You joined a gym. You filled your pantry with healthy snacks and threw out the potato chips and sweets.
Then why aren’t you losing any weight?
This is a common issue for both men and women and it can be super frustrating. When you feel like you’re doing everything right and you’re not getting the desired results, it sucks.
If your weight loss efforts are not going to plan, it may be due to 1 or more of the following 9 reasons.
1 – You aren’t eating as healthy as you think you are
Eating right, are you? You’ve cut back on regular soda and only drink diet drinks. You heard that y
ou should be getting a lot of dietary fiber, so you’re eating plenty of whole wheat noodles. You may have heard that carbohydrates can lead to weight gain. So, you are proud of your choice to purchase only loaves of bread with 1 g of net carbohydrates per slice.
The problem here is, you are consuming nothing but empty calories. Diet drinks and food items along with processed grains are not good for you. They not only don’t provide nutrients, they can cause damage to your body.
AND for the majority of people, gluten which generally is found in wheat, causes issues like inflammation. Simply eliminating gluten can make all the difference.
Don’t believe it just because I said so, try it. Give it up for 30 days and see what happens to your weight.
You can’t just go low-carb and expect the weight to drop away. You have to limit your carbohydrates while also eating nutrient-rich foods.
Learn to read labels and steer clear of added sugars.
Fat-free foods, diet foods, and even products free of sugar can be crammed full of other dietary bad guys. Learn to read food labels and eat fewer processed foods. If it comes in a bag, package or wrapper, there is a good chance your food is chock-full of trans fats, sugar, salt, monosodium glutamate and other unhealthy elements which are keeping you from losing weight.
2 – There is too much stress in your life
A nutritious whole foods diet and daily exercise can’t do the job if you are stressed out all of the time.
This is because of the way your body responds to any type of stress. The stress hormone, cortisol, could be wrecking your weight loss plans. Your mind does not differentiate between different types of stress. All it knows is that stress of any kind signals your fight or flight response. Stress is recognized, so your body prepares to either defend yourself, or to flee the stress-causing situation.
This spikes your production of cortisol, while automatically lowering your resistance to insulin. This process unfortunately causes your body to store fat. Even though most stress in today’s modern day societies is not life-threatening, your body responds the same way it did when stress triggered a survival response. Limit the number of stress triggers in your life, and your weight loss efforts will be rewarded. Give meditation a try. Start with 5 minutes a day. I use HeadSpace and love it.
3 – You may actually be losing fat even though your weight is the same
Does your scale refuse to cooperate? Are you weighing yourself day after day, only to find you have hit a weight loss wall? Guess what? You may have actually lost the weight that you wanted to, and not even realize it.
Body weight fluctuates, even among the healthiest individuals. Combined with the fact that muscle weighs more than fat, you may appear to be simply treading water on your weight loss journey, while actually improving your health and burning the fat that you desire.
Weight loss should be about fitness. When you exercise, eat right, get plenty of rest and stay hydrated, your internal processes will begin to naturally regulate a healthy body weight.
So, focus on the process, not on the end result. Remember, muscle weighs more than fat. This means you may be actually building muscle and burning fat, sculpting the body of your dreams, and unnecessarily obsessing over reaching a certain weight loss number of pounds.
4 – You are consuming too much protein
Sorry folks, if you’re on a low carb diet that isn’t an opportunity to eat more bacon.
Protein is converted to fat if you’re consuming more than your body needs. Aim for 0.7 to 1 gram of LEAN body mass.
Lean body mass is your weight less your body fat. Here’s a quick example of how to calculate it.
- 200 pound human
- 25% bodyfat
- 25% of 200 is 50
- 200 pounds minus 50 pounds is 150. That’s your lean body mass.
So, if you’re calculating protein based on that then you can have 105 to 150 grams of protein in a day.
Low carb, MODERATE protein diets lead to weight loss.
5 – You are eating too often or all day long
If you don’t want breakfast, skip it. Many people have found that intermittent fasting works well to help them lose weight.
IM or intermittent fasting doesn’t mean you go without food. What it does mean is that you narrow your “feeding window” or you eat for a shorter period of time during the day.
