There’s one question that many people ask themselves when they’re trying to lose weight: “Why am I not losing weight even though I’m working out every day and eating healthy?” In this article, we will explore some of the most common reasons why some people aren’t able to lose weight, as well as potential solutions for each.
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Want to know why you’re not losing weight despite working out and eating healthy?
Remember that “abs are made in the kitchen” The biggest hurdle that you have to overcome is deciding what you eat, your portion sizes and the type of food. Eating is emotional. There is reward for eating a nice meal because simply it tastes good. The basic principle of reward and gain and ultimately dopamine release in the brain is at work here. Also, we are not wired to be consciously attuned to the number of calories that we are eating. We have a need, and we just want to be satisfied, comforted, and filled. So, let’s consider some of the areas that are important in keeping the weight off.
Are You Keeping Track of What You are Eating?
If you’re not keeping track of what you’re eating, it’s going to be difficult for you to manage your calorie intake and weight loss goals. Tracking calories can help people who are trying to lose weight by making sure they don’t go over their daily limit. It also helps them stay aware of how much food they’re consuming so that they know when enough is enough. If this sounds like something that might work for you, consider downloading an app or using a website such as MyFitnessPal in order to make tracking easier on yourself.
Are You Eating Enough Protein?
Protein is essential for a healthy diet and can help you feel fuller longer. That’s why it’s important to make sure that your daily intake of protein meets the recommended guidelines, which are about 46 grams per day for women and 56 grams per day for men. Protein-rich foods include lean meats, poultry, fish, eggs, beans, and legumes (such as lentils), tofu, or tempeh. You may also want to consider taking a plant-based protein supplement if you’re not getting enough from food alone.
Are You Eating Too Many Calories?
If you’re eating more than your body needs, it will store the excess calories as fat. This is why many people find that they can’t lose weight even when they are working out and following a healthy diet. If you have been tracking your caloric intake for several weeks and see no change in the number of pounds you’ve lost or gained, try keeping track of what time of day you eat most often during the week (breakfast? lunch?) and compare those numbers with others times throughout the day. The amount of food eaten at certain times may need to be adjusted so that there isn’t too much calorie consumption at one sitting over another.
Are You Making Sure To Eat Whole Foods?
If you’re eating healthy, but not losing weight, it’s important to make sure that you are consuming whole foods. Whole foods contain all the vitamins and nutrients your body needs for energy and health. Processed or refined food may lack some of these essential ingredients, which is why they can cause feelings of fatigue even though they provide calories.
Are You Lifting Weights?
You should always include weight training in your workout routine. Lifting weights is an essential part of any fitness program because it builds muscle and boosts the body’s metabolism, which helps burn more calories throughout the day. You may also want to consider increasing your intensity during workouts or changing up some exercises for a new challenge.
Are You Binge Eating, Even on Healthy Food?
If you’re eating healthy and still not losing weight, it may be because of binge eating. This is when someone eats a large amount of food in one sitting, even if the foods are nutritious. Overeating often leads to feelings of guilt or shame that make people more likely to overeat again in the future. It’s important to learn how to stop binge eating so you can focus on weight loss.
Are You Doing Cardio?
If you’re not losing weight, it may be because of your workout routine. Cardio is an important part of any fitness plan and can help with fat loss. If you’re doing cardio but still have trouble shedding pounds, try increasing the intensity or changing up some exercises for a new challenge. You might also want to consider adding strength training to your routine.
Are You Still Drinking Sugar?
If you’re still drinking sugar, it may be making your weight loss harder. Sugar is found in many different types of foods and drinks including fruit juice, soda, cookies, ice cream, and more. If you want to lose weight but can’t seem to stop eating or drinking sweet things, try cutting back slowly by limiting yourself to one sugary food or drink per day. You might also want to consider other ways that sugar could be sneaking into your diet like bread made with white flour instead of whole wheat flour or hidden sugars in some prepared sauces.
Are You Sleeping Well?
If you’re not getting enough sleep, it could be making your weight loss harder. Sleep deprivation can make you gain weight by slowing down the metabolism and increasing hunger hormones like ghrelin. To lose weight in a healthy way, try to get at least eight hours of quality sleep per night on most nights of the week or take power naps when possible during the day.
Are You Still Eating Too Many Carbohydrates?
The number one reason why people don’t lose weight is that they’re eating too many carbs. Carbohydrates are the main ingredient in all processed foods, which are high in calories and low on nutritional value. Processed food will also have a high glycemic index rating, meaning it’s quickly absorbed by your body. This causes an insulin spike that then makes you feel hungry again soon after eating. Lowering the carbohydrates in your diet will have an immediate benefit on your weight and is one of the easiest ways of achieving long-term weight control.
Are You Eating Too Often?
