11 Reasons Why You Are Not Losing Weight & How To Fix Them

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Weight loss is not always easy and numerous factors can bring it to a standstill.

At the most basic level, weight loss failure occurs when calorie intake is equal to or higher than calorie expenditure.

You may be able to lose quite a lot of weight at first, without much effort. However, weight loss may slow down or stop altogether after a while.

There are many things that can influence weight loss, some of which may be more obvious than others. It’s worth considering all of them as you work to make changes that will get you results.

You're Not Eating Enough Protein

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Eating appropriate amount of protein is one of the most important factors for weight loss and a better looking body.

A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones.

Protein contributes to satiety and satisfaction, and it does slow the rise in blood sugar. In time, that helps you maintain your energy levels and helps you control your appetite.

If you exercise as part of your weight loss plan (which you should!), then it is highly recommended that you may want to include more protein in your diet. Dieters who exercise can still use the 10-35 percent recommendation as a guideline and keep their protein intake at the higher end. 

An average dieter needs 0.4 to 0.5 grams of protein per pound of body weight. That’s 0.8 to 1.0 grams per kilogram.

You're Still Consuming Sugary Drinks


Sugar is the Number 1 enemy of weight loss. Sugary treats, sweetened soda and other sweet high-calorie drinks can add inches to your waistline if you consume them regularly and they will not help in losing weight either.

An observational study suggested that among men and women with a genetic risk of obesity, those who drank at least one sugary drink a day were four times more likely to become obese than those who drank less than one sugary drink a month.

It’s not just soda but also sports drinks, lemonade, sweetened iced tea, and juices that can lead to weight gain and other health problems.

The average can of sugar-sweetened soda or fruit punch provides about 150 calories, almost all of them from added sugar. If you were to drink just one of these sugary drinks every day, and not cut back on calories elsewhere, you could gain up to 5 pounds in a year. Beyond weight gain, routinely drinking these sugar-loaded beverages can increase the risk of type 2 diabetes, heart disease, and other chronic diseases. 

You're Only Doing Low-Intensity Workout

If talking on the phone while walking leisurely on a treadmill is the only form of exercise that you have in your “workout plan for weight loss” then don’t be surprised if the weight isn’t coming off.

In order to lose weight effectively and keep it off, you must either opt for High Intensity Interval Training (HIIT) or Strength training (weight training).

During HIIT – which include all-out bursts of 100 percent effort followed by short rest periods – you increase speed, power, endurance and metabolic rate, which helps you burn fat faster.

But did you know that adding resistance training to your workout routine will make it much more effective for long-term weight management?

The reason weight training has such a prolonged calorie-burn effect is because the greater the intensity, the more oxygen your body will need post-workout to recover and repair muscles. 

Resistance training builds muscles that permanently increase your metabolism and burn calories 24/7, even when you are on your couch watching Netflix after your workout. 

That’s why it is highly recommended to have a mix of cardio and resistance training for weight loss and long-term weight management.

Simply said, cardio is great for losing weight now, while resistance training is great for managing your weight permanently.

You're Not Drinking Enough Water

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Many studies support the theory that drinking water is beneficial for weight loss. Also, hydration is key for many factors that play a role in weight loss, including digestion and muscle function.

Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body to stop retaining water, leading you to drop those extra pounds of water weight.

Water is a natural appetite suppressant as water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger. Water increases calorie burning as it increases the body’s resting energy expenditure and it also helps to remove waste from the body.

In order to lose weight you have to make sure that you’re drinking the recommended eight to ten eight-ounce glasses per day to keep yourself hydrated and encourage weight loss.

You're Not Keeping Track of What You're Eating

Tracking your diet, in other words making a note of everything that you eat is one of the most important things to do in your weight loss journey. Write down everything you eat or drink in a food diary.

A smartphone app like Lose It! or MyFitnessPal can be very effective tools.. These apps also offer information on calories and other nutrients.

A recent study showed that women who kept food journals consistently lost about 6 lbs. more than those who did not. This was likely because they held themselves responsible for everything they ate. Food journaling isn’t easy or convenient, but done consistently, it can help steer dieters to more healthful choices since it allows people not only to keep track of calories, but also to keep a check on the overall quality of their diet.

Accuracy and consistency are two secrets for successful food journaling.

So what should you include in a food diary.

What are you eating? Write down the specific food and beverage consumed. Include any sauces, condiments, dressings, or toppings.

How much are you eating? List the amount in measures (cups, teaspoons, tablespoons) or in ounces. If possible, it is best to weigh and measure your food, otherwise ,do your best to estimate the portion.

When are you eating? Noting the time of the day when and what you are eating can be very effective in identifying and eliminating unhealthy eating patterns.

You're Still Drinking Alcohol

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If you are serious about your weight loss goals then truth be told – you have to either give up alcohol completely or drastically reduce the consumption.

The body cant store alcohol, so it metabolizes it right away. Since the alcohol becomes a priority in the metabolic process, your body won’t metabolize other fats and sugars as efficiently, ultimately slowing your metabolism down over time.

