Updated: Jun 23
Are you worrying your self about why you try your best to eat healthily and still not lose weight?
Well, the moment your body loses weight your body fights back. You may seem to lose a lot of weight in the beginning with little to no effort. However, weight loss might slow down or stop altogether after some time. This article will list some reasons why you are not making any progress in your weight loss efforts. It consists actionable points on how to cut through the plateau and get stuff moving again.
1) You are not doing cardio
For some weird reason, cardio like jogging, running swimming, etc. has gotten a poor reputation these days.
Meanwhile, it is one of the majorly effective ways to boost your health. It is also somewhat effective at burning belly fat, the dangerous "visceral" fat that grows around the organs to cause weird and annoying diseases.
I always disliked cardio activities because of its duration and lack of variety, but since I studied more about the impact and efficiency, I never wanted to miss it.
2) You have a medical condition that makes things much harder
Some medical conditions exist which could chase weight gains and make it much difficult to burn weight. These conditions include polycystic ovarian syndrome (PCOS), hypothyroidism, sleep apnea and inflammation; I'm going to shine some light on inflammations.
Inflammation: Do you ignorantly load your body up with food that could create silent or systemic inflammations, a quiet and slow disturbance that never seem to stop. The truth is if we could view the damage like we could see and feel a swollen ankle, or an infected finger that excretes puss then we would, by all means, avoid those substances from ever going into our bodies.
Systemic inflammations are our body's immune system way of responding to substances it feels are foreign intruders. Over time inflammations could lead to many terrible diseases like cancers, heart diseases and even Alzheimer's. It's also affiliated with anemia, allergies, autism, asthma, carpal tunnel syndrome, arthritis, celiac, fibromyalgia, Crohn's, gall bladder disease, psoriasis, Hashimoto's, GERD.
Inflammations make us feel bloated, sluggish and give us achy muscles and joints. It's associated with blood sugar issues, high blood pressure, headaches, anxiety, and depression.
Now, there is a very vital hormone, called Leptin, this hormone regulates your body's rate of fat by monitoring and controlling your metabolism and appetite. In hail and healthy individuals, the production of Leptin alerts the brain to reduce appetite and fasten metabolism. Thereby making these set of people to feel less hungry and get rid of more calories and lose the excess fat. Chronic inflammations, however, distracts the brain's ability to get Leptin's appetite suppressing message.
To put a fire out on inflammations a smart place to begin is with an elimination diet to know which foods are causing inflammation. My personalised nutrition programs contain the ever critical elimination diet and all the supplements you require to address the shoring up of your gut lining and restoring bacterial balance to your digestive system or tract.
3) You are overly focused on dieting.
Diets generally do not work or have visible effects in the long term. In fact, some studies indicate that individuals gain more weight as time goes by.
So instead of looking at it from a. Dieting point of view, make it your fundamental goal to be omega a healthier, happier and fitter person. Based on my experience I advise that you target the nourishment of your body instead of depriving it, and allow weight loss take its natural path and effect.
4) Maybe you are losing weight without even noticing.
If you feel you are experiencing a weight loss plateau, then you should not freak out just yet.
It is very typical for the scale to not budge for a few days (or even weeks) at a particular time. This doesn't mean that you aren't losing fat.
Our body weights happen to fluctuate by just a little pounds, it depends on the foods you are consuming, and hormones could also have major effects on how much water your system holds on to.
Furthermore, it is very possible to increase hypotrophy and lose weight simultaneously. This is precisely characteristic if you only started working out.
And this actually is a great thing, as you really want to lose body fat and not just weight.
Unless your weight has been stuck at the same point for at least 1-2 weeks, then you probably don't need to worry about anything.
It is a perfect idea to utilize something other than the scale to measure and monitor your progress. For example, get your body fat percentage measurements and measurements your waist circumference measured ones in a month. And how well your wears fit and your appearance in the mirror can be very revealing.
5) You are not consuming enough protein
Protein is a very vital nutrient for losing weight. Consuming protein at 25 to 30 percent of calories can improve metabolism by 80 to 100 calories every day and make you automatically consume several hundred fewer calories per day. It would also dramatically reduce cravings and desire for eating snacks.
This is somehow mediated by proteins' effect on appetite regulating hormones, likes of ghrelin and others.
A breakfast loaded with protein is crucial and vital. As studies indicate that those who consume large amounts of protein for breakfast are less hungry and have fewer cravings throughout the day. Regular protein intake also aids prevent metabolic slowdowns which are a common side effect of losing weight. It is also sure to avoid weight gain.
6) You are not lifting weights
One of the most vital factors you should consider when trying to lose weight is to perform some kind of resistance training like weight lifting.
This could help you hold onto your awesome muscle mass, which often is burnt along with the bad fat if you aren't exercising. Weight lifting could also contribute to preventing metabolic sluggishness, and ensure that what is under the fat looks good and healthy.
7) You are not eating whole foods
Your food quality is as crucial as quantity. Eating healthy food could improve your appetite and improve your health. These foods happen to be much more satisfying than their processed ones.
Remember that many processed foods tagged as healthy foods aren't as healthy as you imagined. Try to adapt to the whole, single ingredient foods as much as possible.
8) You are not getting enough sleep
Proper sleep is one of the crucial things to put into consideration for your mental and physical health, as well as your weight.
Studies indicate that poor sleep is one of the largest factors that trigger obesity. Children and adults that experience poor sleep has a fifty-five and eighty-five percent greater risk of getting obsessed.
9) You are binge eating even on healthy foods
With my experience on this, Binge eating is normal side effect attached to dieting. It refers to eating massive amounts of food, typically more than the body requires.
I would affirm that this is a pretty severe problem for a lot of dieters. Some dieters binge on junk foods, while another binge on quite healthy foods, with the likes of nuts, dark chocolate, nut butter, cheese, etc.
And I advise that, even if the food you consume is healthy, the calories in them still count. Only a single binge can ruin a whole week of dieting.
10) You aren't drinking enough water
Water consumption has very significant benefits when it comes to losing weight. In a twelve-week weight loss study I organized, participants who drank half of a litter of water thirty minutes before meals lost forty-four percent more weight.
With these few and essential tips above I'm certain that you had noticed what you weren't doing right that lead to you not seeing results in your journey of weight loss even when you ate healthily.
I advise that you read through this article thoroughly so to get that healthy and awesome looking body of your dreams.
Thanks for reading!! And here's to a healthy and fit body...