If you are currently focusing on weight loss, you may have noticed that losing weight initially seemed easier. It is common to lose weight when you start a weight loss journey and then see the weight loss slow down or plateau.
There are several reasons you may be having trouble losing or reaching a healthy weight, even if you are exercising and eating healthy. Changing your treatment plan or strategy can help.
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1. Losing Weight Without Realizing It
The process of losing weight is slow, and you may not notice the changes immediately. It is common for your weight to stay the same while your body loses fat and gains muscle. Muscle tissue weighs more than fat, so it is normal for your weight to remain the same or even go up while you build muscle.
2. Setting Unrealistic Expectations
It is easy to become discouraged when you haven’t met your weight loss goals in the time frame you had in mind. Everyone’s body size and shape are unique, and it’s important to remember that when setting a weight loss goal. Achieving a certain look or number on the scale may not be possible.
3. Not Tracking What You Eat
Tracking what you eat is an effective way to lose weight. People who track their meals, snacks, and drinks consistently lose more weight than those who do not. You can track your food intake with a diary or journal, camera, or app.
4. Not Exercising Enough
Regular physical activity is an integral part of weight loss. Both cardio exercise and strength training have been found to aid in weight loss. Research shows that exercise is most effective when paired with a healthy diet.
5. Not Drinking Enough Water
Staying hydrated can help you lose weight. Drinking water keeps you hydrated and boosts your metabolism. Studies show that replacing beverages containing calories with water is an effective weight-loss strategy. Keep a water bottle with you throughout the day to make drinking water easy to remember.
6. Not Avoiding Sugary Drinks and Alcohol
Sugary drinks and alcohol are rich in calories and can slow your weight loss efforts. Alcoholic drinks, sodas, juices, and other sugary beverages add calories without nutrients to your diet. Drinking alcohol can also make you feel hungrier than usual. Cutting back on or eliminating alcohol from your diet can speed up weight loss and improve diabetes risk factors.
7. Skipping Breakfast
Skipping breakfast may affect weight loss results, but the research is mixed. Some studies have found a link between regularly skipping breakfast and weight gain, but others have failed to make a connection.
8. Eating Too Close to Bedtime
Eating a meal or snack right before bed may lead to weight gain, but the research is unclear. If you consistently feel hungry at bedtime, you may not be eating enough throughout the day. This can lead to an unhealthy cycle of overeating at night and not feeling hungry in the morning.
9. Eating Too Little
When starting a weight loss program, many people assume they need to consume less food daily. However, not giving your body the necessary nutrients can lead to weight gain. Restricting calories may increase hunger and cause you to eat more than planned. Eating less also lowers your body’s metabolic rate, so you will naturally burn fewer calories.
10. Eating Too Fast
Eating your meals and snacks too quickly may lead to weight gain over time. It is common to grab a quick bite on the run when you’re in a hurry. However, consistently eating quickly can affect your weight and health. Slow yourself down when eating, stay mindful of your food, and notice the food’s textures and flavors. Every few bites, pause and ask yourself if you are still hungry.
11. Not Eating Enough Protein and Whole Foods
Eating a diet rich in protein and whole foods is essential for maintaining a healthy weight and giving your body the fuel it needs. Studies show that eating more high-protein foods is linked with weight loss and a lower risk of heart disease. Protein may also help you maintain a healthy weight and prevent future weight gain.
12. Eating Processed Foods
Processed foods refer to foods humans have created, like cookies and candy, fried foods, and boxed meals. Research shows that eating a diet rich in whole foods like fruits, vegetables, lean proteins, and whole grains can lead to weight loss. Whole foods help to fill you up and provide energy.
13. You Are Under Too Much Stress
Chronic stress can lead to weight gain over time. Emotional stress causes the body to release cortisol, a stress hormone. Cortisol provides some helpful benefits, like quick energy. It also has adverse effects like fat accumulation. Emotional stress may also lead to eating more or craving “comfort foods” like sweets.
14. Not Getting Enough Sleep
Sleep is essential for every bodily function, including your metabolism. Not getting enough sleep raises the risk of obesity over time. This is because the body does not have the opportunity to “reset” overnight. It is common to reach for calorie-dense foods when you are tired. Adults should aim for seven to eight hours of sleep per night.
15. Gender
A person’s sex may affect their weight loss efforts. People assigned male at birth tend to have higher muscle mass than those assigned female at birth. Muscle tissue burns more calories than fat, making it easier to lose weight. Work with your healthcare provider to develop the right weight loss plan.
16. Genetics
Genetics and family history may affect your weight loss results. Researchers know of 15 genes that influence obesity risk, and changes in these genes may affect hunger levels. Your race or ethnicity may also impact your weight.
17. Metabolism
Your metabolism determines how quickly your body uses energy and burns calories. Everyone’s metabolism is different, and some work faster than others. Physical activity can increase your metabolic rate. Because muscle tissue naturally burns more calories, focusing on strength training and eating protein may also improve weight loss efforts.
18. Getting Older
Everyone’s body changes as they age. After age 30, the body starts to lose muscle mass. This naturally slows down the number of calories you burn each day. After age 30, body fat naturally increases as well. To slow down these natural changes, focus on consuming nutritious foods, exercising daily, and managing stress.
19. Medications
Several common medications can lead to weight gain or make weight loss more challenging. Medicines known to contribute to weight gain include:
20. Underactive Thyroid
The thyroid gland is part of the endocrine system and affects the metabolism. Having an underactive thyroid (hypothyroidism) is linked with weight gain. Fortunately, hypothyroidism is treatable. Talk with a healthcare provider if you are concerned about your thyroid health.
21. PCOS
Polycystic ovary syndrome (PCOS) is a chronic syndrome that causes hormonal imbalances and metabolism problems. It affects people who have ovaries and causes an excessive number of immature ovarian follicles. This often leads to weight gain and fertility problems. Talk with your healthcare provider if you have developed symptoms of PCOS, including weight gain, increased body hair, acne, and irregular periods.
Is It Due to a Problem With My Overall Health?
If you have been struggling to meet your weight loss goals, talk with your healthcare provider. Your goals may need to be adjusted, especially if you have a health condition that affects your weight. Health factors like chronic conditions, family history, and lifestyle choices may impact your body size and shape.
Summary
It’s common to experience weight plateaus and periods when it is more difficult to lose weight. Before starting a weight loss program, talk with your healthcare provider to determine a realistic, healthy weight for your body. Everyone is different, and meeting a certain number on the scale or body look may not be possible.
Once you begin your weight loss journey, expect times of weight plateaus. Focus on fueling your body with nutritious foods and engaging in daily physical activity. Work with your healthcare provider to understand your body’s unique needs and health conditions that may impact weight.