So you have made the decision to lose weight, perhaps for health reasons or maybe simply to boost your confidence.
However, despite your efforts you have not experienced the results you had hoped for.
So what are some of the reasons why you can’t lose weight? Here are just some of the potential reasons.
#1: You are consuming hidden sugars
If you are not reading the labels of the foods you consume then you could potentially be consuming hidden sugars.
Even supposedly healthy foods are prone to this, with those advertised as ‘low fat’ a major culprit.
The problem with these foods is that removing fat also causes a reduction in taste too, so the manufacturer will compensate by adding sugar.
Obviously too much sugar in your diet can cause weight gain to occur, so this is definitely an issue that you need to address.
When checking the food labels, try to avoid those that state any of the following ingredients:
- Corn syrup
- Evaporated cane juice
#2: You have cut out all fat
It has long been thought that fat is bad for you, especially when it comes to weight loss.
Well, the truth is that there are certain fats that are bad, but there are also fats that are good too.
This means that it is certainly not a good idea to have a blanket ban on all types of fat, as your body needs fats for various functions.
Polyunsaturated and monounsaturated fats are the best types and should be a part of any healthy diet. They have even been shown to aid your weight loss efforts.
Sources of good fats include:
- Nuts and seeds
- Olive and coconut oils
- Fatty fish like salmon, mackerel and tuna
#3: You try fad diets
Even though you saw your favourite celebrity losing 10 pounds in just a week with this new fad diet does not necessarily mean that you will see the same results.
The recommended weekly weight loss is only 1-2 pounds so chances are you wont see the same results.
Many of these fad diets involve drastic calorie cutting, or the removal of entire food groups.
This can leave you lacking vital nutrients essential for your health.
#4: You cut too many calories
Similarly with fad diets, cutting too many calories can have a negative effect on your weight.
While you may lose weight to begin, your metabolic rate will slow as your body desperately attempts to hold onto its fat reserves.
When this occurs you will simply stop losing weight, or worse still your body will start to break down muscle instead of fat for energy, which will result in your metabolism slowing even further.
#5: You eat too quickly
If you tend to eat your meals quickly then chances are you are consuming many more calories than you should.
The problem is that it takes around 20 minutes for your brain to receive the signal from your stomach that you are full.
Luckily there are things that you can do to slow down the rate that you eat your meals. For example you could chew thoroughly, or perhaps put your cutlery down between bites.
#6: You don’t drink enough water
Often-times you will think you are hungry when the reality is that you are thirsty instead.
The next time you are feeling peckish have a drink of water and see if the cravings disappear. If not then you know that you are indeed needing a snack.
#7: You only perform cardio
Of course any exercise is better than no exercise at all, but if you are only doing cardio then you may not be seeing the best results for your time.
For optimal results I would recommend incorporating some weight training into your exercise regime.
The reason for this is that the calorie burning will stop almost immediately following a cardio-only workout, whereas with a weight training workout this calorie burning could continue much longer after the workout had concluded.
Also, as you are building muscle by lifting weights your RMR or Resting Metabolic Rate will increase.
There is plenty of research that shows that the higher the percentage of muscle mass you have the more calories you will burn.
#8: You have a hormone imbalance
If you feel as though you should have seen results but have not perhaps it is through no fault of your own, perhaps you have a hormone imbalance.
Hormones such as insulin or oestrogen can affect your weight so get your doctor to check you out if you suspect something is wrong.
#9: You are stressed
When you are stressed your body will start to produce excess amounts of the hormone cortisol.
This hormone will not only cause food cravings to occur, but also encourages your body to store belly fat.
To ensure cortisol does not become too big an issue I would suggest taking steps to alleviate your stress levels.
Yoga or meditation are two good options, but even a nice warm bath with your favourite book could do wonders for your stress.
#10: You do not get enough sleep
A lack of sleep can also cause excess cortisol to be produced. Also, a reduction in the amount of leptin produced is likely too.
Leptin is a hormone that tells you when you are full, so a lack of sleep will make it harder to stop eating.
Ghrelin is another hormone that is affected by a lack of sleep, with excess amounts of this hormone shown to cause you to crave junk foods.