You may have been losing weight at a rate of two pounds per week for the last several months, and then all of sudden the weight loss stops.
There are reasons why you may not be seeing the scale budge and the pounds come off. Some of these reasons may be easy to fix while others take a bit more perseverance and hard work. From physical to genetic, there are a number of ways to identify why you are not losing weight.
You realize you are not a slacker when it comes to exercise and sticking to your diet. So why is it that you are not losing weight?
Here are several reasons your body may be giving you a difficult time:
1. You need more muscle
The more muscle your body possesses the more calories you burn. Muscle burns calories and fat whether you are working out or sleeping, so it is beneficial to gain muscle when trying to lose weight. A combination of cardiovascular exercise and strength training is the most effective way to lose weight and keep it off.
Strength training does not mean that you are going to bulk up and become a bodybuilder overnight, but it does require you to lift weights and undergo resistance training. Most top-tier personal trainers have their clients alternate between cardio and strength training during each workout session.
2. The clock is ticking
You may be getting older and consequently you are not seeing the scale budge, despite your added effort to lose weight. A sluggish metabolism usually comes with age, but the good news is that you can jump start the metabolic engine and turn the clock back by changing a few things.
In order to speed up a slowing metabolism, you must be willing to move. No one said you needed to start spending six hours in a gym to lose weight, but you can take up additional household chores, go for a walk everyday or just sit and fidget while at your desk. The average fidgeting employee burns nearly 350 additional calories just sitting antsy at a desk.
3. Your medicine is to blame
There are a number of drugs that can affect weight loss and regulation. Some of the medication may make you more susceptible to hunger, while others cause bloating and fat retention. It is important to assess what medication you are taking prior to embarking on a weight loss journey.
If you don’t have the answers, your health care provider will and it is best to speak to your physician about the drugs you are taking. Find out if the medication prevents weight loss or increases fat storage.
4. Your portions are too large
You may be self-sabotaging your diet by simply eye-balling portions of food rather than weighing and measuring. Even the most disciplined trainer or dietician understands calorie miscalculations and the impact they have on weight loss.
The best thing to do if you see that you are not losing weight is to invest in a food scale and measuring spoons. One tablespoon of peanut butter does not mean ¼ cup. Every label and serving size must be accounting for if you want to lose weight and keep it off. If you don’t take the measurements seriously, you may end up self-sabotaging your diet and be left wondering “why I am not losing weight.”
5. Mindless snacking syndrome
Mindless snacking, or munching while distracted, is one of the biggest culprits in sabotaging weight loss efforts. It is too easy to grab a handful of chips, crackers or nuts while watching television, only to find yourself consuming half a bag before the first round of commercials. It is difficult to keep track of the amount consumed if you are not measuring out the portion. If you are trying to lose weight, mindless snacking is your enemy.
If you have run into a road block in your weight loss efforts, remember to avoid getting upset or feeling hopeless. By tracking your steps, you may just find out what got you to the barrier in the first place. There are a lot of ways to overcome the weight loss plateau; you just have to be willing to search them out.
