You have made up your mind, it is time to finally lose the extra kilos you’ve been carrying around for so long. You are over motivated with plenty of good intentions. You prepare a meal plan for the whole week. No sugar, no cookies, no sweets or desserts, just fruits, vegetables and other healthy products.
After a week or two you do not notice any change in your body, nor on the scale. How is this possible? You have been so careful, you have restricted yourself to eat only healthy foods and nothing else. And you did not even lose 500 grams!
How annoying is that!? Instead of losing weight, you even get the impression that you are gaining weight. The more you think about it, the more obsessed you get. But why is that? And even more important, how can you solve it?
Let’s check out the different reasons why you can’t lose any weight
10 Important Reasons Why I Can’t Lose Weight
Content in this article:
- You think you eat and drink healthy
- You’re eating too few calories
- You think light products make a difference
- You don’t want to throw away food
- You’re stuck in bad habits
- You’re too stressed
- You get too little sleep
- Your expectations are too high
- You’re an emotional eater
- There is no physical challenge
1. You Think You Eat And Drink Healthy
Lots of people have no idea how much they eat during the day. They think they are paying attention to their calorie intake, but when they start adding all the foods and drinks they had, they come up with way too many calories a day.
It is very important to be aware how much you eat every day.
Keeping a journal is a big help in the weight loss exercise. It is shown that people who write down what they eat, lose weight easier than people who don’t.
In many foods there are hidden sugars. This causes your body to produce insulin, which results in the stocking of fat. In the meantime, these foods do not give you a satiated feeling, which leads to more eating. Before you know it, you’re in a negative spiral and you’re gaining weight rather than losing it.
- In order to know what is in a product, read the labels on the products. You might be surprised by what is in a product. Avoid all added sugars and go for natural products.
2. You’re Eating Too Few Calories
When you eat fewer calories than you burn throughout the day, you will lose weight. This is correct, but some people overdo it. They think that the fewer calories they eat, the more weight they lose.
This is a false idea. Sure, you will lose weight in the beginning. Maybe even quite fast. The thing is, this rhythm is almost impossible to keep up with and in the end it will even work the other way around.
Your body needs enough energy for the vital organs to function, to keep up your immune system and to maintain your metabolism. It gets the energy from the food you eat.
If you eat very few calories for a longer period, your body will have to get its energy from somewhere else. This is where you will feel tired and weak. Your resistance to comfort food and snacking will reduce and this is where many people fall into the trap of binge eating.
- So it’s best to check first how many calories you need daily and than how many you need to lose weight.
Check it out: I have written an article about the number of calories you need to lose weight, you will even find a calculator to check your metabolic rate. Click here to go to the article
3. You Think “Light” Products Make A Difference
Well, that’s what they say in their commercials, right? Light = low or zero calories.
Yes, but you also know that they need to sell their products. So before you believe everything they say, read this.
It is a matter of perception. There are no sugars in these drinks, so they must be better for your health and help you lose weight. But research has shown that the substitutes for sugar, like aspartame, are not good for your health.
Besides that, they are also bad for the environment, as for half a liter of soda, 300 liters of water is needed (and that is without counting the amount of CO2 ejected in the atmosphere for the production of these drinks, the bottles and cans.
It has also been shown that when you drink sodas, even the light version, your appetite for snacks and sweets will increase.
- When you want to lose weight, it is best to stick with water and green tea.
4. You Don’t Want To Throw Away Food
You are not the only one. It is a shame to throw away the rests of your meal. Instead of eating more than is good for you, just because you don’t want to throw it away, maybe you can put it in a Tupperware and save it for the next day or put it in your freezer for another time.
- Another possibility is to reuse the leftovers for another meal. Check the internet for creative ideas on how to use rest from vegetables, potatoes, cheese, chicken or fish: it often can be used in salads, an omelet or a terrine.
5. You’re Stuck In Bad Habits
At the movies you need a box of popcorn, with Christmas it’s the 5 course meal and with Easter eat chocolate eggs. But it is also the 4 pm dip, where we crave for something unhealthy. These are not the best habits of course.
