I hear a lot of people say, “I can’t lose weight no matter what I do.” Despite all your desperate attempts and efforts to lose weight, you still are struggling to drop the first pound.
Chances are you might lose weight in the beginning but your weight loss journey eventually stops after sometime.
Guess what? You’re not the only one who is struggling to lose weight.
In this article, we will talk about 15 reasons why you can’t lose weight. You will get to know why the scale won’t budge even when you exercise properly, diet and eat right.
Enough talk already. Let’s talk about the possible reasons you’re not losing weight.
1. You Do Not Get Enough Sleep
A lot of people do everything right in an attempt to lose weight. But they often forget the importance of good sleep when it comes to weight loss.
People who do not get proper sleep have a higher Body Mass Index (BMI), says a study published in the International Journal of Obesity. They also have larger waistlines. Lack of sleep increases the cortisol levels which lead to fat accumulation and weight gain.
Moreover, your body repairs itself during sleep. It is necessary to get a good sleep to recover from your workouts. Poor sleep is one of the leading causes of obesity among adults and children
Get a good 6-8 hours of sleep if you want to lose weight and stay healthy.
Related: Easy Ways To Lose Weight
2. You’re Low On Vitamin D
Lack of Vitamin D can cause weight gain. If you do not eat fresh foods and you do not enjoy going out in the sun, then you might have Vitamin D deficiency.
Vitamin D deficiency can lead to weight gain and bone deformities.
A study conducted at the University of Milan found that the intake of Vitamin D supplements resulted in weight loss in obese people who were running low on Vitamin D.
3. You’re Binge Eating On Healthy Foods
Yes, you should eat healthy foods. But that doesn’t mean you can eat as much as you want to.
Healthy foods like avocados, nuts, cheese etc. are really healthy but they can actually cause weight gain when you eat them in excess amounts.
Such high-energy foods fill your body with excess macronutrients which are stored as fat in your body. We advise you to restrain yourself from overeating healthy foods.
4. You Do Not Drink Enough Water
You might be sabotaging your weight loss plan by not drinking enough water.
Drinking water increases your fat-burning capacity. Even if you are exercising regularly and eating right but you are not drinking enough water, then you are less likely to lose weight.
Strength training, when you are dehydrated, can increase the levels of stress hormones which further leads to weight gain.
Drink 64 ounces of water every day. Not only you will lose weight, your skin and hair will also benefit.
5. You’re Not Getting Enough Calories
You must create a calorie deficit in order to lose weight. I know, I know. But that doesn’t mean that you should starve yourself to death.
You might be able to lose weight in the beginning by not eating enough calories. But that will eventually lead to weight gain.
Because when you do not get enough calories, your metabolism slows down. Your body knows that you’re not going to eat enough calories. So, in order to survive, your body burns calories at a slower rate.
Bottom line? You should eat the right amount of calories.
6. You’re Eating Too Much Sugar
A lot of people eat just the right amount of calories for weight loss but they still find themselves struggling to lose weight.
The problem is not how much you eat. The problem is what you eat.
Just think about it.
Sugar is an instant source of energy.
Your body is doing just fine by burning fat into energy. And then you feed yourself with high amounts of sugar.
As a result, your body uses this sugar as a source of energy and not burning fat.
Bottom line? Avoid eating the sugary foods.
7. You’re Stressed
Stress is the leading cause of obesity. When you are stressed for longer periods of time the levels of cortisol increase.
The increased level of cortisol leads to weight gain and many other health problems.
Reduce the intake of caffeine; spend time with your friends to relieve stress.
8. You Drink Too Much
There is nothing wrong with drinking a glass or two of alcohol. But when you drink too much, you prevent your body from achieving the state of REM (Rapid Eye Movement).
REM is the state when the body burns most of the calories. You achieve this state during deep sleep. In short, alcohol prevents you from achieving this state. And it reduces the fat-burning capability of our body.
You should restrict the consumption of alcohol or should not drink it at all.
9. You Do Not Eat Mindfully
Mindful eating can be quite effective in weight loss. Mindful eating involves noticing the color, smell, flavors of food as well as eating slowly without any distractions.
It’s just you and your food. You enjoy each and every bite of food. You stop eating immediately when your brain receives the signal that the body is full.
When you do not eat mindfully, you end up overeating. To eat mindfully, eat slowly while enjoying the food. Drink water immediately when you feel full.
10. You’re Not On a Low-Carb Diet
A low-carb diet is very effective if you’re looking to lose weight. Studies have shown that people on a low-carb diet lose more weight than people on a low-fat diet and that too at a much faster rate.
Low-carb diet also suppresses the appetite. It also reduces the blood sugar and insulin levels. Cut down the intake of carbohydrates if you want to lose weight.
11. You’re Not Doing Strength Training
A lot of people just talk about cardio when it comes to losing weight. Cardio is great but strength training is more effective.
You lose muscle mass while doing cardio. You do not want to be “skinny fat.” People who do strength training lose fat while retaining body muscles.
Moreover, you lose more calories when you have larger muscles. Strength training also increases the metabolism.
12. You’re Physically Inactive
People spend quite a good amount of time in the gym but they are usually inactive throughout the day.
Sitting for long periods of time decreases the activity of the fat-burning enzyme called lipoprotein lipase (LPL). It also increases our blood pressure.
Try to stay active during the day if you want to lose weight.
13. You’re Not Getting Enough Protein
Protein suppresses the appetite and burns fat. Protein builds muscle mass. Larger muscles burn more calories.
Consuming protein in your breakfast will keep you full throughout the day and you will crave less for unhealthy food items.
Protein shakes are best to recover from workouts. You should also drink protein shakes before bed if you want to lose weight.
14. You’re Eating Too Much
You might be struggling to lose weight just because you are eating too much.
A lot of people do not keep track of their calories intake and they eat more calories than they should without even realizing it.
People often underestimate the number of calories they consume. And this leads to weight gain.
It is better to track down the number of calories you consume.
If you find it hard to keep a check on the calories you consume, then you can use apps like MyFitnessPal and log your meals. You can keep track of your caloric intake easily there.
15. You Completely Avoid Your Favorite Food
Yeah, you are dead serious about losing weight and you do not want to eat anything to sabotage things, right?
Well, you may be wrong here. You might be sabotaging things by going too hard on yourself.
If there is something that you love to eat, don’t cut it out. You can eat unhealthy food every once in a while.
Avoiding your favorite food will restrict you from eating healthy and make the weight loss difficult in the long run.
Instead, you can eat your favorite food and try to compensate for whatever you eat. For example, you can spend an extra 5 minutes at the gym for eating unhealthy food.
Not only will it help you with weight loss, but you will also find the whole weight loss process easy.
16. You Skip Your Breakfast
A healthy breakfast is the best way to start your day. Not only does it help you with the weight loss, but it also fuels you up for the rest of the day.
It helps you burn calories throughout the day. Breakfast lowers the levels of bad cholesterol.
Some people think that they can easily cut the calories by skipping the breakfast. But this often results in binge eating later in the day.
Research says that people who eat breakfast are thinner and have smaller waistlines than those who don’t eat breakfast.
Eating breakfast controls your appetite throughout the day.
So, these might be the reasons why you are not losing weight. It is important to figure out what is holding you back and why you can’t lose weight.
Once you figure out the root cause of you not losing weight, things will get so much easier.
What do you think is the reason why you are not losing weight? Are you sabotaging your weight loss by doing one of these things?
If you have any questions feel free to ask us.
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If you have any doubts or suggestions, then leave a comment in the comment section below.