Losing weight can be very difficult, even when you seem to be doing everything right. If you have been eating healthy and exercising regularly but aren’t seeing any weight loss progress, you could be making a few simple mistakes.
Here are 11 reasons why you may not be losing weight despite being healthy.
14 reasons why you’re not losing weight despite being healthy
- Eating too many calories: In order to lose weight, you need to be at a calorie deficit. So even if you are making healthier choices, you will not shed excess fat if you are still consuming more calories than you are burning.
- Eating foods with hidden sugar and salt: Beware of so-called low-fat processed meals that claim to help you lose weight. In some cases, these foods contain hidden sugars and other ingredients that make them taste good but add to your overall caloric intake.
- Not eating enough fiber: You may be cutting calories, but if you aren’t eating enough fiber, you may not be losing weight. Fiber keeps you feeling full for longer and helps your digestive system function properly. Make sure to eat plenty of vegetables and chew your food thoroughly.
- Not cooking at home: Some restaurants use low quality vegetable oils, copious amounts of butter, tons of salt and other ingredients that can add to your weight gain. Instead of eating out, try to cook at home more often so that you are aware of everything that is going into your food.
- Not eating enough protein: Protein is a satiating macronutrient that helps you regulate your blood sugar and control weight. If you are not losing weight despite adopting healthy habits, you may need to consume more protein.
- Not eating good fats: While it may seem counterintuitive to losing weight, your body needs fat in order to function. Good fats can be found in nuts, seeds, and seafood and can help lower bad cholesterol while raising good cholesterol.
- Low metabolism: Your metabolic rate determines how many calories you are able to burn. If your metabolism is slow, you will burn fewer calories both during exercise and at rest, which means you may not be losing weight as quickly.
- Hormonal fluctuations: If you are unable to lose weight and suffer from premenstrual syndrome, irregular menstrual cycles, and mood swings, you may have a hormonal imbalance. Examples of hormonal imbalances include insulin resistance, thyroid disorders, and polycystic ovary syndrome. Talk to your doctor for diagnosis and treatment.
- Vitamin D deficiency: Many people don’t get enough vitamin D in their diet or through sunlight exposure. Vitamin D deficiency has been linked to weight gain.
- Not moving enough: Exercise goes hand in hand with diet when it comes to weight loss. In order to lose weight, you need to burn more calories, which means your body needs to be moving throughout the day. Try taking short walks, using the stairs, or doing some form of physical activity in the evenings.
- Ineffective exercise: In some cases, you may be exercising every day, but you just need to change things up a little. Over time, your body adapts to your workout routine and becomes more efficient, which could mean it is burning fewer calories. Find ways to change up your fitness routine and increase your metabolism.
- Poor gut health: If you are not losing weight despite eating healthy and exercising, it could be a sign that your digestion is off. Consult a doctor to rule out digestive problems such as leaky gut, malabsorption, dysbiosis, parasites, etc..
- Stress: Chronic stress results in elevated cortisol levels, which can lead to blood sugar imbalances and weight gain around the abdomen.
- Not sleeping enough: Studies have shown that lack of sleep is linked to weight gain. You are less likely to eat healthy or exercise if you are sleep-deprived. Sleep deprivation can also affect your hormones and hunger signals, making it difficult to lose weight.
Medically Reviewed on 4/28/2022
References
Image Source: iStock Image
Reasons You’re Not Losing Weight: https://www.webmd.com/diet/ss/slideshow-not-losing-weight
The Real Reason You’re Not Losing Weight In spite of Exercising: https://www.medanta.org/patient-education-blog/the-real-reason-youre-not-losing-weight-after-exercising/
10 Reasons You’re Not Losing Weight: https://www.denverhealthmedicalplan.org/blog/10-reasons-youre-not-losing-weight
Reasons You’re Not Losing Weight: https://www.webmd.com/diet/ss/slideshow-not-losing-weight
The Real Reason You’re Not Losing Weight In spite of Exercising: https://www.medanta.org/patient-education-blog/the-real-reason-youre-not-losing-weight-after-exercising/
10 Reasons You’re Not Losing Weight: https://www.denverhealthmedicalplan.org/blog/10-reasons-youre-not-losing-weight
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