Shedding even a few kilos is challenging and frustrating. Many people struggle with it, despite their best efforts, and there are several reasons for it. Today, we take a deep dive into why you are not able to lose weight and how to overcome these obstacles.
Understanding the Stubborn Reasons Why You Are Unable to Lose Weight
Losing weight should be simple.
You eat less, move more, and burn calories.
Theoretically, that should be enough to lose weight. In reality, weight loss is more nuanced. So, if you are tired of trying every fad diet, only to find yourself stuck at the same weight, we’d first like to reassure you. You are not alone. And there are ways around it.
1. The Problem of One-Size-Fits-All Diets for Weight Loss
The most common reason people are unable to lose weight is that they are not following a properly designed plan. There is no shortage of weight loss diets. While some may work, most don’t. What’s worse is that you are more likely to gain back the lost weight the minute you stop dieting.
As if that wasn’t enough, most diets are overly restrictive and can lead to nutritional deficiencies. And, it is difficult to stick to it for the long haul.
Get a diet plan that has a personalised approach to your nutrition. The advice and strategies it gives you are tailored to your body. It takes into account your individual needs. And, more importantly, it is sustainable. In short, it is crucial for success.
2. The Unplanned Role of Exercise in Not Losing Weight
Exercise is often touted as the magic bullet for weight loss. And while it’s true that physical activity is essential for burning calories and building muscle, you may still struggle to lose weight. The reason may vary:
• You can’t find the time or motivation to exercise regularly and consistently.
• You may not be getting a sufficient workout to support your weight loss goals. (CDC’s recommendation on how much and what kind of physical activity adults need is a good starting point. Click here.)
• You may be exercising wrong. For example, cardio will work up a good sweat, but doing too much of it can be a problem. It can reduce your lean muscle mass (which is needed to burn calories) and force the body to store energy as fat.
If you have been working out but not losing weight, switch to another form of exercise. There are many that give you more bang for your buck. For instance, strength training along with cardio builds muscle tone, and the more muscle you have, the more fat you burn.
Or shift to interval training like HIIT (high-intensity interval training). It is incredibly effective at targeting stubborn fat and keeping your heart fit. The best advice, though, is to find a fitness coach.
3. The Mistake of Working Out Without a Coach
One more reason some people may have trouble losing weight is a lack of the right type of coaching or support. Bear in mind that weight loss is not merely about cutting calories. It is also not just a physical process. It’s mental and emotional, too. That’s why working with a coach can be so powerful.
• They can offer guidance and, more importantly, accountability, which can help you Make Healthy Choices and stay motivated!
• They can address psychological or emotional barriers that may be preventing you from losing weight.
Find a coach. If time and distance are a constraint, use teleconsultations.
4. Ignoring the Play of Hormones
When hormones go wonky, losing weight becomes tough because they play a hand in your appetite and metabolism. Take, for example, a high level of cortisol, the stress hormone. It increases your appetite and pushes your body to store fat in the abdominal area.
Another hormone imbalance that can make it harder to lose weight, despite having a dedicated exercise programme and watching what you eat, is the thyroid, as it slows down metabolism.
Address the root cause of hormone imbalance, which can be a poor diet, a lack of sleep, or a high level of stress. Once you restore balance, it’s easier to shed weight, and a healthcare professional or coach can go a long way in identifying and treating them.
Practical Ways to Make It Easier to Lose Weight
• Eat right. Incorporate more whole foods into your diet, such as fruits, vegetables, whole grains, and lean protein. These keep you feeling satiated and full.
• Track your food. Use an App Like QurBook to record what you eat. We often underestimate our intake. A piece of chocolate here. A spoon of sugar there. These insignificant tidbits can add up. Documenting your food helps you remain within your calorie target, and it makes you accountable and motivated.
• Prioritise sleep. Quality sleep is absolutely essential, not just for weight loss but also for your overall health. Studies show that when you sleep for 4.5 hours or less, you choose snacks that have twice the fat than when you get 8+ hours of sleep. When you get enough sleep, your body is better able to regulate hormones that control appetite and metabolism.
• Manage stress. There are plenty of techniques that help to reduce cortisol levels and prevent overeating, like yoga, Meditation, or journaling.
The Takeaway: Find the Right Plan and Coach for You
It all boils down to this. You need to make healthy and sustainable choices to lose and then maintain your target weight. Consistency is key. Yes, you might lose weight by surviving on just fruits for a month. But you won’t be able to sustain it.
That’s why we emphasise getting a personalised diet plan and working with a coach. Every body is unique, and the right plan and coach can help you find the best path to losing weight!