Weight loss is a process, which we would want to happen quickly when trying for it. But there are certain factors which prevent it. These factors at times are worth considering, as you move ahead with the weight loss process.
Common Reasons Why You Are Not Losing Weight
Some of the common reasons why you not able to lose weight even while giving your best effort includes:
Lack of Sleep
Sleeping too less can make you gain weight. A study showed that females who slept 5 hours a night were more likely to gain weight than those who slept for 7 hours.(1) Researchers also found that sleep restriction altered endocannabinoid levels. These are the chemical signals which affect the appetite.(2) Also, poor sleep in adults and children is linked with obesity.(3)
Sleep deprivation affects the secretion of cortisol, a hormone which regulates appetite. It may also make you tired and make you skip exercise which may lead to burning fewer calories.
Getting enough sleep is very important as it affects you physically and mentally as well. Sleep deprivation may make you feel cranky, confused, irritable, and may also lead to depression. This can affect the activity level and food choices.
Going to sleep at the same time every day helps avoid caffeine which you generally get into a habit of, if sleeping late.
Stress and weight gain are linked with each other. Constant stress can lead to the following health problems.
Excess stress can lead to an increase in the production of cortisol. This can increase the appetite and contribute to weight gain.
Most of us during stress, reach out for comfort food, which is always the ones rich in sugar and fat.
When stressed, workout can seem to be too daunting. You may not feel like doing anything and feel fatigued.
Check on with yourself and work on lowering your tension levels. A study showed that meditation can help in reducing stress and decreasing binge eating because of it.
Eating Too Much
Losing weight is not just about eating healthy but also keeping a check on how much you eating and how many calories you care about burning.
Most of us have a habit of not giving a thought to how much we have eaten when we go for an outing. Studies show that people tend to underestimate their calorie intake by a significant amount.(4, 5)
If you feel you are not losing weight try and track the calorie intake, for a few months. You can take help of a calorie counter or calorie calculator for this purpose.
Water helps in losing weight. It has zero calories and can satiate the thirst without adding weight. If you are well-hydrated, it is less likely that you would grab a soda, juices, or coffee drinks loaded with sugar.
A study showed people who drink half a liter of water before meals lost 44% more weight than those who did not.(6)
Drinking water also boosts the number of calories burnt by 24-30% in a period of 1.5 hours.(7)
If drinking alcohol, stick to vodka with zero-calorie beverages. Beer and wine are sugary alcohol and are very high in calories.
Alcohol in itself has 7 calorie per gram which is very high. If you are in a habit of drinking often and around 3 drinks in a day. You are more likely to gain weight as high drinking has been linked to weight gain.(8)
Starving For Long
If you give a very long gap between the meals the metabolism tends to slow down and is not able to burn calories in the next meal you eat.
Also, after starving you may overeat as you might be very hungry, try eating a smaller portion and do not space out your meals too much.
If you have been dieting for too long and reached a weight loss plateau, it’s the time you need to give it a break.
There are certain medical conditions such as hypothyroidism, polycystic ovarian syndrome, and sleep apnea which can lead to weight gain which is very hard to lose.
Also, there are certain medications which make you gain weight.
Weight loss is not easy, and the main reason for its failure is when the calorie intake is more than the calorie expenditure.
Dedication, change in lifestyle, perseverance, and resilience are important if you want to achieve weight loss goals.
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