10 reasons You do not lose weight

Address one or more of these can kick start your progress

Weight loss is a process, one that does not always happen as fast as you might like. While healthy weight loss can take time, there are reasons that you may not lose weight that is worth considering when measuring your progress.

For example, you might be working on regular exercise, but you are not burning enough calories. Maybe you exercise enough and eat well, but you have a medical condition that interferes with your ability to shed pounds.

There are many things that can affect weight loss, some of which may be more obvious than others. It is worth considering all those you work to make changes that will bring you results.

1. You do not get enough sleep

Lack of sleep can contribute to weight gain. A 2006 study found women who slept five hours a night were more likely to gain weight than women who had seven hours of sleep.

Researchers speculate that:

Losing sleep can make you hungry even when you are not.
Sleep deprivation can affect the secretion of cortisol, one of the hormones that regulate the appetite.
When you are tired, you can skip exercise or simply move less, burning fewer calories.

Getting enough sleep is crucial if you are trying to lose weight not just because of how it affects you physically but mentally as well. Sleep deprivation can make you feel cranky, confused, irritated, and can also contribute to depression, which can affect your activity level and food selection.

Come and go to bed at the same time every day, avoiding stimulants like caffeine several hours before bedtime, and other changes can go a long way to improving the rest you get.

2. You are stressed out

Stress and weight gain, or lack of weight loss, go hand in hand. Constant stress can contribute to a range of health problems, including:

Raising Cortisol: As a lack of sleep, too much stress increases the production of cortisol. Not only does this increased appetite, but it can also cause extra abdominal fat storage.

Cravings: When we are stressed or unhappy, many of us reach for "comfort foods" that contain a lot of sugar and fat.
Jumping pass: Feeling down, tired or stressed can make a workout seem too scary.

Take short moments during the day to deliberately check in with yourself and lower your tension levels is a good starting point for dealing with chronic stress. Mindful meditation is a great way to get more peace in your life, and a study published in the journal Eating Behavior found that it can reduce binge eating and help reduce emotional eating.

Keep in mind that chronic stress cannot easily be resolved on its own. Talking to a counselor or doctor can help you identify your stressors and the best ways to manage them.

3. You eat too much
One of the most important factors in weight loss is how many calories you eat versus how many calories you burn.

It may seem obvious, but if you don't track your calories every day, you can eat more than you think. In fact, research has found that most of us underestimate how much we eat, especially when we go out to eat.

A 2008 study published in JAMA noted research participants underestimated how many calories were in a high-calorie food nearly 100 percent of the time.

For example, in assessing the contents of fettuccine Alfredo or chicken fajitas calorie in a restaurant, participants underestimated calories through 463-956. It is quite a big difference and one that could easily affect target weight loss.

To Closer Track You Diet:

Decide What Your Body Needs:  Learn how to figure out how many calories you should aim to lose.

Keep a food diary: Getting the habit of writing down what you eat in a food diary encourages you to really think about what you eat. You can use your own laptop or online tracking program, such as My Food Diary. Log your food intake every day for at a week, to be as specific as possible: Measure your portions, read the food label, or access nutrition information if you eat out.


Analyzing Your Diet: Online tracking sites will often give you an overview of how many calories you eat and a breakdown of different nutrients. They can also help you get an objective look at your overall eating habits so you can look for ways to reduce calories. You may also consider working with a dietician who can make more specific recommendations based on your data.

4. Your Metabolism has decreased
Metabolism can slow down for a number of reasons, one of which is age, especially if you do not preserve your muscle mass.  Some calculations show that muscle mass decreases about 4 percent every decade from ages 25 to 50, which is important because muscle burns more calories than fat.

If you still eat the same number of calories as your metabolism drops, your weight may creep up over time. Start training and lifting weights now to keep your metabolism in check.

5. You who do not exercise enough
Exercise is, of course, a crucial factor in weight loss, but it is difficult to know if you are doing the right exercise or burning enough calories. Start by looking at your overall program to get a feel for how much you practice and how much you really need.

For weight loss, experts often recommend 60 to 90 minutes of exercise each day. If you make high-intensity passports, that number drops to up to 30 minutes.

If you are not close to it, give you a place to start. This doesn't mean you have to start training for almost two hours a day, though. In fact, it is a bad idea if you are not used to this level of effort, as it can lead to injury, burnout or overtraining.

What this means is that you have to make a very important decision:

Either you need to increase your exercise time and intensity to match your weight loss goals, or
You need to change your weight loss goal to match what you actually do.
Don't forget, it's not just about structured training. Working out an hour does not cancel the next eight or nine hours to sit (something many of us do).

In addition to training, try to be as active as you can: Take regular breaks from your computer, take walks whenever possible, stretch, carry a pedometer to see how many extra measures you can get in, limit your TV time, etc. You spend more than 8 hours sitting, which could be a reason you have trouble losing weight.

You will also like to read: A Simple Plan to Lose Weight in 2019! 