So instead of eating breakfast at 7 and dinner at 7 at night, with snacks and meals in between, you eat “breakfast” at say 11 and dinner at 7 or breakfast at noon or one o’clock. If you can get your meals all in within 8 hours, then that’s 16 hours that your body isn’t eating.
Gradually work toward this goal by gradually reducing your eating window and see if the weight loss increases.
6 – You don’t eat enough whole foods
Heart disease, cancer, Alzheimer’s and a long list of debilitating diseases and health conditions didn’t used to be a problem. About the time humans started modern-day agriculture, the incidence rate of all of those problems began to rise dramatically.
That’s because part of the food manufacturing recipe for many of the foods you eat involves processing. Salt, sugar, monosodium glutamate, preservatives, steroids, unhealthy fats and man-made chemicals are shoved into processed food, so they taste good, and last longer on your grocery store shelves.
Those unhealthy chemicals are not present in whole foods.
What is the definition of whole food? Whole foods can be defined as those food items which are as close to their natural source as possible. This means apples and other fruits, broccoli and other vegetables, nuts and seeds are all whole foods.
If those foods are processed they are altered and with alteration comes chemicals necessary to preserve and enhance. Eat more whole foods, removed as much as possible from processing of any sort, and your body will respond.
7 – You aren’t exercising optimally
Aerobic activities are excellent for improving endurance and your cardiovascular system. They burn calories while you’re working out. However, soon after stopping aerobic exercise (like jogging, bicycling or swimming) your heart rate returns to normal. Your calorie and fat burning rate drops accordingly.
Additionally, many people perform cardio for too long and too intensely, which creates two problems. One, it makes you hungry and quite often people eat more than they need post workout. Two, many people don’t actually burn as many calories as they think they do when they exercise.
Calories in, calories out is a bit of a myth and the problem is that in addition to believing that you can exercise away a bad diet, many people also overestimate how much they’re burning.
Add Strength Training to Your Program and Sprint Once in a While
When you lift weights and perform body weight training exercises, you build muscle. The more muscle you have, the more fat you will burn. Studies have shown that up to a full 72 hours after strength training your body is still burning calories and fat!
Sprinting occasionally or performing an HIIT, High Intensity Interval Training, workout utilizes different energy systems. It releases different hormones that can stimulate weight loss. The key here is to sprint once every 7-10 days rather than every day, which can cause your body to release too much cortisol and have an undesirable effect.
So, lift weights or perform some other strength training exercises to boost your fat burning and weight loss efforts and add an occasional sprint to your week.
8 – You haven’t cleaned out your cupboards
Sometimes eating right is the only change you need to make to see the pounds start to drop off. This is because health professionals now understand that your level of physical fitness is largely due to the foods that you eat.
80% of your health and fitness is determined by your nutrition.
That’s why you should remove tempting unhealthy foods from your kitchen cabinets, refrigerator and pantry.
If unhealthy processed food, baked goods and sugar-filled food (all fat promoters of overweight and obesity) is not available when you are hungry, you can’t slip up and feed your body the wrong thing.
Replace the processed food in your home with whole foods, fruits, vegetables, and you may see your weight begin to decrease and your energy and vitality increase.
9 – You’re not getting enough sleep
Sleep is when your hormones reset. In fact, many hormones directly related to appetite, metabolism, and brain function are all significantly impacted by sleep. Yes, I know that it can be difficult to get a good night’s sleep and your body needs between 7 and 9 hours. If you’re athletic or active, then you may need more!
Honestly, I’m an 8-9 hour woman. I need that much sleep, or I get weirder than I already am. (Scary, right?).
Take steps to get more sleep and if you’re struggling with insomnia, it may be time to talk to a specialist. Sleep is imperative to health.
Wrapping it Up
Okay, now you have 9 reasons why you may not be losing the weight that you want to lose. It’s time to take a good hard look at your current health habits and to start making positive changes. These changes don’t need to be huge. Small steps often have the most power and they’re easier to accomplish. Set a goal, create a plan, and start improving your health today.
Not sure how to get started or how to stay motivated?
Visit https://BookingRenegadeNurse.as.me/ and schedule your free Discovery Call.
Or drop me a line and we can set something up. Annette@RenegadeNurse.com