- 15 May 2021
- Reading time
- 4 minutes
Weight loss is a process that is not always as fast as you would like. While healthy weight loss can take time, there are reasons you may not be losing weight that are worth considering when evaluating your progress.
Why i am not losing weight when i exercise and diet
Your passion and determination inclined you to do exercise often. But, you are not losing any weight. Inflammation may be the culprit. When you overexert your body, it causes inflammation which leads to weight gain instead of losing it.
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One of the main reasons for not losing weight is how many calories you eat versus how many calories you burn, or the concept of calories in and calories out. It may seem obvious, but unless you keep track of your calories every day, you may be eating more than you think. Most of us underestimate how much we eat, especially when we eat out.
Tracking your eating process can help you lose weight more quickly.
Genes are not in your favor
It is a harsh reality: it may not be possible to choose the body type or shape you want, even if you follow a good diet plan. When it comes to weight, genetics is crucial.
Metabolism can slow down for varied reasons, including age and muscle mass if it is not maintained. Some estimates show that muscle mass decreases by about 4% every decade from age 25 to 50, which is important because lean muscle burns more calories than fat.
If you are still eating the same number of calories when your metabolism goes down, your weight can creep up over time.
Eating too many calories
A large number of people who have trouble losing weight eat too many calories. You may think this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake.
Tracking is also vital if you try to achieve your nutritional goal, such as getting 30% of your calories from protein. It can be impossible to attain your goal if you do not keep proper track.
Instead of counting calories and weighing everything you eat, try some of the diet techniques for a few days every few months to get a sense of how much you are eating.
Irregular sleep cycle
You are less likely to exercise or go to the gym if you are sleep-deprived. Lack of sleep can make you physically hungry because of two hormones: ghrelin and leptin.
Low leptin secretion (due to sleep deprivation) can slow your metabolism and leave you with a constant feeling of hunger. It can also affect the secretion of cortisol, one of the hormones that regulate appetite.
Not making the right food choices
Consistently eating unhealthy or junk food on the weekend can hurt your weight loss goals. Exercise alone cannot contribute to substantial weight loss without adequate dietary changes.
The most effective diets have considerable variety and are balanced with the correct amounts of proteins, fats and carbohydrates.
Not drinking enough water
Drinking a glass of water before a meal can promote weight loss. In a 12-week weight loss study, people who drank half a litre of water 30 minutes before meals lost 44% more weight than those who did not. So it is significant to drink plenty of water during the day.
Drinks and sugar
The amount of sugar in the diet affects weight gain. But much of this could be related to consuming sugary drinks. It is easy to overlook drinks as part of the diet. Unlike various high-calorie foods, these drinks do not satisfy hunger and provide insufficient energy to the body. Moreover, it makes it easier to consume too many sugary drinks unnoticed. Furthermore, sugary drinks may play a role in obesity, type 2 diabetes, and heart disease. Limiting or eliminating the consumption of sugary drinks can help improve weight loss.
As we know that, it is fundamental to stay consistent throughout your weight loss journey. Furthermore, you need to avoid the temptation to measure the success of your efforts based on metrics such as the total pounds lost from start to finish. Remember that sometimes your body can make changes that a weight scale cannot measure, so measuring your fitness based on how much weight you lose can be a disservice to your efforts.