Maybe it’s time to take a closer look at the habits that have settled comfortably in our daily routine. It is not until you realize that you are maintaining certain bad habits, that you can do something about it.
- Look at your meal plan critically. Instead of eating that candy bar at 4 pm, take an apple, go for a walk, drink a glass of water, etc. But do not give into your sugar cravings. In my article about how many calories you need for losing weight.
6. You Are Too Stressed
We all are stressed at different moments, just before doing a presentation, an exam or a job interview. You mind is sharp and alert and you prepare for maximum success. This is completely normal and what we call healthy stress.
But if you are constantly under a lot of pressure, it can be unhealthy for your body. Stress can be a major influence on your body weight and one of the reasons you are not losing any weight.
Not only does it cause cravings for unhealthy food and snacks, it also produces hormones that make you stock fat cells. One of these hormones is Cortisol. Cortisol is liberated when you’re under a lot of stress. This hormone stock the fat mainly around your waist.
When you’re overproducing Cortisol, losing weight can be a big challenge. Therefore:
- Find moments of relaxation. Yoga, meditation or just a stroll in the park. It doesn’t matter what, as long as Handling stress can be learned. If you are incapable of controlling your stress, get help from someone who can.
7. You Get Too Little Sleep
A good nights sleep is just as important for your health as healthy nutrition and physical activity.
Many of us suffer from too little and a poor quality of sleep due to our hectic lifestyle, our
smart phones, tablets, work overload, etc.
Your metabolism will slow down if you do not get enough sleep, which also results in the
increase of hormones that stock fat cells.
- Try to get at least 7 hours of sleep every night. This will improve your overall health and it will be easier to lose weight.
8. Your Expectations Are Too High
Of course, when you start your diet, you expect results quickly. After a few days, you step on the scale but there is not much difference. After a week, still the same. You’ve decided to lose weight, so it should go fast.
Well, sorry to break it to you, but losing weight and body fat is a slow process. At least, when you want it to last!
Lots of people have unrealistic expectations when it comes to lose weight. In the beginning you mainly lose water because of the change in nutrition.
Losing weight in a healthy and durable way is possible when you follow a healthy diet, you do not eat more calories than you burn, and of course when you are physically active.
- By setting achievable goals, you will stay motivated to reach them.
9. You’re An Emotional Eater
There are different types of eaters. The best known is the emotional eater. If you know from yourself that you fall into this category, it would be helpful where the thought behind it come from.
Check it out: I have written an article about how to control emotional eating. Click here to go to the article.
10. There Is No Physical Challenge
It is also possible that you do not lose any weight because your body is not challenged to burn extra calories and to build muscles.
It is important to also be physically active if you want to lose weight and decrease your percentage of body fat, even though your nutrition counts for 80% in the losing weight process.
Fitness, power training or HIIT will help you build up your muscle mass and burn body fat. Your metabolism will increase as well when you have more muscles, which ensures that your body will burn calories even when your not doing any physical activity.
- By doing sports you create the best environment for your body. Some people who lose a lot of weight in a short period, can suffer from a slower metabolism, especially when they do not do any sports. Instead of building muscles, they just lose water and keep the visceral fat. This is the fat that gathers around your organs and increase the risk of cardio vascular diseases.
Whatever the reason for not losing any weight might be, always be honest with yourself. Most of you know where they go wrong. Keep a food journal, get better sleep, stress less, get active and set realistic goals.
Eat your meals on regular hours and do not wait until you’re starved. Also,; never go to the grocery store when you’re starving! Eat an apple before going and you’ll thank yourself for it later!
Oh yes, try this as well, when a craving comes up, wait for ten minutes and you’ll see that it will go away! Phew, another couple of calories less today, yay!
Do you have any other tips you want to share with us or do you have a question on this topic? Drop a comment below and I’ll be happy to get back to you!
I’ll see you around! A bientôt!