Alcohol can cause weight gain simply because it has calories. Not only does the actual alcohol has calories, but additives and mixers that are included with many alcoholic beverages can be packed with calories as well as sugar. The calories that come from alcohol are considered empty, meaning they can pack on the pounds, but they have no nutritional value.

The empty calories in alcohol add up fast when you consider alcohol has nearly as many calories per gram as pure fat. A frozen margarita is similar in calories to a cheeseburger and drinking a glass of wine is like eating a slice of cake, calories-wise.

The juices and sodas that many alcoholic beverages are mixed with are loaded with sugar, which can be stored as fat. Moreover, drinking often increases your appetite and decreases your mindfulness – which in turn leads to poor food choices and over-indulging.

You're Eating Too Much Of Healthy Food

We have all heard “Too much of anything is bad for you.” 

Some of us like to take our weight loss efforts to the next level and we either end up exercising a lot or eating a variety of healthy food in large portions.

You obviously know that you need to control your portions when you have a piece of cake or bowl of ice cream. But you may not have realized that the same goes for grains, healthy fats, and even fruit.

When you load up your plate with good things like quinoa, avocado, nuts, berries, greek yogurt and oatmeal, what you have to realize those aren’t “free” calories. No matter how healthy the food is for you, those calories can still add up, causing you to experience a weight loss plateau or even weight gain.

We have the capacity to eat a lot more calories than we burn off. So don’t assume as many do that portion size doesn’t matter as long as you’re eating only healthy foods. Yes, even fruit can add up. If you did eat that quarter of a watermelon, it would cost you about 350 calories. Fat free granola might be healthy, but that doesn’t mean you should eat a lot of it. When it comes to healthy calories, you can, in fact, get too much of that too.

You're Not Following Mindful Eating

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Mindful eating is a technique that helps you gain control over your eating habits.

It has been shown to promote weight loss, reduce binge eating, and help you feel better.

Mindful eating is not a diet, or about giving up anything at all. It’s about experiencing food more intensely — especially the pleasure of it. You can eat a cheeseburger mindfully, if you wish. You might enjoy it a lot more. Or you might decide, halfway through, that your body has had enough. Or that it really needs some salad.

Mindful eating in broad terms is paying attention to what you are eating. By truly paying attention to the food you eat, you may indulge in these types of foods less often. In essence, mindful eating means being fully attentive to your food—as you buy, prepare, serve, and consume it. However, adopting the practice may take more than a few adjustments in the way you approach meals and snacks.

You're Taking Week-ends off

Your days off should not be your dietary downfall.

Monday through Friday, we juggle work obligations and family activities, and rush to get dinner on the table. Then when the weekend finally comes, we kick up our heels, shift into relaxation mode – and enter a dietary danger zone, where healthy eating and fitness routines may get cast to the wind.

You can follow the 80/20 rule for your diet during the weekends.

The first strategy is to follow your usual healthful eating plan carefully and get to the gym daily during the week — so that when the weekend comes, you can relax a little.

This doesn’t mean binge-eating a whole pie in one sitting. It simply means enjoying some of the calories you’ve saved during the week, maybe in the form of a glass of wine or a serving of your favorite dessert. Think of it as the 80/20 rule: 80% of the time, you stick to your healthy routine; the other 20% is your flex time, to indulge in whatever suits your fancy.

Yes, you can have your cake and eat it, too, as long as the slice is small — and you keep up your activity. 

You're Impatient With Unrealistic Goals

Gaining weight takes two seconds and very little effort, but losing it can take forever. It’s frustrating, particularly when you’re giving it your all and not cheating even a little bit (or maybe just a tiny bit).

Even though you can’t wait to hit your goal weight, it helps to remember that losing weight is a biological process and the healthiest way to do it is slowly.

Fast weight loss may give you an ego boost, but often equals temporary results, not the lifelong, slender health you are striving for. A positive attitude is more than half the battle, especially when the scale refuses to budge in the right direction.

Slow weight loss is not the same as no weight loss.! As the pounds start to come off, your appearance begins to change in amazing ways. Your skin becomes clearer and your hair, more lustrous. The new, self-loving habits you’ve embraced of healthy eating and exercise combine to create a more vibrant, energetic you.

Embarking on the weight loss journey is not enough, you have to patiently do the hard work, taking care of your diet and exercise until the results starts to show.

Being impatient and wanting quick results will only increase your chances of doing something reckless like going on a crash diet.

You're Not Sleeping Well

When you are trying to lose weight, there are certain things you know you should do. You should give up on sugar and junk foods, you should exercise and YES! – you should get  enough sleep.

Skimping on sleep sets your brain up to make bad decisions. It dulls activity in the brain’s frontal lobe, the locus of decision-making and impulse control.

The amount of sleep you get directly affects your diet. People who are sleep deprived tend to weigh more and have more trouble losing weight than those who get adequate rest, even when they follow the same diet. When you don’t get enough sleep, your body over produces the hunger causing hormones leptin and ghrelin. You could be more susceptible to overeating, while at the same time being less satisfied afterward.

Recent researches have shown that lack of sleep decreases protein synthesis, causes muscle wasting, and can lead to a higher incidence of injuries. It also slows production of growth hormone, which can make it more difficult for your body to build muscle, to recover from exercise and utilize fatty acids as a fuel.

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