When you try to lose weight, you have to understand your body is going to fight back. While you may be able to lose weight at first without much effort, it may start to slow down after a while.
If you’re having a hard time losing weight, here are ten probable reasons as to why it isn’t happening:
1. You’re Not Paying Attention
Studies have shown that keeping track of the food you eat can help with weight loss. Whether it’s writing down the food you eat in a journal or using a smartphone app, make an effort to record every calorie that goes in your mouth.
2. Eat More Protein
Many doctors will tell you that protein is quite possibly the single most important nutrient in your diet. Eating protein at about 30 percent can increase your metabolism by more than 100 calories a day; this, in turn, can lead to consuming fewer calories and even reduce the desire to snack.
3. Watch the Food Quality
The quality of your food is just as important as the quantity. When you eat healthier food, it can help improve your health and help regulate your appetite. When possible, try your best to stick to foods with one ingredient, and if can’t do this, always be sure to read the back of the label and see which ingredients are inside. If there are more than six ingredients, especially those you don’t know about, then you may want to put it back on the shelf.
4. Start Lifting Weights
Losing weight isn’t all about consuming the right foods; you’re going to want to start lifting weights too.
Lifting weights will help you hold on to your muscle mass, and it can also help prevent a metabolic slowdown. The last thing you want to do is lose a bunch of weight and have no muscle to go with it.
5. Watch the Snacking
When you first start your diet, there are going to be those times throughout the day where you are dying to eat a snack. While it’s tempting to eat a piece of chocolate or piece of cheese, it’s important to hold back these temptations to stay on track.
Many of those who do diet often find themselves snacking and not realizing how five pieces of chocolate throughout the day add up to 500 unnecessary calories. Remember, every single thing that goes in your mouth will count as a calorie, so make sure you watch what you consume.
6. Drop the Sugary Beverages
Sugary drinks are considered one the most fattening items your body can digest. Even if you’re drinking something you may think is healthy, you will want to look at the label and see how much sugar is really in it. For example, Vitamin water has 31 grams of sugar per bottle. Even fruit drinks can be problematic.
The point here is to make sure you avoid any drinks with any sort of sugar. It’s also safe to say you should avoid sugar-free drinks as well since sugar substitutes, such as Splenda, can actually cause you to gain more weight.
For a healthier alternative, consider a glass of water with lemon or tea.
7. Watch the Carbohydrates
If you have to lose more weight than the average person, you may want to pay close attention to the carbohydrates you’re consuming.
In some low-carbohydrate diet studies, participants reported losing two to three times more weight than those who were on a standard diet.
8. It May Be a Medical Condition
There are some medical conditions that may be preventing you from losing weight. Some of these conditions, for example, may include hypothyroidism or sleep apnea.
If you feel you these conditions may apply to you, it’s probably best to speak to your doctor to see what your options are.
9. Don’t Starve Yourself
Sadly, some people think dieting is starving themselves and eating as little as possible.
The problem with this is that, sure, while you will lose weight, you’re going to hit a plateau and the eating will start right up again, leading you back to your original weight.
If you’re not comfortable with cutting your calories in half cold turkey, consider cutting 100 calories from your diet weekly until you reach your daily caloric intake goal.
10. Don’t Be Unrealistic
Weight loss will be a slow-moving process, and you can’t expect to lose 90 pounds in 90 days; it just isn’t going to happen. Although some extreme circumstances can happen, you have to ask yourself it’s going to be healthy and safe.
The truth is everyone can’t be the next runway model or a model on the Men’s Fitness cover. The photos you see in magazines are often Photoshopped and are far from what they look like when passing them on the street.
The key here is to set a realistic goal, take your time and find a point that makes you comfortable.