Why You're Not Losing Weight

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Setting a big weight-loss goal is great. But it’s important to be realistic, because it’s not like you’re going to shed 20 pounds in one week—or even five.

“ I like to remind my clients that they didn’t get the extra weight in one night or a week so with that being said they wont lose it overnight either.” 

Making a life style change will take dedication and commitment and should be on your priority list. So making small realistic goals like losing one pound or being able to do a perfect push up will help you to avoid disappointment. “Success feeds success. The more successful you are with your goals, the more likely you will stay motivated.” 

It’s important to know that everyone is different so please don’t compare yourself with other people progressions. Be aware that there are things that can affect your fast weight loss you might not even initially think about in your excitement to start exercising and eating healthy.

It’s commonly accepted that 1 pound of fat equals 3,500 calories. Therefore, a reduction of 500 calories a day — or 3,500 a week — should mean losing a pound of fat. However, metabolism, body composition and even how the brain perceives food and drink can affect the formula.

So before you get yourself psyched up to see a certain number on the scale, know that these factors could play a role in how quickly or not you can lose those extra pounds.

 

Your current weight.

Your current body mass (aka weight) is the No. 1 determinant of your metabolic rate, or how many calories you burn per day; the larger you are, the higher your metabolism. To lose weight, you need to consume fewer calories per day than you burn.

The natural process of calorie restrictions often will help you lose weight, but prolonged restrictions of the right type of calories can make you lose the wrong weight, such as lean muscle weight. Focus on cutting out calories from simple and refined sugars, which is the best first step in losing fat weight.

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Your life style.

If you’re doing everything right all day long but you’re still seeing too little results, what’s happening at night could be to blame.

People who don't sleep enough have higher levels of stress hormones that can contribute to overall inflammation of the body.

Stress promotes insulin resistance. “Under stressful conditions, cortisol provides the body with energy by tapping into and breaking down the body’s protein stores into blood glucose, or sugar, this energy can help an individual fight or flee a stressor.” However, over the long term, consistently elevated cortisol and blood sugar levels contribute to insulin resistance, which can lead to fat storage, obesity and Type 2 diabetes.

 So with that being said in order to promote a healthy weight, and lifestyle it’s vital to get solid sleep every night. (1)

Your workout of choice.

You need to burn more calories than you consume to actually lose weight,(2, 3, 4) which means exercise and weight loss go hand in hand. So if you’re eating “less” but barely going to the gym, you may not see the results you want because your body will think you’re in trouble and go into “preservation mode,” holding on to those calories and storing them as fat and if you’re exercising regularly but not watching your diet, you might get stronger and feel more fit, but your weight won’t necessarily drop. So balance is always the key.

Aerobic exercise burns calories and makes our heart healthier, (56)but you also need to build some muscle, or just work to maintain the muscle you do have when you lose weight. When you lose weight some of that weight naturally comes from muscle – and when muscle levels decline, so does your metabolism, slowing your future weight-loss results. Incorporate strength training at least twice weekly into your workout routine.(7)

Your Food and drink choices.

Some foods and drinks do not fit into the Five Food Groups because they are not necessary for a healthy diet and are too high in saturated fat and/or added sugars, added salt or alcohol (8) and low in fiber and they also could be high in energy. For example: desserts and pastries, processed meats, ice cream, chocolate, fried foods, potato chips and other fatty and/or salty snack foods, butter and spreads, sugar-sweetened soft drinks,(9, 10) energy drinks and alcoholic drinks.

It is easy to have too much and too many of these foods and drinks, and many people do. However, it is okay to add these foods and drinks in occasional, small amounts, can add variety and enjoyment to eating. Don’t feel guilty! Just don’t have them as often as you usually may do.

Numerous studies have shown that mindful eating can cause significant weight loss (11, 12) and reduce the frequency of binge eating (13, 14).

Here's the bottom line — simple recommendations:

 

  • Eat with zero distractions, just you and your food — sitting down at a table.

  • Eat slowly and chew your food thoroughly. Try to be aware of the colors, smells, flavors and textures.

  • When you feel the satiety signals kick in, drink some water and stop eating.

  • Decrease your carbohydrate intake, especially of refined and high glycemic-index carbohydrates.

  • Increase your consumption of fruits, vegetables, and whole grains.

  • Make sure your eating the right amount of protein based on your body and needs.

 

A balanced diet (15)  includes protein, fat, carbohydrates and minerals, and you also need to drink plenty of water (16, 17, 18 ). Here are the nutrients that can help you lose weight.

 

  • Iron, fiber, Omega 3-fatty acids, calcium, vitamin D (we’ll go over these on a different blog)

You're Not Eating Enough Protein.

Protein is the single most important nutrient for losing weight.

 Eating protein at 25-30% of calories can boost metabolism by 80-100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking (19, 2021, 22, 23).

This is partly mediated by protein's effects on appetite-regulating hormones, such as ghrelin and others (24, 25).

If you eat breakfast, then this is the most important meal to load up on the protein. Studies show that those who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day (26).

A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. It also helps to prevent weight regain (2728, 29).

 


 

Sources:

 Rochester, Minn. March 18, 2013

Ashley Mateo January 3, 2018

K. Aleisha Fetters, |March 3, 2017

Harvad Medical School, July, 2015

HelpMed,

Authotiry Nutrition

biomedcentral.com

academic.oup.com/ajcn

ncbi.nlm.nih.gov/pubmed