Have you been trying to lose weight for some time now but nothing you do seems to be working? Don’t worry, that’s not uncommon at all. People usually don’t understand what it takes to lose those extra pounds and they decide to stop eating certain foods or exhaust themselves at the gym hoping for the best results.
However, the problem is that people typically create a weight loss plan on their own without consulting any professionals. This can often lead to mistakes and not giving their body what it needs. We are all different and thus, require a different approach when it comes to losing weight.
So, if you too have been having this problem, take a look at some common obstacles individuals encounter on their weight loss journey and how they can be overcome.
You are dealing with too much stress
One thing that can have a huge effect on your inability to lose weight is your mental health. For instance, if you are stressed most of the time, you might experience various health issues. Stress leads to a higher production of cortisol. This hormone, also known as the stress hormone, can increase your appetite and cause extra fat to be stored in your abdomen. Other than that, when we feel stressed, we often turn to comfort food, which is typically high in fat and sugar. Finally, feeling down can also lead to skipping exercise.
Therefore, in order to avoid this scenario, you need to work on your mental health. You can start by practicing mindful meditation or doing yoga to get in touch with yourself. This can help lower your stress levels. However, if this is something that is chronic and overwhelming, it’s best to schedule a session with a therapist to identify your triggers and manage them.
You don’t sleep enough
Getting enough sleep is vital for reaching your weight goals. There is speculation that a lack of sleep makes you feel hungrier, even if you’re not actually experiencing hunger. Furthermore, besides stress, sleep deprivation also affects cortisol secretion. Not to mention that when you are tired, you are more likely to skip workouts and generally move around less – meaning that you are burning fewer calories. Last but not least, not sleeping enough will make you more cranky and irritable, which then goes back to the previously mentioned stress troubles.
Luckily, there are many ways to deal with your lack of sleep. The first thing you need to do is organize your activities in such a way that it allows you to get seven or eight hours of sleep every night. Try to go to bed and get up at the same time every day as then your body will develop a sleeping schedule. Furthermore, avoid stimulants before bed, such as coffee and electronics. However, if your insomnia is affecting your daily life, you definitely need to talk to a doctor.
You don’t eat properly
While stress and sleep deprivation can play a big role in you not losing weight, the food you eat might be the main culprit. In case you are not tracking your calories, you might be eating more calories than you are burning. We usually underestimate the amount of food we intake, which leads to us not achieving our goals. In addition to that, some people cut out all carbs and start starving themselves. That is not healthy at all and can result in eating disorders.
The first step in having a proper diet is determining what your body actually needs. Analyze your diet to see how many calories you are eating and that can help you set a goal for how much you need to cut out and how to do it. There are also handy daily planners that can help you determine what types of food you need and aid you in creating a custom meal plan to reach your desired weight. Furthermore, keeping a food diary where you will include everything from the size of your portions to nutrition information can be very beneficial in developing mindful eating habits.
You are not doing the right exercises to lose weight
One possibility is that you are not exercising at all. Leading a sedentary lifestyle which consists of you sitting behind a computer for work and lounging on the couch while watching TV cannot give you the results you want, regardless of how well you are eating. On the other hand, you might be working out regularly without any weight loss. If that is the case, the chances are high that you are not doing the exercises your body needs.
First things first, if you’re not exercising, start doing it. Start slow, with at least 30 minutes a day, to create a habit. Over time, you can prolong your workouts for up to an hour. Exercising too much can also have detrimental effects on weight loss, seeing as how you’re overworking your body. Furthermore, you can contact a personal trainer to establish a workout routine. They will probably recommend you resistance training and cardio exercises. If you can’t go to the gym regularly, you can also go outside for a training session or do it at home.
You might have a medical issue
Sometimes, regardless of how hard we try to exercise, keep track of the food we eat and think about our mental health, the extra weight is persistent. If you are experiencing this issue, you should also keep in mind that there are other factors that we cannot control which also affect our weight loss journey. They include our genes, hormone levels, body type and even age-related changes.
To make sure there isn’t a more serious problem, you should do regular checkups with your physician and ask them about any issues you might be experiencing. They might tell you that you have a certain condition that’s linked to weight gain or that it is caused by your medication, such as diabetes medication or antidepressants. They can recommend the best strategy that will not affect your health and help you reach your goal.
There are many other reasons why you might not be losing weight other than these five, such as too much alcohol or not enough water. The key for reaching your desired weight is to be patient and avoid cheat days. Furthermore, turn to professionals if you see that you are just not succeeding.
