Top 10 Reasons why you're not Losing Weight
Women constantly complain that they are not
in-spite of following a regular
exercise routine. WF
team has put together top ten possible reasons why you are not losing weight.
Check them out:
You might not be exercising enough
For weight loss, you'll need to get about 5 cardio workouts each week
at a medium-high intensity for at least 30 minutes. If you're a
beginner, it's best to start slow and work your way up but, if you're in
good condition and have no restrictions, challenging yourself with
harder workouts is the best way to burn more
Interval training is a good choice because studies show you continue to
burn calories even after you've stopped exercising.
In addition to your cardio workouts, you need to lift weights for
all your muscle groups at least 2 non-consecutive days a week. And, by
lifting weights, that means using enough weight that you can
complete the desired number of reps. For example, if you're doing 12
bicep curls, you need to use enough weight that you can only do 12 bicep
curls and not one more. Most people don't
lift enough weight to really challenge their
not getting enough sleep
Lack of sleep
can contribute to weight gain, though experts aren't exactly sure why. Women who
sleep 5 hours a night were more likely to gain weight than women who slept 7
hours a night.
The reasons? Some studies have shown that losing sleep could affect
making you feel hungry, even if you're not. Sleep deprivation may affect the
secretion of cortisol, one of the hormones that regulates
also a theory that we move around less when we don't get enough sleep, which
means we burn less calories.
Getting enough sleep is crucial if you're trying to lose weight, not just
because of how it affects you physically, but mentally as well. Sleep
deprivation makes you cranky, confused and can even make you feel depressed or
angry. Make sleep a priority by trying to get to bed at the same time each
night, shooting for about 8 hours, if you can manage it.
You're too stressed out
weight gain (or lack of weight loss) go hand in hand. Though
you may not be aware of it, being under constant stress can increase
production of the hormone cortisol
which can cause an increase in appetite as well as extra fat storage
around the abdominal region--a big no-no since
abdominal fat is linked
high cholesterol and other health problems.
Dealing with stress can be as simple as taking a few minutes a day to
relax, scheduling a
as often as you can or cutting down on work
hours and increasing play time.
You're eating too much
If you're not tracking your calories each
day, you may be eating more than you think.
Portion control is one
culprit, especially with
restaurants providing enough food in one
to feed several people.
If you're really serious about losing weight, you need to get serious
about you're eating. Start by keeping a detailed food journal for one
week, without changing any of your
eating habits. Be as specific as
possible, measuring when you can, looking up
your calorie and nutrient content and adding up your calories for each
day. You'll be surprised how those calories can sneak in when you're not
Women tend to lose 1% muscle mass every year after 25-30 yrs of if
not training. Leading to a drop in
BMR, if muscle is not preserved . Some estimates show
that muscle mass declines about 4% each decade from age 25 to 50. If
you're still eating the same number of calories as your metabolism
drops, your weight may creep up over time. Start exercising and lifting
weights NOW to keep your metabolism in check.
You're not consistent with your exercise and healthy eating
If you find your workouts are hit-or-miss and that you give in to
temptation a bit too easily, your weight loss may hit the skids. For
exercise to work, you have to do it on a regular basis. Once your body
adapts to your program, you then need to change it to keep your body
challenged. If you skip too many workouts, it's almost like starting all
over every time.
Sticking with exercise starts with finding a program you enjoy and
that fits in with your lifestyle,
goals and needs. That means being
realistic about what you'll really accomplish each week rather than
going by what you think you should be doing.
You blow it on the weekends
Having some treats now and then is fine, but if you find you do very
well during the week only to eat yourself silly on the weekends, you may
be hurting your weight loss goals.
To lose one pound of fat in one week, you would need to cut 500
calories with diet and exercise for 7 days. If you only follow that for
5 days, then eat way over your limit for two more days, you're taking
two steps forward and one step back. The trick is to plan your
indulgences so that you can have some fun while staying on track with
your weight loss goals. Try these tips for a healthy weekend:
Avoid a free-for-all weekend. Instead, choose one or two
treats to enjoy and continue
eating healthy the rest of the time.
Avoid rewarding yourself with food. If you've been eating
healthy all week, it's natural to want to reward yourself with a yummy
treat. That kind of thinking can set you back (much like a smoker who
rewards himself for staying smoke-free with a cigarette). Instead of
food, reward yourself with a calorie-free treat--a trip to the movies,
a massage or a new pair of shoes.
Keep moving. If you like to rest on the weekends, why not
make your rests more active? Spend time taking a long
walk with your
family or tossing a football in the backyard.
You haven't given yourself enough time to see results
While experts generally recommend losing 1-2 pounds a week, most of us
probably don't get that close. Remember: to lose one pound, you have to
create a 500-calorie deficit every day for a week. It's fairly
easy to cut calories from food since you can keep track by
labels and measuring. The problem comes in when trying to determine how
many calories you're burning with exercise. You can use a
calorie calcuator, but that's often overestimated. How many calories
you burn with exercise often comes down to things we can't measure such
as how hard you're working and your
Add to that the fact that there are many factors that affect weight
loss which, again, can't always be measured or accounted for with the
tools we have to track progress. In that sense, your body may be making
changes that can't yet be measured with a scale or a tape measure.
Give your body time to respond to what you're doing. It may be weeks
or months before you see significant changes so don't freak out if
you're not seeing results after only a few weeks. Being patient and
taking it one day at a time will allow you to enjoy the journey instead
of focusing on the destination.
You have a medical condition
Some medical conditions and medications can contribute to weight gain.
While not everyone will find this to be true, it's important to explore
every avenue if you're genuinely following an exercise program and a
clean diet and still not losing weight.
One condition known to affect weight is
thyroid disease. A thyroid
deficiency can cause a decrease in metabolism and may lead to weight
There are any number of drugs that may have weight gain as a side
effect for some people. Some common ones include
for birth control or menopause, oral steroids, some anti-depressants,
diabetes medications and anti-psychotic medications.
You should get a diagnosis from a professional in order to determine
whether your weight problems are medically-related.
You've hit a plateau
Almost everyone reaches a
weight loss plateau
at some point. As your
body adapts to your workouts, it becomes more efficient at it and,
therefore, doesn't expend as many calories doing it. You may find that
after your initial weight loss, your progress will slow down and
Some common reasons for plateaus include:
Doing the same workouts over and over. Your body needs to
be challenged to progress, so make sure you're changing some part of
your program every 4-6 weeks.
Not eating enough calories. If your body doesn't have
enough fuel to sustain your level of
activity, you can actually stop
Overtraining. If you exercise too much, the body sometimes
responds by decreasing the amount of calories you burn during the rest
of your day.
Learn more about whether you've hit a plateau by keeping an exercise
calendar and tracking your workouts, how often you change them and
whether you're working too hard or need to boost your intensity.
You don't need to lose weight
Despite what you hear on the news or read in popular magazines, not all
of us need to lose weight. In fact, many of us have unrealistic ideas of
what a healthy weight and
body shape is. We all have different
and, though we can make changes to our bodies, we can only improve on
the bodies we have--not turn them into someone else's body.
Take away all the reasons you want to
lose weight that have anything to do with how you look. Now, look at
what's left...are there any other reasons that you need to lose weight?
Are you at risk for medical conditions such as diabetes or heart
disease? Is your
BMI in an unhealthy range? Are you within your
ideal weight range? If you're at risk, losing weight may be important
healthy. But, if you're very close to your goal and can't
seem to get rid of those last few pounds, ask yourself if you really
need to lose them.
- WF Team
Dated 11 August 2011