You’re eating healthily and doing exercise, but you’re still not losing weight. What’s the problem? There are a few reasons why you still may not be losing weight.
Before we get into them, it’s important to tell you not to be discouraged. We’ve all been there. It’s normal to be frustrated, but it doesn’t necessarily mean your diet plan isn’t working.
Here are a few things you need to consider:
You’re Eating Too Much
Just because you’re eating healthily doesn’t mean you’re not eating too much. You can still overeat on fruit, salads and everything else you think is “low fat.”
Remember you need to create a calorie deficit. All foods have calories; some fewer than others. You also need to think about the natural sugars in things.
If you’re eating five packets of grapes a week (yes, people do it!), you’re not getting the balanced diet and you’re eating way more than your body needs. It’s important to instil some portion control, and stop thinking about foods as free. They’re just lower in calories/points/syns (whatever system you follow).
You’re Not Eating Enough
It seems strange, but you may not actually eat enough food on a daily basis. This is especially the case if you’re exercising.
Your body needs a certain amount of calories. If it doesn’t think it will get them, the metabolism slows down to use fewer calories during the day. You end up not burning as many as you think you should. You need to kick start your metabolism again by eating more.
Even if you’re not exercising, not eating enough puts your body into starvation mode. It clings onto the calories in case it doesn’t get enough later in the day or in a few days time.
Think about the amount you’re doing, and assess whether you can increase your calorie intake or not.
It Will Show Next Week
Have you suddenly started doing more exercise? You may find that you don’t lose this week. You could even end up gaining weight!
Oh the shock and horror! I got really frustrated when I saw this happen. You try so hard, and it just doesn’t come away.
Well, it will likely show up next week, or maybe the week after. It takes time for the body to adjust.
You may actually see the inch losses instead. Get a tape measure out and track your waist and hip sizes.
If you do a lot of exercise, it could be muscle gain. Muscle weighs more than fat—as in the same density of muscle will weigh more than that same density of fat.
It’s That Time of Month/Medical
Hormones fluctuate (yes, even in men). Medicine, illnesses, changes in the air and the monthly cycle all affect them.
For women, it could be coming up to that time of the month. Your body is likely to retain water just before and during, and you start craving the unhealthy foods. It’s perfectly normal. Take a look at your weekly weight losses and you’ll probably see a cycle. I know I do. Every four weeks I either put on, stay the same or have a very small loss. The week after I always have a good loss (usually losing whatever I put on and much more!).
It’s a Sneaky Weigh-In
Don’t be tempted to weigh yourself more than once a week. And always stick to the same time and day for your weigh-in.
Your body weight fluctuates throughout the week, and can fluctuate by as much as 5lbs! If you weigh yourself a few days earlier, at a different time, you could find a 5lb weight gain. Do you really want to worry about gaining that much weight? It could put you off sticking to the diet of the rest of the week, and then you really will be in trouble.
Don’t be tempted. Stick to your normal schedule and you get a better look at whether you’re losing or not.
The only time to switch is if you really need to one week. I tend to stick to the same time as it gives a better idea.
Still wondering why you’re not losing weight? There are a lot of reasons, but the ones mentioned above are the most likely. Good luck on your weight loss journey! It is possible.
Have you had experience of not losing weight? Why not share your tips below and help others get back on track.