There are few things more frustrating than doing a really good job on a diet and not losing ANY weight! AGHHHH!!!! I'll be sharing quite a few reasons why you aren't losing weight despite your best efforts. Discovering what the problem is or what needs to change is the first step to fixing it right?!
If you've been dieting for years and years there's a good chance that you've damaged your metabolism. This means that you've calorie restricted yourself for so long that your basal metabolic rate (BMR) actually slowed down because your body adjusted to not having as many calories. There are several strategies to recover your metabolism and these will work ONLY if you don't have any underlying health problems causing your metabolism to be slow (such as thyroid disease)-
If you have any imbalances of estrogen, progesterone and testosterone you'll likely experience weight gain. If you're having irregular periods, no periods or are pregnant, breastfeeding or going through menopause your hormones are changing. These changes in hormones impact everyone's body differently but often result in weight gain.
Testosterone is important for maintaining muscle mass and metabolism. Both men and women have testosterone however this hormone plays a more important role for men. Men have 7-8 times MORE testosterone than women.
You can regulate your hormones by-
Many of us have underlying inflammation we don't notice. We only notice weight gain (and difficult weight loss), fatigue, hair loss, digestive problems, joint pain, headaches and skin problems. (list is not all inclusive) Inflammation is driven largely by our diet but is also increased by our environment and stress. To decrease inflammation:
You're consistent but not persistent
Fat isn't just going to melt away because you felt hungry all week. Your body is adjusting to having fewer calories and may be getting rid of some fat around your organs such as your liver before it's going to get rid of any fat stores that you notice externally. Sometimes if you're not losing weight you need to give your body more time to respond to a caloric deficit. If your body is really resistant to weight loss it could take up to 4 months before you experience your first significant weight loss. Moral of the story- stay consistent AND persistent!
You need a new approach
No one's body is the same as yours. Sometimes if weight loss has stalled or never gets going it's because your body doesn't react well to whatever your current weight loss eating plan is. There are endless approaches to take towards weight loss but a few that I suggest are:
You're not being held accountable
Many times it's hard to keep yourself accountable. It's easy to not write down the unhealthy choices you eat in your food journal. So when you look back at what you've been eating and why your weight loss is stalled it can be difficult to pinpoint the problem. I encourage you to write down EVERYTHING you're eating if you're keeping a food journal. Also, find someone to hold you accountable. That person should help you remember why you want to lose weight, how you're going to lose weight as well as hold you to your goals. They need to have access to your food journals to encourage you to make healthy food choices. Don't sabotage your weight loss efforts with inaccurate reporting.
You haven't cut out processed foods
Processed foods are big inflammatory drivers and also increase your cravings for unhealthy foods. If you cut out processed foods not only will you cut out some pretty calorie dense foods but you'll also decrease inflammation in your body . If you've never heard of metabolic reprogramming I'm here to tell you it is wonderful. You can program your body to like healthy foods!!The more you feed healthy foods to your body the more it will want healthy foods making it easier to turn down unprocessed, less healthy foods.
Too many cheat days
Having "cheat days" isn't all bad unless you're doing it wrong. A cheat day doesn't mean binge day. It does mean that it's a day to not be quite as careful about what you eat. It can mean a day that you pick a sweet treat. If you have too many cheat days or too much cheating on your cheat day you'll find that the caloric deficit you've been working towards is no longer there.
Underlying health problem
Any autoimmune disease or disease based in inflammation can make it difficult to lose weight. It's important to work with your healthcare provider to optimize the disease process in these before you start attempting to lose weight. Decreasing your body's inflammation as much as possible will lend yourself to easier weight loss without such extreme measures.
Last but not least, if you're stressed you're probably going to have a hard time changing your body weight and composition because of some other pesky hormones I didn't mention above. Cortisol is a big driver of insulin resistance which means your body will more easily store fat. It will also make you more likely to over eat and crave sugar. It's pretty important for your entire body that you do your best to deal with stress in a healthy manner.
Now that you know some of your problems or what could prevent you from losing weight it's time to make a plan to overcome the problems. If you need some help with this reach out to me at email@example.com.