10 reasons you may not be losing weight

Are you currently struggling with weight loss and can’t quite work out why? Are you feeling frustrated and considering giving up?

Well don’t give up – that obviously won’t help!! There could be a not-so-obvious reason to explain your slow progress – recognising this and making even small changes could be the answer to your problems!

1. Health Issues

There are some health issues that can definitely mess with an attempt to lose weight. For example, an under active thyroid gland can make things very difficult. And certain medications can have weight gain as a side affect. It’s not a bad idea to consult your GP before beginning a weight loss journey just to ensure you’re good to go, and that there’s nothing stopping you reaching your goals. And of course if you’re in the middle of your journey and struggling, it won’t hurt to rule out any possible health concerns that may be holding you back.

2. Sleep Deprivation

Not enough sleep can be a massive stumbling block if you’re trying to lose weight. Over time, lack of sleep can lead to an increase in the stimulation of Ghrelin, a hormone which stimulates appetite. It can also mess with the hormone Leptin, which is responsible for telling us when we are full. Feeling tired can also lead to mindless eating, and not making an effort to prepare and cook nutritious meals and snacks. There are some really effective ways to help you sleep – meditation is wonderful, and lately I’ve been nodding off much quicker than usual with the 4-7-8 breathing technique – give it a go! http://www.theglow.com.au/wellbeing/4-7-8-breathing-sleep-technique/

3. Lack of Protein

Proteins do much more for your body than simply helping to build muscles. When people don’t get enough daily protein they are missing out on other benefits of weight loss. These include an increase in overall energy and feeling full for longer periods, which helps to prevent overeating.

4. Lack of Water

I cringe a little when I hear how much water some people drink! Adequate water is so important – it fuels and purifies your body and a lack of water may lead to weight gain. A dehydrated body will send signals to the brain that are commonly confused with hunger, so next time you think you’re hungry, grab a glass or bottle and water first. Also drinking a big glass before each meal can help curb your appetite and keep you from eating excess calories.

5. Excess Stress

Life can be stressful, and excess and ongoing stress can cause our cortisol levels to rise. Over time, elevated levels of the hormone cortisol can lead to increased appetite, and on top of that, we often comfort eat when stressed too. To manage your stress levels, try to take time out during the day to breathe deeply and relax. And if you do have a stressful day, avoid looking for food to make you feel better.

6. Skipping Meals

Many people skip meals and believe this will help them to lose weight. But the opposite is often the result. Missing meals can lead to binge eating later on in the day, and can lead to very poor food choices if you let yourself get hungry enough. By spacing out meals throughout the day we tend to eat better portion sizes and don’t feel the need to gorge.

7. Eating too Fast

Slow and steady wins the race when it comes to eating. The brain takes around 20 minutes to let us know that we are full, so mindlessly woofing down your food at high speeds isn’t smart. Take your time in between bites, have a drink water, and be patient with each meal – your body will thank you. And enjoy it – eating too fast can make you feel you’ve been deprived of any enjoyment, and can lead to us searching for more, unnecessary food.

8. Overeating Healthy Foods High in Calories

This is a major problem, esepcially with all the ‘clean’ recipes going around lately. Foods such as avocados, nuts, coconut-this, coconut-that, they are all great for you, but dense in calories. Don’t overload these foods onto your plate simply because they are healthy. Many of them are full of great healthy fats, but also high in calories. Moderation is the key, as always. And of course be wary of over-eating ‘low-fat’ foods – often these are packed with sugar (with the good, natural fats removed) and we can be mis-led by clever marketing.

9. Portion Control

The amount you eat should be monitored carefully, your portions are an essential part of weight loss. And careful you’re not fooling yourself, you can tell the world that you’re only eating a certain amount – but you’re body knows exactly how much you’re eating, and will respond accordingly. Use measuring cups and scales if possible and keep a consistent and reasonable routine with each meal. Smaller bowls, plates, and cutlery can often help with portion sizes.

10. Give it Time

Real, maintainable weight loss is a gradual and rewarding journey. Don’t rush your success and give up, as it takes persistence and patience to gain long-lasting results. It’s sad to see people give up on their journey when they don’t see fast results. It takes time to drop weight – if you lose fat too fast, you could be tossing away just as much muscle as you do fat (which will in turn slow your metabolism). Be patient for long-term and amazing results!

Have a great day,

Paula