Losing weight shouldn’t be difficult, and it isn’t; if you watch your diet & burn calories through exercises, you will watch the Weight go down, but there are specific reasons why you can’t lose weight.
Oh!! Sorry, where are my manners? Happy New Year, it’s 2020 guys, congratulations!!!!
Well, the holidays are over. I sure hope you didn’t gain a few pounds over the holidays? (Don’t lie, I know you did, it can be really tough to resist those Christmas treats).
Back to business, if you experienced difficulties in putting the weights off in 2019, don’t despair, here are the top reasons why you can’t lose weight, and I hope 2020 brings a change in fortune.
Nine Reasons You Couldn’t Lose Weight In 2019
As I have said earlier, losing weight isn’t tricky, have a deficit caloric intake in your diet and watch the weight go down. While most of the focus is on dieting (which rightly should be), certain practices may frustrate your effort and be the reasons why you can’t lose weight.
- You don’t calculate your calories very well
There is no other way around weight loss; you need to know the calories you need for your body to function while at rest (BMR), and also your Total Daily Energy Expenditure (TDEE), then create a meal plan that with your daily caloric intake less than your TDEE.
Failure to accurately estimate your calories either when calculating your TDEE or when calculating the caloric content in your food can be one of the reasons why you can’t lose weight.
- You aren’t doing enough cardio
Cardio exercises burn calories; well, it is not exactly news. They are called aerobic exercise because they use a large amount of ‘oxygen.’ The more oxygen they use, the more your body burns calories to keep supplying the cells with oxygen.
Cardio also increases your heart rate, improves blood circulation throughout the body, and it is good for your heart health.
While creating a deficit caloric meal plan is very important in weight loss, cardio is a very effective way to make sure that you achieve a negative energy balance to lose weight.
So, if you can’t lose weight, it is possibly because you aren’t doing enough cardio.
U.S. Department of Health and Human Services recommends at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic activity each week to see substantial changes.
Common cardio exercises include; running, cycling, skipping, dancing (yes!!), swimming, etc.
- Not Enough Strength Training
You aren’t exactly trying to look like Arnold Schwarzenegger or John Cena, I know. But muscles burn more calories than fats; in simple words, the more muscles you have in your body, the more calories they will burn to support their energy needs.
Include some strength training at least twice or thrice a week in your workout plan to increase muscle mass.
The thing is muscles burn calories, even while at rest. So, whether you exercise or not, muscles will continue to burn energy.
- Lack of sleep
Sleep deprivation messes with your hunger hormone (ghrelin) and can lead to increased appetite. This can make you hungrier and very likely to consume more calories and ‘fall of the wagon’ of your diet plan.
Seven to eight hours of sleep is ideal for weight loss.
Sleep deprivation can also make you stressed and lead to the production of stress hormones (cortisol), which stimulates fats storage.
- Consuming Liquid Calories
Solid foods, as well as liquid beverages all, contains calories. In fact, some drinks contain more calories than solid foods. So, if you keep consuming more liquid drinks with the belief that only solid foods can make you gain weight, you will find it difficult if not impossible, to lose weight.
Liquid calories can be consumed in the form of tea, coffee, wine, etc.
Well, I’m not preaching against liquid calories, but if you must consume them, make them part of your meal i.e., estimate the calories in them and make sure it fits into your daily caloric intake.
- You are too hard on yourself
It is all in your head. The truth is that you won’t look like Beyoncé in a day or even in a month, neither will you achieve that ripped look in one month.
You have to be patient; you can run faster than your body, listen to your body. Weight loss is a gradual process, you didn’t gain the weight in a day, and you certainly won’t lose it in a week.
So, relax and be patient.
- You are not eating enough healthy food
Healthy food should form the basis of every meal plan, either eating to gain weight or lose weight.
Processed foods are rich in calories, but most of them lack essential nutrients. They are termed ’empty calories’ because they only contain calories but lack crucial nutrients for weight loss like fiber.
Foods like cereals, cakes, candy, sweets, chocolate, etc. should be replaced by healthy foods like fruits, healthy fats, proteins, and fiber.
- You are overeating healthy foods
Well, not exactly what you are expecting, but in weight loss, quantity takes precedence over quality, i.e., how much you eat is essential than what you eat.
Don’t load up on protein & healthy fats because you need to eat healthily and overshoot your daily caloric intake.
Ration your healthy food intake, don’t forget that you are on a daily deficit caloric plan intake.
- You are overeating carbohydrates
Most times in weight gain, carbohydrates are the culprit; in the form of sugar and starch. Diets such as Keto & Atkins all favor the support of minimal or no carbohydrate intake to promote weight loss.
So, if you can’t lose weight, you should check your carbohydrate consumption levels.
Weight loss is not a downward slope; i.e., you won’t continue to lose weight every week. You might notice minor weight gain in some weeks (especially if you do a lot of strength training) and lose weight on others.
The most important thing is patience, keep exercising, and keeping eating right. It is only a matter of time.
Well, I didn’t cover all in this article. Let me know your story, and if you have anything you want to share, the comment box is there for you.