When you’ve been trying to eat better and go to the gym more often, it can become extremely frustrating when weight loss simply isn’t happening. Unfortunately, everyone’s body is different, so certain weight loss methods might not be working for you. There are also other factors to take into consideration that might be hindering your weight loss. So, let’s take a look at what those reasons could be.
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Snacking
There’s nothing quite like putting your feet up and munching on snacks while watching your favourite shows but unfortunately, those extra calories can quickly add up over the course of a week or a month. Try keeping a food diary of not just your meals, but everything you snack on. You might be surprised to see how those snacks have put up your calorie intake!
Instead of gorging on snacks that are higher in calories (no matter how good they taste), consider opting for healthier options. Veggies like carrots and celery are delicious with hummus or a light cream cheese. Being mindful of everything you’re putting in your body is key to successful weight loss, and that may mean switching out your snacks. Or, if you really want to enjoy the naughtier snacks, make sure you make up for it with a lower calorie meal.
You should also consider eating more snacks that are rich in protein as they will keep you fuller for longer, which will minimise your need to snack and help keep muscle mass, even on those days where you need some downtime.
You’re Gaining Muscle
You’ve been working out, and hard, so why aren’t you losing any weight? Well, muscle is more dense than fat, so there’s a good chance that you’ve gained some muscle from your workouts. And that’s great if you want to convert fat to muscle! The truth is, as you lose weight, especially if you’ve got a considerate amount to lose, the muscle gain will help your new and improved body look more toned.
That’s not to say you have to become a bodybuilder either. It simply means that your body is converting stored fat into muscles and that’s why the pounds aren’t dropping on the scales. If you’re worried about becoming too bulked up, speak to a personal trainer about exercises you could be doing to tone up and slim down rather than build too much muscle.
Lack of Sleep
If you work late or simply like to stay up later to catch up on TV, this could be affecting your weight loss goal. When you don’t get enough sleep, your body releases hormones that will make you hungrier and more prone to reach for comfort foods. While that’s fine once in a while, if it’s a regular thing, you’re going to struggle to lose weight.
Also, when you’re sleeping, your body gets the chance to rest and rejuvenate. This means any efforts you’ve put into losing weight are put into play, and that’s why you need a decent night of sleep. Try to get between 7-9 hours of quality sleep every night.
If you struggle to settle down at a decent time of the night, it’s time to create a sleeping schedule for yourself. Dim down the lights, put away any electronic devices, and put on some relaxing music or read a book. You’ll find that you’re able to drift off into a more natural sleep, and you’ll soon notice the weight melting away once you’re getting enough sleep.
Liquid Calories
It’s great to enjoy a wide range of different drinks, but sugary coffee or soda isn’t going to do your body any favours. Water, herbal teas and black coffees are great ways to keep the calorie count down. If you’re bored of water, you can add fruit or vegetables to make it more exciting. Or, you could use an Air Up bottle, which uses your sense of smell to make you think you’re drinking something else when in fact, all that’s in the bottle is water.
Keeping the amount of alcohol you consume in check is also important. Alcohol contains a high amount of calories, and can make you gain weight rather than lose it. While it’s absolutely fine to enjoy a drink every now and then, reign back what you’re consuming and you’ll notice a difference in your weight loss.
Not only does cutting back on high-calorie liquids help with weight loss, but it will also reduce the risk of tooth decay or diabetes in the future.
Stress
Stress can also play a huge role in your weight loss journey. When you’re stressed, you produce a hormone called cortisol which can lead to weight gain, especially around your midsection. No matter what your cause of stress is, it’s important to find healthy ways of dealing with it. This could be through exercise, meditation, or even letting loose on the karaoke machine. Deep breathing exercises such as yoga can also be great for practising mindfulness, which will contribute to your overall stress levels.
Not only does managing your stress levels make losing weight easier, but it’s also essential for your overall well-being. If you find yourself stressed a lot, it’s important to find time for self-care, whether that’s in the form of a hobby you love or simply taking yourself off for a relaxing bath after a long day. These small acts of self-care really do make the difference, so don’t forget to do it.
The Same Routine
Our bodies adapt pretty quickly, so if you’re doing the exact same thing as you were when you started your weight loss journey, it might be time to change it up. Try attending a new class, or challenge yourself with current exercises you’re doing. For example, if you normally do 30 laps when you go swimming, try adding another 5 or 10 laps each time you go. Your body will be working harder each time, which means each workout will be more effective than the last.
Remember to try different exercises to target different areas of your body to keep things mixed up too. One day, concentrate on your upper body, then your core, and then your lower body. Then, throw a full body workout into the mix.
The same goes for your diet too. As you lose weight, you’ll need to decrease the amount of calories you allow yourself to consume to make your efforts effective. Try removing 100 calories each time you notice a plateau in your weight loss and see if that helps. Of course, you’ll get to a point where you can’t decrease your calories any further but by then, your body will be used to eating smaller amounts and you can focus on exercise even more.
Dehydration
Water is so important when it comes to weight loss. Not only does it help your body function properly, but it also helps with digestion and temperature control. When your body is properly hydrated it’s naturally more comfortable, meaning you’ll be able to push workouts further without feeling drained as quickly. Just remember to drink plenty before and after working out so you don’t lose out on valuable hydration!
Portion Sizes
Finally, it’s really easy to pile up the food on your plate, but the reason you might not be losing weight might simply be because you’re eating portions that are too big. You might be eating all of the right things, but too much of even a good thing isn’t always good for you. Try slimming down your portion sizes or pre-portion meals so you don’t accidentally overeat.
