheat Meals
I rarely have a cheat meal because it goes against my goals and slows down my progress, but I understand that many people do include a cheat meal in their diet. The problem occurs when you binge on your cheat meal, or your cheat meal becomes a cheat day or even a cheat weekend.
Calories do not work like this. If you eat clean all week and then splurge on the weekend, you are only making up for the calories you didn’t eat during the week. Your body doesn’t care when the calories are consumed, the calories still count. Trust me, your body doesn’t know or doesn’t care that it is Saturday and you are going to eat pizza, wings, and soda all day.
For example, in a simplified model, if you want to lose one pound, you would need to cut back or burn an additional 3,500 calories. This can average out to 500 fewer calories a day (or 500 extra calories burned). If you cut back 2,500 calories throughout the week and then binge on the weekend, consuming an additional 2,500 calories over two days time, you are back at square one and will not make any progress.
You are Failing to Continually Tweak Your Nutrition
Once you start losing weight, you need to continually adjust your nutrition to keep up with your changing body. As you lose weight, your nutritional requirements and the calories you need to consume (or not consume) will change as well.
If you don’t change up your nutrition as you make progress, your progress can stall, and you will plateau. This means you will stop losing weight, even though you are now eating healthy.
You’re Not Moving Enough
Nutrition is the biggest factor when trying to lose weight, but exercise also plays a large part. If you want to make real progress, you will have to move more.
Depending on how much weight you have to lose, your movement may be limited, so do what you can and continue to push yourself. This doesn’t mean that you have to jump right into the gym and get an intense routine started. If you have limited movement, check out some of these exercises that will get you started on your journey to lose the weight.
When I started my journey, I was not ready for the gym. Not only was I not comfortable with the idea of going to a gym, but my weight also didn’t allow me to use many of the machines there. Because my exercise was limited when I began to lose weight, my primary form of exercise was walking. I made a point to walk to Walmart every day, the closest grocery store to my house, and get the food I was going to eat.
As you lose weight, you can change up your exercise and increase the intensity. The key is to make sure that it continues to be a challenge. Your exercise shouldn’t be easy, and if they do become easy, then you know it’s time to change it up.
You Are Relying Too Much On Exercise
If you are exercising and continually challenging yourself in and out of the gym, this does not mean that you can slack on your nutrition. Even if you are exercising you still have to be sure to eat a healthy, balanced diet made of whole foods.
Not only will you most likely not be able to exercise enough to burn off the unhealthy, processed foods, but these foods also do not supply you with the energy needed to complete the intense exercises you would have to complete to make that happen.
Nutrition is 80-90 percent of the equation to weight loss, with exercise making up that remaining 10-20 percent. As the popular saying goes: “You can’t out train a bad diet.”
You’re Not Getting Enough Sleep
Did you know that not getting enough sleep can actually affect your weight loss? Not getting enough sleep can alter the hormones in your body that signal when you should eat and when you should stop eating. Too little sleep leaves your ghrelin and leptin hormones unbalanced. Ghrelin is the hormone that signals to your brain when you are hungry, while leptin is the hormone that tells your brain when you are satisfied. When you don’t get enough sleep, your ghrelin hormones increase while your leptin levels decrease, causing you to feel hungry and eat more.
Lack of sleep can also lead you to make poor decisions about what you eat and make you more likely to give into temptation. This means that you will be more likely to give into your cravings and eat the unhealthy foods you’ve been working hard to stay away from. Be sure you are sleeping 7-8 hours a night to keep your weight loss progress on track.
You Have a Medical Condition
When trying to lose weight there are many mistakes that we can make that can easily keep us from making progress. But for some people, weight gain can be caused by an underlying medical reason. If you are struggling to lose weight, be sure to talk to your doctor to rule out any medical conditions that could be causing your weight gain. One example would be hypothyroidism, where an underactive thyroid can alter your metabolism and cause weight gain. This is a common disorder that affects up to 10 percent of the American population.
There are many disorders that can affect weight gain and your ability to lose weight, and so is recommended that you check with your doctor to rule these disorders out, or treat the disorder you do have. When I first started my weight loss journey, my first stop was the doctor to find out what was wrong and where I was headed. This was the doctor visit that changed my life and impacted me enough to change my habits.
Start Losing Weight
If you are having trouble losing weight, learn to recognize if one of these factors is impacting your progress. Once you learn to recognize the factors that affect your weight loss, you can then start correcting them and begin losing weight.
You can also download my guide, “How to Lose Weight 101” and see what steps I took that made my weight loss so successful. This way you can skip all of the mistakes that I made on my journey and lose weight faster.
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About Possible Pat
Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.