8 Reasons Why You Are Not Losing Weight

When you lose weight, your body fights back.You may be able to lose quite a lot of weight at first, with minimal effort. However, weight loss may slow down or stop altogether after a while.

This article lists 10 common reasons why you’re not losing weight.

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1. You’re skipping on protein

Whether you prefer lean meats, tofu or legumes, make sure you’re eating enough protein– especially when you’re lowering your overall calorie intake. To ensure lower numbers on the scale are reflecting a drop in fat and not muscle, it’s important to have adequate protein n your diet.

Studies have found that people with diets where protein comprised 15 to 25 percent of their daily calories stored 45 percent of excess calories as muscle, while those who ate only 5 percent of their calories from protein stored 95 percent of excess calories as fat.

Starting the day off right—say with eggs instead of sugary cereal—can help curb cravings throughout the day, too

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2. You’re Not Getting Enough Sleep

ack of sleep can contribute to weight gain. A 2006 study found women who slept five hours a night were more likely to gain weight than women who got seven hours of sleep.1

Researchers speculate that:

  • Losing sleep may make you feel hungry, even when you’re not.
  • Sleep deprivation may affect the secretion of cortisol, one of the hormones that regulates your appetite.
  • When you’re tired, you may skip exercise or simply move around less, burning fewer 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 can make you feel cranky, confused, irritable, and can even contribute to depression, which can affect your activity level and food choices.

Getting up and going to bed at the same time every day, avoiding stimulants like caffeine several hours before bedtime, and other changes can go a long way in improving the rest you get.

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3. You Don’t Drink Enough Water

Between 2 and 6 cups of clear, plain water each day can help you lose extra pounds. Water has no calories at all, so it satisfies your thirst without adding weight. And when you drink enough water, you may be less likely to grab sodas, juices, or coffee drinks packed with sugar. High calories in sweet drinks can add up to a big weight gain.

4. You’re drinking too many sugary drinks

If you start accounting for the number of calories you are taking in simply through your choices of drinks, you’d be more careful. A pina colada is 425 calories. Yikes!

5. You’re Not Eating Whole Foods

Food quality is just as important as quantity.

Eating healthy foods can improve your wellbeing and help regulate your appetite. These foods tend to be much more filling than their processed counterparts.

Keep in mind that many processed foods labeled as “health foods” aren’t really healthy. Stick to whole, single-ingredient foods as much as possible.

6. You’re Stressed Out

Stress and weight gain, or lack of weight loss, go hand in hand.2 Constant stress can contribute to a number of health problems, including:

  • Raising cortisol: Like sleep deprivation, too much stress increases the production of cortisol. Not only does this increase appetite, it can also cause extra abdominal fat storage.
  • Cravings: When we’re stressed or unhappy, many of us reach for “comfort foods” that are high in sugar and fat.
  • Skipping workouts: Feeling down, fatigued, or stressed can make a workout seem too daunting.

Taking short moments throughout the day to consciously check in with yourself and lower your tension levels is a good starting place for dealing with chronic stress. Mindful meditation is a good way to bring more calm to your life.

7. You Wait Too Long to Eat

When you space out your meals too much, your metabolism slows down and isn’t able to burn off all the calories you eat in your next meal. Those extra calories may wind up as extra weight. And you may overeat because you’re too hungry. Try eating smaller portions, and eat more often.

8. You Reward Workouts With Food

Exercise is a great way to lose weight — it burns calories and builds muscle mass. But if you indulge in a big dinner or smoothie after every workout, you can ruin all that sweaty work. Watch out for high-sugar sports drinks and protein bars, too. While they can help quench your thirst or give you an energy boost post-workout, they can be very high in calories