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21 Mistakes And Reasons Why You Are Not Losing Weight

Not losing weight even after eating right and exercising. Reasons, why you are not losing weight, are dependant on multiple factors. You might have hit a weight-loss plateau and now that scale is just stuck.

Let’s have a look at 21 common reasons why you are not losing weight anymore.

You Are Not Taking enough Protein

Protein regulates hormones and reduces daily cravings. Protein also boosts our metabolism helping to burn calories faster. Furthermore, it helps build and repair muscles.

Your daily protein intake should be met in order to achieve your weight loss goals. Here is a simple protein intake calculator for you to incorporate into your diet.

Protein also aids digestion and prevents metabolic slowdown. The metabolic slowdown happens when you are on a restrictive diet and your body goes into starvation mode to survive.

You Are Not In a Calorie Deficit

Firstly, Being in a calorie deficit is the most important factor in weight loss. If you are not burning more than you are consuming, then that is the reason you are not losing weight.

Secondly, if you struggle with maintaining a calorie deficit or don’t know how much you should be eating the use this calorie deficit calculator to achieve your goals.

In addition to that, meal prepping can help you maintain a calorie deficit throughout the week, even on weekends.

You Are Not Eating Mindfully On Weekends

After following your diet the entire week, you might feel like you deserve a treat on the weekend, and you might eat all the junk food that you have been craving all week and might go overboard.

You should honor your cravings, but consume them in moderation. furthermore, consuming large amounts of even healthy foods can be the reason why you are not losing weight.

Be mindful of what you eat. Notice that at times when you overeat, its not just your stomach that hurts, but also you feel mentally blocked and exhausted.

Not Drinking Enough Water

Our body needs water to digest and burn calories. Drinking more water can also increase calorie burning while resting. Moreover, drinking water helps in building resistance while working out.

Being hydrated decreases the chance of stuff like muscle cramps and exhaustion getting in the way of a good workout.

Water aids in the proper movement of muscles, connective tissues, and joints. It also aids the efficient functioning of the lungs, heart, and other organs as they ramp up operations during the exercise.

Drinking water is also an appetite suppressant that will reduce the chances of binge eating and turning to sugary drinks.

drinking water

Not Limiting Your Carb Intake

If your fitness goal involves losing excess amounts of weight, then you should opt for a low-carb diet such as Keto Diet.

When you are on a ketogenic diet, your insulin levels drops(insulin acts as a fat storing hormone). Low insulin levels will help you shred body fat faster and result in effective weight loss.

This does not mean that you have to completely get rid of all the bread in the house. Carbs are not the enemy, anything that is eaten in moderation will not harm your fitness goals.

You Are Eating Frequently

Some might suggest that eating small portions will keep you full and still under your diet plan. On the other hand, eating oftentimes might end up consuming excessive amounts of calories than your limit.

There is a better proven effective way of eating meals within a period of time called Intermittent Fasting.

Intermittent fasting should not be confused with a diet such as vegan diet or keto diet. In fact it is more of an eating patter that you follow that guides you when you should eat your meals.

Fasting increases insulin sensitivity and lower insulin levels make stored body fat burn faster if you’re in calorie deficit

Not Sleeping Enough

Yes, not getting enough sleep and rest can also be one of the reasons you are not losing weight. When we do not get enough sleep, Our body’s ability to process insulin, a hormone that converts sugar, starches, and other carbohydrates into energy, fails.

When your body doesn’t react to insulin properly, it has a hard time removing fats within one’s bloodstream, so it stores them as fat.

Therefore, a bad sleep schedule or having sleep deprivation will hinder your metabolism.


You Are Not Doing Strenght Training

Strength training to lose weight fast might be the best way to gain your fitness goals. Why? Because it helps to gain lean muscle mass and helps lose overall body fat content (combined with calorie deficit diet).

As and when you gain lean muscle, it will help improve your resting metabolism, which helps you burn calories throughout the day, even when you’re not physically active. 

You are losing Fat and Gaining Muscle

This another common situation when the scale might not be going up but you are still losing your body while gaining more muscle mass.

The number on the scale might not indicate all results at times. Notice how your body is changing and how much muscle definition you have achieved.

There could also be other temporary reasons such as bloating, undigested food and water retention.