A common habit many people who are struggling to lose weight have is snacking too often. It can be difficult for some people to avoid snacks, especially when they’re feeling hungry or bored. However, it’s important to know that eating more than 3–4 times per day may actually cause a person to gain weight instead of losing it. This is because the body has trouble processing all the food at once and so slows down its metabolism in response. The good news is that by staying on track with your diet plan and not overeating, you’ll start seeing results soon enough!
Are You Drinking Enough Water?
If you are struggling to lose weight, it could be because you are not drinking enough water. As a general rule of thumb, we recommend women drink 2–3 liters per day and men drink 2.5–4 liters per day. Water can be an important component of weight loss. Drinking water is a simple way to decrease hunger, which can lead to weight loss success. One recent study found that even drinking one more glass of water per day resulted in a weight loss of about 1 pound over the course of 12 weeks!
Are You Drinking Too Much Alcohol?
People who are trying to lose weight should limit their alcohol intake. Alcohol is a calorie-dense drink that has no nutritional value and may have negative side effects for those trying to lose weight. Alcohol also contains sugar which can lead to increased cravings, especially in the evening when people are less active. For these reasons, it’s important to limit alcohol intake while dieting and exercising.
Do You Have A Medical Condition That Is Making Things Harder?
It may be hard to lose weight if you have a medical condition that causes complications. Medical conditions such as diabetes, high blood pressure, and heart disease can make it harder for people to diet successfully. If you are struggling with these health problems, try managing your symptoms instead of trying to change what you eat or how much activity you get in one day.
Are You Addicted to Junk Food?
If you have a hard time resisting food, then try to eat healthy foods that are still satisfying. It’s often easier for people who love junk food to change their diet by switching to healthier versions of their favorite snacks and meals. If changing your eating habits is too difficult, try gradually decreasing the number of unhealthy items in your pantry or fridge until it’s completely empty. Once it’s gone, chances are you’ll be less tempted when these choices aren’t available anymore!
Have You Been Starving Yourself For Too Long?
If you are having a hard time losing weight, it may be because you’re not eating enough. If your appetite has been suppressed for an extended period of time (for example, from being sick), this can cause the body’s metabolism to slow down and make it harder to lose weight. Try adding small meals throughout the day instead of three big ones. Eating more often will help keep your metabolic rate high so that you’ll have more energy all day long!
Are Your Weight Loss Expectations Unrealistic?
Sometimes we set expectations for ourselves that are too high. If you want to lose weight, a realistic goal is losing one to two pounds per week (or about 50–100 calories each day). This may not seem like much when you’re trying harder and it feels like nothing’s working, but progress doesn’t happen overnight so try your best!
Are You Too Focused on Dieting?
It’s tough to stay on track with your dieting when you’re trying so hard. Sometimes we get too focused and end up restricting our calories more than necessary or depriving ourselves of food altogether which can lead to binge eating later in the day. It may be better for your body (and mind) if you take a break from strict dieting every couple of days. Try making healthy swaps instead like substituting one meal each weekday with a turkey sandwich, veggie wrap, salad, or yogurt!
There are also meal substitutes that work well to maintain weight, and these are smoothies. A smoothie that is made with the right ingredients particularly enough protein can replace a standard meal and keep you full and still not have as many calories as a standard meal. There are some really good smoothie diets that have proven themselves and have received almost a cult following because of the success many people have had with them.
Could You Actually Be Losing Weight Without Realizing It?
Yes, this could be the case. If you’re not losing weight on your scale but other signs point to a healthy lifestyle (like clothes fitting better), it’s possible that you are still shedding pounds without knowing it. Don’t feel discouraged if weight loss isn’t happening as fast as you want because that is normal progress for most people.
Diet supplements and Weight Loss Drinks
Diet supplements and weight loss drinks and teas have also emerged recently as reasonable aids to a weight loss solution. Many of these supplements have been readily accepted because they are made with natural nutrients, vitamins and minerals and mainly work by boosting the metabolism while reducing food cravings. The most popular of the weight loss drinks which is supported by enthusiastic testimonials promises to help the metabolism to adjust itself to balance your energy usage to improve efficiency.
So, trying to achieve a nice balance between meal planning and exercise is ideal. It is possible to maintain your weight without doing extremely strenuous exercise. Losing a pound means consuming 3,500 less calories or burning those calories in the form of exercise. If you do the math, you will see that about 100 calories are burned in 15 minutes of exercise or 400 calories in an hour. This means that you would need about 9 hours of exercise to lose just 1 pound. That’s equivalent to walking 35 miles!
Don’t feel discouraged if weight loss isn’t happening as fast as you want it to because that is normal. Remember: progress doesn’t happen overnight but staying positive will help keep you motivated and happy along the way! We hope these points help in some way and we wish you all the best of luck with your goals! Try to get the balance right. The correct food choices, the right portion size and a bit of exercise in the mix. You got this!
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