Unsuccessful Weight Loss – Reasons And Solutions?
Unsuccessful Weight Loss – Reasons And Solutions?
When you lose weight, your body fights back.
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.
This ineffectiveness can be explained by these reasons:
If you think you are experiencing a weight loss plateau, you shouldn’t fret just yet. It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does not mean that you are not losing fat. Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body retains (especially in women).
Also, it is possible to gain muscle at the same time as you lose fat. This is particularly common if you recently started exercising. This is a good thing, as what you really want to lose is body fat, not just weight. It is a good idea to use something other than the scale to gauge your progress. For example, measure your waist circumference and body fat percentage once per month. Also, how well your clothes fit and how you look in the mirror can be very telling. Unless your weight has been stuck at the same point for more than 1–2 weeks, you probably don’t need to worry about anything.
Awareness is incredibly important if you are trying to lose weight. Many people don’t have a clue how much they’re really eating.
Studies show that keeping track of your food intake helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don’t
At the same time, there is a potential downside to food tracking, especially when it’s used for the purpose of weight loss. For people with eating disorders, calorie counting and food tracking has been shown to aggravate potentially harmful side effects.
3. You’re still drinking sugar
Sugary beverages are significantly fattening items in the food supply. Your brain doesn’t compensate for the calories in them by making you eat less of other foods
This isn’t only true of sugary drinks like Coke and Pepsi. It also applies to “healthier” beverages like Vitaminwater, which are also loaded with sugar.
Even fruit juices are problematic and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit.
Good sleep is one of the most important factors for your physical and mental health as well as your weight.
Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk, respectively, for developing obesity
There are some medical conditions that can drive weight gain and make it much harder to lose weight.
These include hypothyroidism, polycystic ovarian syndrome (PCOS), and sleep apnea.
Certain medications can also make weight loss harder — or even cause weight gain.
If you think any of these apply to you, speak with your doctor about your options.
Recommended solutions in order to improve the situation:
- A weight loss plateau may be explained by muscle gain, undigested food, and fluctuations in body water. If the scale doesn’t budge, you might still be losing fat.
- Keeping a food diary can be helpful when you are trying to lose weight.
- Avoiding all sugary beverages is an excellent weight loss strategy. They often make up a significant portion of a person’s calorie intake.
- Medical conditions such as hypothyroidism, sleep apnea, and PCOS may be hindering your weight loss efforts. Consult your doctor for better approach to weight loss.
- People’s expectations are sometimes unrealistic when it comes to weight loss. Keep in mind that losing weight takes time and not everyone will look like a fitness model. Focus on developing an individualized weight loss plan and goal based on your needs.
- Dieting is not a long-term solution. If your goal is to lose weight and keep it off long term, focus on adopting health-promoting lifestyle habits
Conclusion
Weight loss is not easy and numerous factors can bring it to a standstill.
At the most basic level, not reaching your weight loss goal can occur when calorie intake is equal to or higher than calorie use.
Try strategies such as mindful eating, keeping a food diary, eating more protein, and doing strength exercises.
In the end, changing your weight and your lifestyle requires patience, dedication, perseverance, and resilience.
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