If you’ve been trying to lose weight over time but have not gotten a positive result, this article is for you. It’s also for those who want to embark on the weight loss journey. It contains everything that you need to know about why you might not be losing weight despite the efforts expended all this while.
Here are the reasons why you’ve not been losing weight:
Not enough protein
Protein is the single most important nutrient for losing weight. Eating protein at 25–30% of calories can boost metabolism by 80–100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking.
This is partly mediated by protein’s effects on appetite-regulating hormones, such as ghrelin and others.
If you eat breakfast, be sure to load up on protein. Studies show that those who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day,
A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. Additionally, it helps prevent weight regain.
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 healthy. Stick to whole, single-ingredient foods as much as possible.
You’re Eating Too Many Calories
A large number of people who have trouble losing weight are simply eating too many calories.
You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake by a significant amount.
If you are not losing weight, you should try weighing your foods and tracking your calories for a while.
Tracking is also important if you’re trying to reach a certain nutrient goal, such as getting 30% of your calories from protein. This can be impossible to achieve if you’re not tracking things properly.
It is generally not necessary to count calories and weigh everything for the rest of your life. Instead, try out these techniques for a few days every few months to get a feel for how much you’re eating.
You’re Not Keeping Track of What You’re Eating
Awareness is incredibly important if you are trying to lose weight. Many people don’t have a clue how much they’re really eating.
Studies show that keeping track of your diet helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don’t.
You’re Binge Eating (Even on Healthy Food)
Binge eating is a common side effect of dieting. It involves rapidly eating large amounts of food, often much more than your body needs.
This is a significant problem for many dieters. Some of them binge on junk food, while others binge on relatively healthy foods, including nuts, nut butter, dark chocolate, cheese, etc.
Even if something is healthy, its calories still count. Depending on the volume, a single binge can often ruin an entire week’s worth of dieting.
You’re Not Lifting Weights
One of the most important things you can do when losing weight is to do some form of resistance training, such as lifting weights.
This can help you maintain muscle mass, which is often burned along with body fat if you are not exercising.
Lifting weights can also help prevent metabolic slowdown and ensure that your body stays toned and muscular.
You’re Still Drinking Sugar
Sugary beverages are the most fattening items in the food supply. Your brain doesn’t compensate for the calories in them by making you eat less of other foods.
This isn’t only true of sugary drinks like Coke and Pepsi — it also applies to “healthier” beverages like Vitamin water, which are also loaded with sugar.
Even fruit juices are problematic, and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruits.
You’re Not Doing Cardio
Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of exercise that increases your heart rate. It includes activities such as jogging, cycling, and swimming.
It is one of the most effective ways to improve your health. It is also very effective at burning belly fat, the harmful “visceral” fat that builds up around your organs and causes disease.
You’re Not Sleeping Well
Good sleep is one of the most important factors for your physical and mental health, as well as your weight.
Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively.