9 reasons why you're not losing weight
The crucial key to losing weight is creating a calorie deficit. Sometimes, even if you consider that you have a healthy diet, regular exercise, and adhere to all the propositions required for weight loss results seem to miss out. It may occur as your body resists losing weight, slowing down after initial progress, or completely stopping after a period. Nonetheless, these are the nine potential reasons why your weight loss program isn`t working.
- You are not exercising enough
The hard thing about exercise is achieving the required level of physical activity that makes a serious calorie burn. The most effective type of exercise for weight loss is cardio, strength, and high-intensity interval training. To make the most out of your training performance consider the following tips:
- Considering cardio training, you should practice at least five days a week for 30 minutes at moderate intensity. This recommendation is the minimum required to achieve weight loss performances, and for better results, we suggest expanding training time.
When it comes to high-intensity interval training, we advise performing two to three times a week combined with moderate cardio activity on other days. HIIT activates great calorie burning during exercise, but also in recovery and afterburn process.
- Many people prefer cardio training instead of strength because of conventions that they might become bulky. However, strength training by promoting muscle activation greatly triggers fat burning. We recommend circuit training combining strength training with cardio. Many people don`t make enough effort to strength train and lift insufficient weight to really achieve a weight loss effect, therefore, the results are absent.
- You lack sleep
Some studies suggest that lack of sleep can stimulate gaining weight by affecting metabolism to promote hunger even if you are not. This idea has its reasonable grounds in the fact that sleep deprivation stimulates the secretion of cortisol, a hunger hormone. Another theory stands that people move less without enough sleep and therefore burn fewer calories.
Getting enough sleep will help you be more physically active and energized to perform training while keeping you aware of what you eat.
Stress is another resident enemy of weight loss. Chronicle stress triggers the production of the appetite-regulating hormone - cortisol. The body responds to raised cortisol is increased appetite and fat accumulation in the abdominal area. Consider the possibility that stress may be the reason your weight loss result is missing, and try to manage the stress as hindering factor in achieving your goal.
- Eating too much
This might not seem obvious but maybe the obstructive factor in your weight loss is eating too many calories. If you are not counting calorie intake, it's easy to lose track of the number of calories consumed and shortfall on creating a calorie deficit. To avoid eating too many calories, try to establish a diet journal for each week, detailing food and the value of calories and nutrients you intend to intake, and try to be zealous about your dieting regime.
Eating too many calories is the most common reason why people fail to lose weight. Bad and misconception food choices might also be the answer to becoming more frequent questions why am I not losing weight on Ozempic?
Additionally, keep in mind that metabolism changes as you get older, and so will your requirements for calorie amount. Maintaining the same values of calorie intake as a person gets older and metabolism drops will probably result in gaining weight.
- Nonconsistency in dieting and exercising
Regular exercising and a healthy diet require consistency to achieve continuity in losing weight. Additionally, once the body adapts to a certain training program, you need to change your workout routine to keep your body challenged.
- Having too many weekend treats
Occasionally having a treat is fine and even required, but overtreating yourself jeopardizes weight loss goals. To lose one pound in a week requires cutting at least 500 calories daily combined with exercise. If a person adheres to this diet plan for five days and then deserts this plan for the next two days, it equals two steps forward and one step back in weight loss aim.
- You didn`t give yourself enough time to notice the results
With a proper diet and sufficient exercise, the results will be indispensable but it may take some time. For significant changes, you might wait for weeks or months. Achieving your goal takes patients, and we suggest enjoying the journey rather than being impatient and frustrated over the results that will most certainly come.
- Having medical issues
The reason why you are not losing weight may be due to medical conditions you are not aware of or as a side effect of certain medicaments. Some medical issues such as menopause and hormonal conditions can impact storing fat, as well as birth control pills, anti-depressant, medications for diabetes, and other medications.
As you can see, losing weight is not an easy task and often requires a lot of effort and patience. To lose weight often requires more than just healthy dieting and exercising, but comprehensive changes in lifestyle habits.
Consider mentioned reasons as possible issues that obstruct you from attaining your goals as one or few of these concealed mistakes might have a stealth and inhibiting effect on your overall efforts.