Today i’ll be covering 10 of the most common reasons people can’t seem to shed those unwanted pounds, even though they feel as though they should be. Lots of times, people come up with some pretty crazy reasons (excuses) as to why they personally can’t lose weight, but here are my top 10...
#1- You’re eating too much
Here we have the king of all reasons as to why you can’t lose weight. Its simply that you’re eating too many calories! 10 times out of 10, you will lose weight if you are in a calorie deficit (Body burns more calories throughout the day than it takes in). Pay closer attention to what you are putting into your body, you may give that 300+ calorie mocha latte a second thought…
#2- You’re eating the wrong kind of foods in the wrong amounts
Your diet should be a good mix of healthy fats, lean protein, and quality carbohydrates. We all know for the most part what is and isn’t healthy for us… yet people STILL eat greasy pizza, ice cream, pastries, candy, drink beer/wine etc… If you really want to lose weight, sacrifices are going to have to be made, bottom line. Also, a simple switch of fewer carbs and more protein can help people lose weight because protein helps you feel fuller, longer. And it's also a necessary building block for the repair of muscle after exercise.
#3- You’re not exercising enough
If you’re trying to lose weight, it likely means that you have more than just a couple pounds you’d like to drop. If this is the case, 30-45 minutes of exercise only 2-3 times per week will not get the job done. It will help you become healthier overall and improve your cardiovascular system, but the 400-600 total calories burned throughout those 3 days is easily overcome with ONE single bad meal. If you’re serious about weight loss, pick up the intensity, the duration, and the amount of days per week.
#4- You’re too inactive most of the day
This one relates back to #3. Some people can get away with only 30-45 minutes of exercise 2-3 days per week because they are very active throughout the rest of the week. If you have a desk job where you sit all day at a computer, then go home and plop your butt down in front of the TV, you’re not doing yourself any favors in terms of weight loss. Download a free pedometer app on your smartphone, and make sure you’re getting 8000-10000 steps per day, it's amazing how much of a difference it can make by just walking more!
#5- You stress too much
Stress is known to release the appetite-inducing hormone known as cortisol. If you’re stressed you may find yourself mindlessly snacking, and being hungry when you know you shouldn’t be. Mix this with a busy job that doesn’t allow time for proper meals, and you’ve got a recipe for disaster. Do whatever it takes to de-stress! Exercise, go for a walk/run/bike ride, meditate, yoga, breath deep, whatever it may be… because it does not pay off to be stressed all the time.
#6- You don’t get enough sleep
You should be getting 7-8 hours of sleep per night, every night. And while that is not the reality for a lot of people, anything less will leave your body operating at a suboptimal level. Not only does your body build a repair muscle while sleeping, it has also been shown that individuals who get a solid 7-8 hours of sleep per night have a much easier time sticking to their diet.
#7- Your weekend habits
While fun, weekend parties and events can completely kill your momentum. If you’ve been doing great all week on your diet and created a calorie deficit (from #1), it’s far too easy to erase that deficit with a bottle of wine and pizza/cake/ice cream (whatever your crutch may be…). Keep the drinks to a minimum, and the desire for bad foods will not be as strong. Usually its not the drinking that gets people in trouble with their diet, so much as the bad food that goes along with it, both the night of and the next day.
#8- You’re not drinking enough water
Water water water water water, repeat after me! So very important here. The body needs to stay hydrated to maximize physical performance. If you’re dehydrated you can feel sluggish and therefore your workouts will suffer and you will feel generally less awesome throughout the day. Drinking water can also help you feel less hungry throughout the day, leaving you fuller longer and not out searching for your next snack!
#9- Your medications aren’t right
There are definitely medications out there that can cause weight-gain, and at the very least keep you from losing weight. If you feel like your medications may to be blame, check the side effects of your meds then seek out your doctor to find out if there are any alternatives.
#10- Your thyroid hates you
This is a tough one for quite a few people. Your thyroid (and the meds you may be taking for it) can do a number on your weight. The thyroid pumps out hormones that control the body’s metabolism. If your thyroid’s output level is low (hypothyroidism), you’ll likely see a weight gain associated with it. If you feel this may be the case, a simple blood test can be done by your doctor. If you do indeed have hypothyroidism, there are safe and effective treatments available for you.
Well there you have it, 10 legit reasons why you still might not be losing weight. If you think you have all these in check and you STILL aren’t losing weight, think again :) Thanks for reading, and as always if you have any questions please feel free to contact me.
Until next time, keep it healthy!
Fitness Fusion ACSM CPT