At the start of the year, you decided it was time for a change. Your goal? To lose weight. Now, months later, you’ve ditched the fast food, improved your diet, and stuck to a workout plan. But the scale hasn’t moved.
What IS going on? Why can’t I just lose this weight?
I feel for you every time I hear this question. And I hear it a lot from people just like you.
Why is losing weight so hard? Why can’t I seem to shed those pounds? I’m doing everything right!
In the beginning, you lost a few pounds, but lately, the scale hasn’t budged. It’s so frustrating to give up your favorite foods and spend hours at the gym, only to see no progress.
What’s the point of all this hard work if there’s nothing to show for it?
“Eat less and move more” sounds simple, but it’s frustrating for those who already know this, try their best, and still can’t lose the weight.
The Key Takeaways.
- “Eat less and move more” isn’t always enough.
- Many weight loss products don’t work, and very-low-calorie diets can lead to a diet/binge cycle. Sustainable weight loss involves small, lasting changes, enjoying life, and tracking calories.
- Don’t be too rigid with your diet, and avoid skipping meals. Stand up and stretch regularly, and get enough sleep to avoid poor food choices and weight gain.
Stop Buying Those Weight Loss Products!
There are tons of weight loss products out there, and people keep buying them, even when they know they probably won’t work.
“I hope this one will actually work”
Are you seriously HOPING that you can get past 3, 5, 10, 15, 20 years of bad choices with 20 tea bags?
Don’t get me wrong. Hope is a beautiful thing, and it should never die. But this hope is only used to sell you expensive, pretty-packaged BLUFF that will probably do more harm to your body than good.
Just stop.
Diet | Diet-Exercise | Exercise.
A study compared people who dieted with those who only exercised. The diet group lost 10% of their body weight, and the diet-exercise group lost 9%. But the exercise-only group saw no change.
For example, a pound of fat is about 3,500 calories. So, to lose 1 pound of fat, you need to either eat 3,500 fewer calories or burn an extra 3,500 calories.
Do you know how long it would take to burn 3,500 additional calories per week?
How much extra time do you have? To lose one pound of fat per week, you’d need to run or walk an extra 5 miles every day, 7 days a week.
I don’t know about you, but I don’t have time for that. I don’t even want to! I can’t keep up with that pace! I just won’t do it!
Look, trying to exercise your way to weight loss has been proven time and time again not to work. And in case you didn’t know, when you exercise, your appetite increases, which leads to no weight loss.
Why Is Losing Weight So Difficult?
- Your metabolism slows down when you lose weight.
- Your appetite will increase.
- Your body will try to hold onto its fat stores.
- Even if you’re losing weight, your body will try to keep the fat it has.
- If you lose weight, you have to stay consistent, or you’ll gain it back. And fast.
Which Diet Is Best For Weight Loss?
Almost every diet works in the short term because they all make you eat fewer calories for a while. But in the long run, you have to stick to them forever to keep the results.
So, in my opinion, the best diet you should follow is the one you can see yourself sticking with consistently for the next 10 years.
If a diet feels too restrictive to stick with forever, then it’s not worth following. You’re better off choosing a diet you can confidently stick with for the long haul. Think in terms of “years,” not “weeks and months”.
What Should Be Your Weight Loss End Goal?
It should be sustainable. Losing weight in a way that lasts, keeping it off, and actually enjoying your life. Looking in the mirror and loving what you see.
Building habits that let you enjoy your life, have amazing meals with friends and family, and still hit your goals. No quick fixes, but small, lasting changes.
Sound good? HALLELUJAH.
Other Reasons Why You Can’t Seem To Lose Weight.
You’re Not Getting Enough Sleep.
Not getting enough sleep messes with your hormones and metabolism. People who sleep less than four hours a night are more likely to be obese compared to those who get the recommended seven to nine hours.
When you’re sleep-deprived, you have less willpower and make poorer decisions, so you’re more likely to eat foods that hinder weight loss. Plus, being awake longer gives you more time to eat. So, make sure you sleep early and get enough sleep!
You Think You Know How Much You’re Eating.
Those extra bites and snacks can add up quickly. It’s surprising how often we don’t realize what we’re eating. Instead of guessing, start tracking your daily calories in a food journal or on your smartphone.
You’re Not Eating Enough.
Eating too many calories probably caused your weight gain, so cutting back might seem like a good idea. But think again. Very-low-calorie diets can lead to quick weight loss at first, but when hunger, boredom, or life get in the way, these unrealistic plans become too hard to stick to.
This can lead to that all-too-familiar binge eating, making you feel bad about yourself for not sticking to the plan. Now, you end up feeling like you’ve failed. Sound familiar?
You Don’t Think You Can Eat Good Meals While Dieting.
Diets shouldn’t be all or nothing. Being too strict can lead to cravings and mess up your progress. Allow yourself a treat meal or dessert once a week, and don’t think of it as cheating. Don’t feel guilty about it either. Treating yourself occasionally will SO help you stay on track!
You Think Skipping Meals Will Help You Lose Weight Faster.
Nope! Skipping meals is actually one of the worst things you can do. When hunger hits, you’ll likely overeat, and probably not something healthy. Plus, it slows down your metabolism. To keep your blood sugar stable and hunger in check, eat breakfast within 2 hours of waking up, then have a healthy snack or meal every 3-4 hours.
You’re Using The Avoid List To Guess What To Eat.
We make so many decisions every day, so it’s easy to rely on “avoid” lists to decide what foods we can and can’t eat. But, these lists will only lead to frustration and confusion.
Limiting certain foods when trying to lose weight isn’t the same as completely avoiding them. Stop labeling your favorite treats as off-limits. Instead, try watching your portion sizes or save them for special occasions.
Paying more attention to what and when you’re eating and unnecessary eating (like eating a candy just because it’s there) would help you be more mindful about your choices and enjoy your treats more.
You Tell Yourself That You Don’t Need To Exercise.
Nope, it’s not true! Cutting calories and regular exercise go hand in hand. Reducing calories helps you lose weight, and exercising regularly helps you keep it off and look fit and healthy. Plus, exercise is good for a happy mind.
People who maintain their weight loss for over a year usually exercise at least 30-45 minutes most days of the week. Would you want to lose weight but be unfit? Wouldn’t you prefer to be toned and fit?
You’re Living A Sedentary Lifestyle.
Your diet is on point. You’re working out. You’re doing everything right. So, what’s the problem?
You’re sitting too much. That hour at the gym might not be enough to counteract the eight hours you spend sitting. When you sit for long periods without moving, your body stops making lipase, an enzyme that helps burn fat. But if you stand up and stretch once an hour, you can boost your metabolism by about 13 percent.
