Why am I not losing weight even though I did everything?
This is a question that many people send to our BellyFatZone team and need a thorough answer that meets everyone's needs.
First, we need to determine that your weight gain also takes time, so losing weight safely takes the same time as gaining weight, or you will need more time.
Because our bodies always have an energy-saving posture, losing weight requires more determination and more thorough exercise at every angle.
If you exercise for less than 40 minutes, it will not reach the intensity so that the amount of fat in your body is burned.
If you do not follow a nutritious diet but reduce calories, you will not be able to lose weight.
Most people don't do all of these basic things thoroughly or do in a short time get depressed or lose the motivation to exercise; the effect will not be high, even you will gain the weight back right back.
For many people, weight loss doesn't seem to be too difficult, but many people don't know why they don't want to lose weight.
If you belong to this group of people, do not worry because this article will help you understand the most practical reasons.
When you want to lose weight, your body will certainly fight back, not to let your dreams come true. Maybe in the first few days, you will lose weight very quickly.
However, after that, the weight may slow down or even stop stopping.
Summary of the reasons why not lost weight that few people know
Right this article will summarize the convenient problems and good tips to help you easily overcome obstacles!
Eating disorders (Even healthy eating)
Eating disorders are a common side effect of weight-loss diets. It involves abruptly eating a lot of food, usually more than your body needs. This is a serious problem for many dieters.
Some people have to eat junk food, while others have to eat healthy foods, such as nuts, nut butter, dark chocolate, cheese, etc.
No matter how healthy the food, it still contains calories. Depending on the amount of food you eat, eating disorders can ruin dieting efforts throughout the week.
In short: If you often have an eating disorder, this will explain why your weight is constantly fluctuating.
Do not do cardio
It would help if you immediately read the article cardio exercise is to know why to keep talking about weight loss, who is advised cardio exercise.
This is one group of exercises that stimulate the heartbeat, helping burn a lot of excess energy.
Cardio is one of the ways to help improve your health extremely effectively. It helps burn belly fat, body fat extremely well.
In short: Make sure to do cardio regularly. It helps to burn fat, especially around the waist area. Without exercise, sports is one reason why it is difficult for you to lose weight.
You are still drinking sugary drinks.
High-sugar drinks are a great way to fatten up. The brain does not compensate for these calories by forcing you to eat less than other food groups.
This is true for soft drinks such as Coca, Pepsi and healthy drinks such as vitamins, minerals …
Even weight loss fruit juices that contain too much sugar will be a serious problem.
Bottom line: Stay away from sugary soft drinks, which will help support your weight loss process.
Read more: Does Drinking Soy Milk help Lose Weight?
Not getting enough sleep.
Deep sleep is an important factor for good physical health, mental health, and weight maintenance.
Many scientific studies have proven that insufficient sleep is one of the most dangerous factors causing obesity.
Adults and children who lack sleep regularly are more likely to increase obesity rates by 55% and 89%, respectively.
Bottom line: Lack of sleep will cause obesity. It also makes it harder to lose weight.
View more: Best Sleeping Position to Reduce Belly Fat
Do not cut back on carbs.
If you need to lose a lot of weight and/or have metabolic problems like type 2 obesity or pre-obesity, you may want to consider a low-carb diet.
Many short-term studies have shown that low carbs diets help lose weight 2-3 times more than low-fat diets.
Low-carb diets can help boost the activity of metabolic components, such as triglycerides, good cholesterol, and blood sugar.
Bottom line: If you can't successfully lose weight, try a low-carb diet. Many scientific studies have proven that this diet helps to lose weight extremely effectively.
Eat too often
It's still a mystery when it comes to eating small meals every day to boost their metabolic rate and aid weight loss.
Many scientific studies have proved that if you eat too often, the effect of burning fat or losing weight is shallow.
It is also inconvenient to prepare and eat all day long because making healthy meals is often quite complex.
(Scientific research is like that, but the Bellyfatzone experts see the opposite. If you've ever used the Eat Clean diet method, you probably realize how easy it is.)
Bottom line: Eating too often for a day can cause excess calories, causing your weight loss efforts to fail.
Do not drink water
Drinking water can help a lot during weight loss. In a 12-week weight loss study, participants drank 1/2 liter of water for 30 minutes before eating.
These people lost 44% more weight than those who didn't.
Bottom line: To reduce your daily calorie intake, drink 1 glass of water before each meal.
Drinking alcoholic beverages too much
If you like to drink alcoholic beverages but still want to lose weight, maybe it's time to limit your drinking.
Alcohol, beer, wine … all contain very high-calorie content. Also, note that alcoholic beverages have 7 calories per gram. Even drinking causes weight gain.
Summary: Alcoholic beverages often contain very high-calorie content.
Do not eat ‘carefully.'
A technique called ‘thorough' eating is certainly not known by many, but it is a great way to lose weight.
The technique is to eat slowly, enjoy each piece of food, and listen to every natural signal to inform your brain that the body has started to fill.
Many studies have shown that ‘eating' can make weight loss extremely effective and reduce the likelihood of eating disorders.
Here are some ‘carefully' eating tips:
- Eat focused, don't mind, sit down at the table with only food.
- Eat slowly and chew thoroughly. Try to feel the taste and color of each piece you eat.
- When you feel full, drink some water, and stop eating.
Bottom line: Always eat ‘well' when trying to lose weight.
You are sick
Several illnesses can cause rapid weight gain and make it harder to lose weight.
It may be Hypothyroidism – hypothyroidism and sleep apnea (sleep apnea). If you have these conditions, consult your doctor for treatment regimens.
Bottom line: Some illnesses can interfere with weight loss.
