7 Reasons Why You Still Aren't Losing Weight (and it's not what you think)
- C Morales, BS Exercise Physiology
- Nov 8, 2016
- 3 min read
Losing weight can be frustrating. Things can be going along so well and you can go from one week, celebrating your success, to a plateau and the numbers stop moving completely. If you're having problems losing weight, see if any of these apply to you.
7- You're Not Drinking Enough Water.
We've all heard that saying that your body is 70% water, but did you know that water intake is important for weight loss? In one weight loss study, people who drank 17 ounces of water 30 minutes before meals lost 44% more weight than participants who did't. Drinking water has also been showed to boost the amount of calories burned by up to 30% over a period of 90 minutes.
6- You've Got a Medical Condition.
We often forget that our body is interconnected. If you've got a problem in your back, it can cause things in your chest to go wrong. It's the same with weight loss. Hormone imbalances, underactive thyroids, PCOS (polycystic ovarian syndrome), and sleep apnea are just a few of the issues that can complicate weight loss. There are also several medications that can make it harder and even cause weight gain. So consult your doctor if you feel this might apply to you and save yourself some headaches.
5-You Could Be Losing Fat and Not Know it.
At the beginning of this year, I started supplementing creatine to help in my workouts. I had been inching up the scale, but was lifting weights. All of the sudden, I started gaining 5 pounds a month! I realized that the number on the scale wasn't going to give me all the information I wanted anymore. I started using a measuring tape and checking my bodyfat percentages instead and was relieved. Muscle does in fact weight more than fat. If the numbers on the scale go up, but your clothing still fits, or fits even better than before, stop worrying about what the scale says.
4-You Don't Consume Enough Protein.
Not eating enough protein will not only halt any muscle gains you were hoping for, but it can actually cause you to gain weight. Protein helps you to be satisfied, reduces cravings, and provides building blocks to help you build muscle. A higher protein diet leads to lower fat mass. It is important even AFTER you've lost the weight, as protein helps you keep weight off.
To read more about this, check out these amazing protein studies:
3-You're Not Eating Quality Food
If you're trying to lose weight by counting calories in twinkies, don't be surprised when you hit a plateau and feel like crap. You body can only run on the quality of fuel you feed it. If you were to put high quality (think jet fuel) into your Corolla it would perform much better than if you feed it the greasy residue left on that gross plastic twinkie wrapper.
Healthy food contains fiber, phytochemicals, vitamins, minerals, and other essential nutrients, and even if you supplement your twinkie diet with vitamins, the absorption rate of those nutrients can't match that of a healthy and balanced diet.
*** Don't actually put jet fuel in your car...but in case you need a gearhead to tell you that check this out: http://jalopnik.com/5938552/why-you-really-shouldnt-run-jet-fuel-in-your-car
2-You Don't Know How Much or What You Eat.
If you've hit a plateau, the first thing you should do is start tracking what you eat. Think about all those trips to the fridge where you sneak a few chocolate chips, or eating goldfish crackers and fruit snacks from your children's plates. Those little mini indulgences add up. It has been proven in multiple studies that people who track what they eat not only lose more than their counterparts, but are able to keep the weight off. If you want convenience, there are a lot of really good applications on your phone, or it can be as simple as keeping a small notebook in your purse.
1-You're Not Getting Enough/ Quality Sleep
When was the last time you woke up and feel refreshed, rested, and even excited? Drinking caffeine late at night, staying up watching that last addictive season of your favorite show on Netflix, and texting your girlfriend all night can lead to poor sleep, not enough sleep, and obesity. Not getting enough sleep can set you up to get diabetes. Not to mention, constant yawning, feeling lethargic, and always feeling a lack of energy, which you then supplement a dose of caffeine can be a detrimental cycle. Practice good sleep habits and set a routine to ensure that your "party all night" attitude doesn't steal your gains.
Check out this for more about good sleep hygiene and how to set good habits:
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