Does it seem like you’re doing everything right in your weight loss plan but you can’t lose weight? Here are some possible reasons the scale isn’t moving
Weight loss is not always easy and sometimes it can feel like you’re doing everything right but the scale still won’t budge. This can be very frustrating and often leads people to just give up and quit their weight loss plan altogether. But sometimes there can be underlying causes to why you aren’t losing weight and they aren’t always as clear as you might think. The list below is only some possibilities in a vast list of underlying causes. If you still aren’t sure why your body is holding onto excess weight, we recommend seeking the help of a dietitian or nutritionist who can help you pinpoint exactly what is happening and offer a concise plan.
1. You Aren’t Tracking Your Foods
Food journaling is a majorly important component to a successful diet plan. Many people forget what they eat and the quantity, making it easy to overeat even the healthiest of foods. By adding all your foods to a food journal, you have the awareness of your nutrients as well as what the overall calorie count is. SureFiz trainers also recommend entering the calories before eating them so that you can make any necessary changes before the foods enter your mouth. Over time, this process gets easier and quicker as you learn more about common foods eaten in your daily diet.
2. You Aren’t Eating Enough Protein
It may be surprising, but most people don’t get enough protein in their daily diet and over time this can affect your weight loss goals. Protein is a vital macronutrient in your diet and weight loss program and helps to build strong bones, muscles and joints. It also helps with satiation, making you feel fuller for longer than carbohydrates. Daily recommendations for protein can vary, but in general a range of 25-25% of daily calories is a healthy recommended range. Click here to check out our blog on healthy protein sources if you need some more ideas on increasing protein in your daily diet.
3. You Need to Drink More Water
Water is an important component of a healthy weight loss plan, and vital to daily survival. But still many people don’t drink enough daily water. According to Healthline, “In one 12 week study, people who drank half a liter of water 30 minutes before meals lost 44% more weight than those who did not. Drinking water has also been shown to boost the number of calories burned by 24-30% over a period of 1.5 hours”. It is also important to note that feelings of hunger and thirst can be confused. You may feel hungry when you are in fact dehydrated. If you find yourself feeling hungry during the day, but not sure if you should eat or drink, first try a glass of water and wait 20 minutes to see if your cravings are curbed. If you are truly hungry then you can have a small, healthy snack.
4. You’re Eating Too Fast
It takes time for the brain to realize that the stomach is full. A study by webmd revealed that it can take up to 12 minutes for the satiety signals to travel from the stomach to the brain, and potentially up to 20 minutes in an obese individual. If this is the case, when you eat too fast you can potentially ingest too many calories in one sitting before your brain realizes that you are actually full, and by that time it may be too late. With the fast-paced, on-the-go culture in our current world, sitting down to a slow relaxed meal can be a challenge. Setting aside the time to complete a meal can be one key to increasing success in your weight loss program, and it can also be helpful for your mindfulness in eating. Focusing on our meals instead of mindless eating can prevent overeating and making the wrong choices with our foods. Click here to learn more about overeating and how it may be affecting your weight loss success.
5. You’re Drinking Your Calories
It is easy to focus on the food you eat, but many people get a blind spot when it comes to drinks. Sugary coffee drinks, sodas, juices and alcoholic drinks can add the calories quickly. For instance, an average mocha coffee drink can pack up to 360 calories, and a margarita up to 500!! Drinking your calories almost always leads to eating more daily calories, as the drinks are often empty calories, which will not lead to adequate satiation. It doesn’t mean you need to completely give up your favorite drink, but in a weight loss program you need to view them more as occasional treats, not as daily staples. And make sure you log every drink in your food journal so you are aware of how it contributes to your overall daily intake.
6. You’re in a Plateau
This may come as a surprise, but weight loss is not linear. Many people expect that once they are in a weight loss plan, they will lose the average 1-2 pounds per week and it will not vary. In reality, your body will undergo many changes as you progress on your weight loss journey and not all will be the same. Many people lose weight more quickly at first and the weight loss slows over time. This can be due to many factors including water weight loss, initial fat loss, etc. It is important to keep these things in mind and continue to use your SureFiz scale daily, as it will help you to track your overall progress and see the results over the long-term instead of only seeing what is happening in the current day or week. Discouragement often leads to giving up so you want to stay positive and know that even though it might not be a big weight loss week, you will see results if you stick with your diet plan.
7. You Have Underlying Health Conditions
There are many underlying factors and causes that can contribute to a lack of weight loss. If you find that you have been working hard, tracking calories, staying true to your workout program and you are not losing weight for a long period of time, you may have hormonal imbalances or some other health conditions that are playing a part. If you suspect you are experiencing some underlying health conditions that are contributing to your struggle to lose weight, you may find it helpful to make an appointment with your doctor, a dietitian, or even hormone specialist to help identify the potential underlying causes. There are many specialists who can guide you on your weight loss journey and with the proper diagnosis you can be back on track quickly to lose the weight for good and gain optimal health.
No matter what stage of your health and weight loss journey, you can expect some obstacles. It is not always easy and not always perfect, but it is truly rewarding once you reach that weight loss or fitness goal. Stay on course, continue to work hard and you will see results. Remember to check out surefiz.com and our social media accounts regularly for more diet and weight loss tips, recipes and workout plans. We are here with you for every step of your journey and we celebrate with you as you reach your weight loss goals!