6. You Take Weekends Off
It is not uncommon to find yourself feeling well during the week just to get a little too relaxed in your workout and diet during the weekend. While a temporary break and treat are good can always drop off on the weekend to damage your weight loss goals.

Generally, losing a pound of fat in a week, you would need to cut 500 calories with diet and/or exercise each day. If you only do it for five days, then overeat or skip the training for the next two, it is akin to taking a step forward and two steps back.

That doesn't mean you can never get away with it. Try these suggestions to stay on track:

Avoid freely for everyone: Instead of cutting off on Saturday and Sunday, choose one or two treats to enjoy over the weekend while sticking to your healthier diet.

Avoid Rewarding Yourself With Food: If you have been eating healthy all week, it is tempting to want to reward yourself. It is a good motivation to have something to look forward to, but try to reward yourself with experiences, such as a trip to movies or the mall, instead of food.

Keep moving: It's good to plan some time for rest on the weekends, but that doesn't mean you have to be completely sedentary. A nice walk with your family or throwing a football in the garden may not be structured training, but it is still counted.

Plan for fun: If you want to spend a little on the weekend, plan your goodies in your diet and exercise routine so you can really enjoy them. If you want pizza on Friday night, plan a lighter lunch earlier this week and ramp up your Thursday workout, for example.

7. You have a medical condition
Weight loss is a complex process that involves a variety of factors. Some we can control, such as our diet and exercise. We can also work to manage stress and develop good sleep habits. There are some factors that influence weight loss that we cannot control, such as our genes, gender differences (including the influence of hormones), age-related changes, and our individual body type.

If you do not lose weight, despite changes in your diet and activity level, see your doctor to rule out a medical condition as a cause. Not only is this important if you do not see a difference in size or body despite your efforts, but even more so if you inexplicably gain weight.

There are several health conditions and medications that have been linked to weight gain, including:

• Thyroid
• Drugs to treat diabetes
• Corticosteroids (steroid) drugs
• Some Antidepressants (SSRIs)
• Beta blockers for the treatment of high blood pressure
• Antipsychotic and antispasmodic drugs
• Keep monitoring changes in your weight.  Tell your doctor if you receive more than five pounds in a month without any changes to your diet or exercise.

8. You have hit a plateau
Almost everyone reaches a weight loss plateau eventually. When your body adapts to the exercise, it becomes more effective. Over time, your body will consume fewer calories that perform the same exercise. Your weight loss progress begins to slow down and may even end.

Some common causes of plateaus include:

Doing the same workout: Your body needs to be challenged with progress, so make sure you change your program every four to six weeks.

Don't Eat Enough Calories: If your body does not have enough fuel to maintain your activity level, your body will retain, rather than burn, calories.

Exercise: If you exercise too much, your body may react by reducing the number of calories you burn on your rest days.
There are several ways to help break through a weight loss plateau, including varying up exercises that you do and change your intensity or duration.  Experiment to find the ones that work for you.

9. You are impatient about results
Just because you do not lose weight does not mean that you do not get positive results. Your body can make changes as a scale simply cannot measure, so the evaluation of your success hinges on how much you weigh can sometimes be disappointing.

Ask yourself these important questions:

Are my weight loss goals realistic?  The experts agree on a realistic weight loss goal is to lose half a pound to two pounds in a week. If you try to lose more than that, it is not likely to be sustainable.
Do I see any results? Forget about the scale. Use other changes as a gauge, such as:
You lose inches, even if you do not lose pounds.
Your clothes fit in different ways.
You slim down somewhere .  You don't get tightening up in exactly the places you want to see changes, but that doesn't mean it doesn't happen anywhere else.
I have given myself enough time to see results? It often takes three or more months to see major changes; For many people, it may take longer. Keep in mind that the process is not always linear. If you follow your diet and exercise program to the full 100% of the time, you will not lose weight at the same rate from week to week.
Do I get other desirable benefits?  Do you feel better? Sleep better?  Feel stronger? Make a list and go back to it if you ever feel discouraged. Remember, these are big profits too.
Consider hiring a personal trainer if you need help setting realistic personal fitness and weight loss goals.

10. You don't really have to lose weight
Many people have an unrealistic idea of ​​what it means to be a healthy weight.

Ask yourself: If you remove all the reasons that you want to lose weight that has something to do with how you look, are there any other reasons you need to lose weight? Are you at risk for medical conditions such as diabetes or heart disease? Is your BMI in an unhealthy reach?

A conversation with your doctor can help you make sure your wishes and goals are in line with what is not only healthy for the body but possible.

For some people, losing weight can be an important component in getting and staying healthy. But if you are healthy on your current weight, it may be best to invest your efforts to figure out how to be happy with the weight you are.

Remember that healthy bodies do not all look the same and that negative thinking can trick you into believing things about yourself that are just not true.

Try to focus on all the things you like about your body. Appreciating all the things your body can do can help improve your body image.