You Are Eating less

Yes, this could also be one of the major reasons for the weight scale to be stuck. When you start eating way less than your recommended calorie deficit intake, your body will fight back and slow your metabolism.

Therefore, with a slow metabolism you will automatically burn fewer calories in longer periods.

Make sure to meet the calorie requirements for your body. Use this helpful Calorie calculator.

Not Doing Cardio

Cardio exercises such as running, swimming, walking, going up the stairs, and rope skipping can get that heart rate going and induce intensity into movements.

Doing cardio especially after strength training can bring in additional benefits since all the energy compounds have been broken down while lifting weight, so you will burn more calories easily.

Cardio is great to burn off those extra calories and meet your calorie deficit goal of the day.


You Might Be Drinking Too much Juice

Healthy juices marked as healthy such as orange juice, cranberry juice, and apple juice have hidden sugar and calories. If you are not paying attention to the nutritional facts at the back of the products, you might be drinking excess calories.

Instead of drinking fruit juices, try eating them raw, it is unlikely you will eat 5 oranges in one sitting, but the juice of 5 oranges can be easily consumed in one glass.

Drinking Alcohol

This could also be the mistake you are making without realising. All the Wine, beer and cocktails are emplty calories, having no nutritional value.

Drinking in moderation is considered unless you are in your calorie deficit, but if you keep drinking alcohol on a regular basis, you are likely to go over your recommended calorie intake.

Besides, alcohol increases our appetite and hunger to eat more food and those food choices are not always healthy.

drinking alcohol

Not Eating Whole Foods

Make sure you are eating the “Rainbow”, which is nothing else but filling your plates with colorful veggies. Try and have a balanced meal with adequate protein, fiber, and carbs.

Make sure you are cooking most of your meals by yourself and not eating the packed food, even if labeled as healthy food.

Doing so will put you in the habit of carefully picking your meals and improve mindful eating.

You Might Be Stressed Out

Firstly, when we are stressing over something, we tend to food for comfort.

Secondly, we might skip meals or lose our appetite overall in a stressful period, which can hinder our metabolism and disrupt the goal of weight loss.

Yoga and meditation can be extremely helpful n relieving stress. Here is an article to destress through doing yoga at home.

stressed out

You Have Been Dieting For too Long

When you are on the same diet for a couple o months, you are likely to hit a weightloss plateau. When this happens you will not drop any more pounds.

What you need to do is increase your calorie intake and focus on strength training to build more muscle.

Once you have gained a few pounds, get back to your calorie deficit but this time you will have more muscle definition and strength.

You Are Being Impatient

You might be following a program, eating well, and working out regularly, but will question, “Why am I not losing weight”.

Try and e realize that everybody’s body is different. What worked for someone might not work for you.

So be patient with your weight loss goals. Remember to be consistent and not lose motivation. Nothing happens overnight.

Currently Facing a Medical Condition

It would be more difficult to lose weight if you have a medical disorder that affects your hormones (such as hypothyroidism or polycystic ovary syndrome), insulin levels (such as diabetes), or blood pressure (such as heart disease).

You Might Be Eating Excess Healthy Foods

Excess eating even healthy food can be hindering your weight loss goals.

That is right, if you are eating and snacking on healthy food and going over your calorie intake for the day, it will be difficult to drop that excess weight.

Keep in mind that being in calorie deficit is the only way you will lose fat.

You’re Getting Older

As you get older, with age your metabolism slows down and so does the weightloss gets challenging.

Focus on strength exercise to increase muscle density, which will help you burn more calories at rest and, as a result, kickstart weight reduction if you’re stuck.

You Have An Eating Disorder

You might find yourself craving for junk food all the time, or end up binge eating. This can be a sign of eating disorders.

This does not mean you are not strong enough or healthy enough to reach your fitness target.

Talk to a Health Nutritionist and get professional help to deal with your addiction to food.

Key Takeaway

Do not lose motivation when you see the scale stuck on the same weight for longer time.

Remember to stwich things up here and there in your diet and your workouts to kickstart your weigh loss again.

You have to be in calorie deficit no matter what to lose any weight.

Do not forget that you are trying to make a lifestyle change, which will take some time so be patient with yourself.

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