Once you begin to lose weight, your body becomes quite resistant. In the beginning, you may be able to lose a significant amount without doing much. As time progresses, it is common for this to slow down or come to a complete halt. This article will explain 5 common reasons you are not losing as much as you had hoped for. It will also assist you in making some changes that will get you back on the right track.
1. You May Be Losing Without Knowing It
If you have hit a plateau in your weight loss journey, pause before you have some kind of tantrum.
It is not uncommon for the scale to remain at the same point for days or weeks. This doesn’t mean that fat is not coming off.
Typically, weight fluctuates by several pounds. The foods you consume and hormones can have a dramatic effect on the amount of water your body retains. This is particularly true for women.
It is actually possible to lose fat and gain muscle simultaneously. If you have started exercising recently, this is something that should be expected.
This is a positive thing since you want to lose fat; not weight alone.
You should try keeping track of your progress with something other than a scale. You should have your body fat measured monthly and measuring the circumference of your waist is a wise idea as well.
Looking at the way your body looks in the mirror while you are clothed can give you an idea of how well you are doing.
You shouldn’t be concerned unless you have been stuck for more than a week or two at a time.
2. You Aren’t Tracking Your Food Intake
Being aware is essential if you want to decrease your weight. There are many people out there who have no idea how much food they have been consuming.
Research shows that keeping track of your food consumption aids in weight loss. People who take snapshots of their meals and/or jot things down in a diary lose more than those who do not.
3. Your Protein Intake Is Too Low
Protein is an essential nutrient when it comes to weight loss.
If 25-30 percent of your caloric intake comes from protein, it will increase your metabolic levels by 80-100 calories daily. This means you will eat fewer calories than you usually do. It can also lead to a reduction in food cravings, so you will not snack as often.
Part of this has to do with the protein having an effect on ghrelin and other hormones that keep your appetite in check.
If you are a breakfast lover, this is the best time to eat a large amount of protein. Research has concluded people who eat a high-protein meal at breakfast eat less for the remainder of the day.
Eating lots of protein will also stop your metabolism from taking a slump, which means it will be easier for you to keep your weight off.
4. You Are Eating More Calories Than Necessary
Many people who struggle with weight loss are eating more calories than they should.
You may believe this doesn’t have anything to do with you, but it is common for people to be incorrect when estimating the number of calories they consume.
If you are having trouble getting the weight off, try using a food scale to control portions and start tracking your calories.
Here are resources that can help:
Calorie Calculator – This will help you figure out how many calories you should eat daily. There are many available on the Web.
Calorie Counters – There are numerous no-cost apps and sites that will aid you in tracking your calorie consumption.
Tracking will help immensely if you are trying to focus on specific nutritional goals, like getting 30 percent of your daily calories from protein. This can be difficult, if not impossible, to achieve if you are not using a tracker.
You will not have to do this for the remainder of your life. You should do it every 3-4 months for a couple of days so you can gauge how much food to consume.
5. You Are Not Consuming Whole Foods
The quality of the food you eat is equally as important as the amount.
Eating healthier food will boost your health and keep your appetite regulated. These options are more filling than those that are processed. You should remember that some processed items are labeled as healthy even when they are not. Focus on single-ingredient foods most of the time.
If you have been struggling with weight loss, this advice should be really useful. Very small steps can make a bigger impact than you imagined.