Weight loss demands utmost commitment, consistency, and dedication. However, it is possible that your dedication takes a hit when you don’t notice any weight loss or the reduction in your weight has plateaued. In such circumstances, you end up wondering if all your efforts are going down the drain.
However, let’s not jump to such unfavorable conclusions so early. There can be other possible reasons why you are not losing weight. Let’s check out some of the common reasons why your progress is limited:
1. You’re losing weight, just not seeing it
During plans of weight loss, there are high chances that you are getting rid of the fat except that your weight machine is not registering it. This is possible due to two chief reasons. For one, your body may be retaining water.
If your body is retaining water, your weight digits will end up being stagnant. Secondly, it is possible that your lost weight is not showing because you are gaining muscle.
2. You are not having enough proteins
On a mission to shed the extra pounds, it is always beneficial to have an ample amount of proteins. This is especially crucial when you are cutting your calorie intake. Research confirms that those who have 14-25% of proteins in their diet, stored 45% of their excess calorie as muscle.
At the same time, those who had only 5% of proteins in their diet, ended up storing 95% of the extra calories as muscle. Therefore, don’t skimp on legumes, beans, tofu, and other sources of proteins. It is also a good idea to start your day with an egg in your breakfast.
3. You are not tracking what you are eating
An important aspect of any weight loss plan is to keep tabs on what you are eating. If excessive calorie calculations agitate you and are not your cup of tea, then you can always have some rough ideas.
Keep in mind which source of food contains which nutrients. For instance, track your consumptions of refined sugar and carbs. So, you need to reduce these. Similarly, you can increase your intake of fish as it is a rich source of proteins and other vital nutrients.
4. You’re not counting your calories
If you still do not see any substantial weight loss results, then it is ideal to get to the hard work – counting calories. Several studies show that we tend to underestimate calorie intake significantly.
To beat this, use calorie counters, that help you keep tabs of your calorie and nutrient intake. You can also use a calorie calculator to learn how many calories to eat. While you are at it, make sure that you take about 30% of your calories from proteins.
5. You are not counting in the condiments
When it comes to slimming down and getting the ideal weight, matters can be tough. You have to take into account all the small things that you eat including condiments. For instance, only one tablespoon of ketchup can add 20 calories.
Likewise, a tablespoon of mayo chips in 90 additional calories and 10 grams of fats. So you need to take these account as well if your weight loss plan is not showing the results that you desire.
6. You are not paying attention to your portion size
There is also a solid chance that you are not paying attention to the meal size on your plate. You need to take small food portions. Some ways to manage that include eating in small plates so that you take less food, drinking water before you start eating, and having foods that fill your stomach.
You can also divide your three traditional meals into six meals but be sure to eat small portions. If you still feel hungry, try drinking water. It is easy to mistake thirst for hunger as the signals for thirst tend to be weak.
7. You are drinking your calories
So you heard that beverages are good for your skin and health wellbeing and you decided to include them in your meals. However, these come in the company of calories too. This means an innocent looking glass of orange juice or almonds with a medium orange can gift you 165 calories.
The fruit combo with nuts, on the other hand, can give you 140 calories. So, you will have to watch what you drink.
8. You are stressed
Stress and weight loss don’t pair well. Where weight gain can leave you stressed, stress can make it hard for you to get rid of the stubborn fat reserves. Research agrees that the stress hormone, cortisol directly impacts weight gain and fat loss.
Another study found out that people who exhibited higher levels of cortisol tend to have a higher BMI and larger weight circumference. Therefore, combat your stress before it sabotages your weight loss regime.
9. You are not fetching enough zzz
It is also possible that your pound shedding efforts are not showing because you skimping on sleep. Sleep-deprivation is a serious risk factor for obesity. On top of that, research also indicates that sleepless people tend to eat more sugar and carbs.
However, these are the exact agents that derail your weight loss plans. An interesting study further confirms this. It followed 1,037 children from their birth to age 32 and concluded that for every one hour’s decline in sleep, the risk for obesity went up by 50%.
In a nutshell, there’s a lot that goes into weight loss. Hence, be careful that you are not doing all the steps mentioned above wrong. Carefully following these will help you reap better results from your weight loss plan.