We’ve all been there:
You decide that you want to lose a few pounds, so you start eating healthier and you start a workout routine, but the numbers on the scale don’t move.
In fact, sometimes they even go up.
Why is that?
Why you can’t lose those pounds no mater what you do?!
Just because the number on the scale increases, doesn’t always mean you have gained fat and you’re not losing weight, but let’s face it – when your skinny jeans can’t fit anymore, you’ve gained weight and you know it.
And that’s not only frustrating, but it’s demotivating in a way that you just want to give up.
There’s nothing left to do, right?
Well, actually there is.
This can happen because of a few reasons and today I’ll try to list them all.
I’ll point out every single thing that can be the reason why you’re not losing weight.
Change these few things and you’ll lose those stubborn pounds once and for all!
Let’s get started.
You Think You’re Eating Healthy, But You’re Not
Eating healthy is the VERY FIRST THING you want to do when you want to lose weight.
Even working out is not as important as eating healthy – and that’s a fact (check Diet Vs. Workout)
There, I said it again, because it’s absolutely true – if you don’t clean your diet you will not lose weight, no mater how hard you work!
And unfortunately we’re often confused about what’s healthy and what’s not, thanks to the food industry that wants us to think we’re eating healthy – even when we’re not.
Answer these few questions for me:
- Do you eat cereals for breakfast?
- Do you eat energy bars?
- Low fat products?
- Processed foods?
- What about fried foods?
- Packed foods?
- Don’t eat salads on daily basis?
- Don’t eat raw food?
- Often eat in restaurants?
If at least one of these questions is yes, than the chance you’re making a mistake or two is even bigger.
And it’s not you – it so freaking easy to make a mistake without even noticing.
That’s why it’s so important for us to educate about what’s healthy and what’s not and know for sure what to eat and what to completely avoid.
So, if you haven’t got my nutrition plan and full guide to healthy food yet, make sure to grab your copy and clean your diet NOW!
You’re Eating Much More Than You Can Burn
Healthy food is healthy food and it cannot be bad for you, but if you eat much more than you actually need, you won’t lose weight.
Now, how do you know if this is happening?
Well, as much as I hate counting calories, maybe in this case you could try and count them for a few days and see what you’ll get out of the results.
If you have around 600 kcal per meal, of course for a 3 meals a day eating habit.
That’s about 1500-2000 kcal a day.
Now, if you work out daily, you don’t have to worry about these numbers that much as long as you keep it healthy (I’m talking about this in my meal plan).
But if you’re not working out daily, and you desperately want to shred some pounds, then you should definitely consider not only eating healthy, but watching your portion sizes too.
You’re Not Working Hard Enough
You can lose weight without working out, we’ve established that one already (check here) but, if you decide to maximize that weight loss and build a fit body, then we have to do much more than 10 minutes abs workout on YouTube.
The right way to to strip the fat from your body and lose those extra pounds is by slowly and gradually burning the fat off your entire body through proper cardio and resistance training.
You’ll have to get serious and specific about full-body strength training, with a high quality exercising plan.
And the truth is, it doesn’t always have to take hours in the gym you know why?
It doesn’t matter how long your workout is, if you’re giving 100% of yourself.
Here’s a deal – start working out for 30-40 minutes a day, but give your everything – lift, do cardio and sweat it all off.
Here’s where to stat -> 30 Minutes A Day To Sweat The Fat Off
Working on your body as a whole piece is the key point, and exercising your legs, back, chest, shoulders, arms and heart (with HIIT) is the way to go.
You’re Not Watching What You Drink
Drinks a a part of a diet too.
They’re the ones we have to be most careful with are actually the liquid calories.
And where we all tend to make mistakes is:
- Energy/sport drinks
They may sound healthy but they’re loaded with sugars, which are the worst when it comes to liquids.
- “Healthy” drinks with added artificial sweeteners
Alcohol is where we all tend to close our eyes, when actually it’s loaded with empty calories that can only make us fat.
- Smoothies loaded with fructose
Smoothies are healthy, but if we load them up with tons of fruits we’re loading up with exes sugar.
Also, it’s a common mistake to count them as a drink, when actually they’re more of a meal rather then a drink.
You’re Closing Your Eyes Every Now And Then
A weight loss is a result of what we constantly do, on daily basis.
And usually, when we lose some weight, unhealthy and high calorie snacks start to slowly make their way back into the diet.
Instead of being motivated to keep up with the healthy food, when we see results we often decide to start treating ourselves with junk food again.
The usual suspects are sugary snacks, chips and other processed snacks and of course – alcohol.
But what you should be aware of is: you’re lying no one but yourself.
If you are incorporating a cheat snack every day, chances are it’s causing your weight loss progress to hit a wall.
So, be mindful and keep your eyes wide open when it comes to eating healthy, because that’s the only way you lose that damn weight once and for all!
You’re Not Considering The Time Factor
Weight loss doesn’t happen overnight – it takes time, commitment and hard work.
It takes around 4-6 weeks for you to notice the first change, and not to mention reaching your goal – probably months.
Just be patient and remember: anything worth getting does not come easy.
Check Your Thyroid
If you’re doing everything right and you still can’t seem to lose those pounds, then make sure to check for some medical issues.
Certain hormonal conditions, such as PCOS or hypothyroidism can really affect weight gain.
So before struggling with the rest of the above reasons, you might want to check if you have hormonal dysfunction.
Especially if you really feel like you are doing everything right to lose weight, but are still not seeing results.
Check for some hypothyroidism symptoms and make sure to talk to your doctor.
Retaining Water Weight
This can also be one of the reasons why you can’t lose weight – retaining water weight.
What you should know is that water weight does make you gain weight, but it’s a different kind of weight gain than body fat.
It is not linked to calories consumed or expended; meanwhile, fat weight is linked to an imbalance of energy and is manipulated by eating fewer calories than you expend.
The upside to water weight gain is that it will go away (eventually). It’s not permanent nor contributes to long-term fat gain.
This happens because of few reasons:
- Eating too much sodium
- Eating pasta and bread and other simple carbohydrates
- Consuming medications and supplements
- Changes in a menstrual cycle
- Hormonal changes
So again, the main reason for water weight is not eating right, although it can be caused by many other factors too.
Water weight fluctuations could disguise a couple weeks of steady losses but it’s not the end of the world, and you won’t remember it in a year.
Just keep on doing what works for you, eat healthy and clean, exercise daily, don’t overdo salt and you’re all set.
I hope I helped you understand why you might still struggle with the weight loss and how to overcome the most common reasons why you’re not losing weight.
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