Junk food addiction
According to a 2014 study, the proportion of junk food junkies worldwide is about 35%. People who are addicted to junk food are like drug addicts.
Bottom line: If you're addicted to junk food, it's time to stop if you don't want to lose weight anymore.
Dieting for too long
Dieting for too long is not a good idea. If you've been trying to lose weight for months and find your weight leveling off, you definitely need to take a break and relax.
Let's increase the calories a bit a day, sleep more, lift more weight …
Aim to maintain your body fat for 1-2 months before you start losing weight again.
Bottom line: If you are gaining weight and losing weight constantly, you may be dieting for too long. It's time to take a break.
Losing weight is a slow and steady process. Many people desire something quickly and often lose patience before reaching the final goal.
Although we usually lose weight very quickly, only very few people can continue to lose weight at more than 0.5-1 kg/week.
Another obstacle many people face is setting unrealistic goals about the scientific weight loss diet and how to exercise.
The truth is that not everyone looks like models or bodybuilders.
In short: Unrealistic goals for losing weight will make it more difficult and easy to disappoint.
Focus on dieting too much
Diets often don't work well for a long time. Many studies have shown that people who diet too much will surely gain weight.
Instead of focusing on weight loss diets, make your diet as healthy as Eat Clean.
In short: Dieting is not a long-term solution. Build healthy eating clean habits.
You may be losing weight but not realizing it.
If you think your weight loss is rising, don't worry.
It is perfectly normal to stand on the scale without moving for a few days or even a few weeks. This does not mean that you are not losing fat.
Bodyweight tends to fluctuate up and down within a few kilograms. It depends on what you eat.
Also, hormones have a huge effect on the amount of water the body stores inside (especially for women).
Besides, your body may be increasing muscle in parallel with fat loss. This is completely normal or should be said to be going perfectly, especially when you go to the gym or bodybuilding.
Certainly, if so, most people will be happy because your body is losing fat, you don't have to worry about losing weight.
It's a good idea to use any other device, not a scale, to track your body's progress. For example, measure your waistline and body fat percentage once a month.
You can also feel for yourself whether the clothes you wear fit or not and how you look in the mirror.
If your body weight is stuck, can not reduce anymore in about 1-2 weeks, you do not need to be too worried but consider whether you have increased muscle fat or not.
Bottom line: The fluctuations in weight loss may be due to increased muscle mass, undigested food intake, and fluctuations in body water.
If the needle on the scale doesn't budge, you're probably still in the process of losing that fat.
You are not closely monitoring what you are eating.
Active awareness is important if you are trying to lose weight. Many people have no idea how much they actually ate that day.
Many studies have shown that tracking your diet will help you lose weight more effectively. People who keep food diaries or chart their meals often lose weight better than those who don't.
In a nutshell: Keeping a food diary is very helpful when you are trying to lose weight.
Not eating enough protein per day.
Before reading, you need to immediately read what a protein article to understand this ingredient is! Protein is an essential nutrient during weight loss.
Eating protein at around 25-30% of total calories per day will boost metabolism to 80-100 calories/day and make your body eat a few hundred fewer calories per day.
Besides, it also helps reduce hunger and significant appetite. This is due to protein's effect on appetite suppressant hormones, such as ghrelin and other hormones.
If you eat breakfast, make sure to include protein in it. Many studies have shown that people who eat a high-protein breakfast will help make them less hungry and less hungry that day.
When you consume a lot of protein in your body, it helps boost your metabolism. This helps prevent weight gain.
Bottom line: If you eat less protein every day, it will slow down the weight loss. Eat plenty of protein-rich foods.
Eat too many calories per day.
Many people have trouble losing weight simply because they eat too many calories.
You might think this doesn't happen to you, but keep in mind that many studies have proven that people often underestimate the number of calories they consume each day.
If you don't lose weight, try measuring the foods you eat and tracking your calories over a period of time.
Here are some sources to calculate calorie content:
- Calorie Calculator: Use this tool to find out how many calories to eat.
- Calorie Counters: This is a list of 5 free websites and apps that help you keep track of your calorie and nutrient intake.
Tracking is important if you work to achieve a nutritional goal, such as absorbing 30% of calories from protein. This is completely impossible to achieve if you do not track properly.
However, it is not necessary to calculate calories and weigh anything you eat throughout the day. Instead, try these tips right away for a few days every few months to see how much you're eating.
In a nutshell: If your weight loss is slowing down, you're probably overeating. Many people often underestimate the number of calories absorbed.
Do not eat healthy foods.
The quality of food is as important as the amount of food you consume. Eating healthy foods can improve your physique and help improve your appetite.
These foods usually keep you fuller longer than eating processed foods.
Remember that many of the processed foods listed on the label are ‘healthy foods,' but they are actually not healthy.
In a nutshell: Make sure to eat healthy foods. Eating too many processed foods can cause weight loss to fail.
You don't lift weights.
One of the most important things you can do when losing weight is to exercise. This can help you maintain muscle mass and aid in burning fat.
Weight training can help slow down the metabolism and ensure a firmer, more muscular body.
Bottom line: Weight training is an extremely effective way to burn fat. Weight training also helps with muscle development.
Why You aren’t Losing Weight Video:
Those are all the reasons why not lose weight. The remaining thing is you know how to control and avoid these problems.
- How Can I Lose Belly Fat in a Month?
- Why Am I Not Losing Weight When I Exercise and Diet?
- What Is Safe Weight Loss? Are You Doing The Right Thing?
Hopefully, the information above has helped you gain some more knowledge about “why can't I lose weight no matter what I do” and bring some small value to you. Please share this article if you feel it is useful. Thanks!