You may be able to lose quite a lot of weight at first, without much effort. However, weight loss may slow down or stop altogether after a while.
This article lists 10 common reasons why you're not losing weight.
It also contains actionable tips on how to break through the plateau and get things moving again.
If you think you are experiencing a weight loss plateau, you shouldn’t fret just yet.
It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does not mean that you are not losing fat.
Body weight tends to fluctuate by a few kilos. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body retains (especially in women).
Also, it is possible to gain muscle at the same time as you lose fat. This is particularly common if you recently started exercising.
It is a good idea to use something other than the scale to gauge your progress. For example, measure your waist circumference and body fat percentage once per month.
Also, how well your clothes fit and how you look in the mirror can be very telling.
Awareness is incredibly important if you are trying to lose weight. Many people don't have a clue how much they're really eating.
Studies show that keeping track of your diet helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don’t
Protein is the single most important nutrient for losing weight.
Eating protein at 25–30% of calories can boost metabolism by 80–100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking
A large number of people who have trouble losing weight are simply eating too many calories.
You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake by a significant amount.
If you are not losing weight, you should try weighing your foods and tracking your calories for a while.
Sugary beverages are the most fattening items in the food supply. Your brain doesn’t compensate for the calories in them by making you eat less of other foods
This isn't only true of sugary drinks like Coke and Pepsi — it also applies to "healthier" beverages like Vitaminwater, which are also loaded with sugar.
Even fruit juices are problematic, and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit.
Good sleep is one of the most important factors for your physical and mental health, as well as your weight.
Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively
It is a myth that everyone should be eating many small meals each day in order to boost metabolism and lose weight.
Studies actually show that meal frequency has little or no effect on fat burning or weight loss
It is also ridiculously inconvenient to be preparing and eating food all day, as it makes healthy nutrition much more complicated.
Drinking water can benefit weight loss.
In one 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
9) You're Drinking Too Much Alcohol
If you like alcohol but want to lose weight, it may be best to stick to spirits (like vodka) mixed with a zero-calorie beverage. Beer, wine and sugary alcoholic beverages are very high in calories.
Also keep in mind that the alcohol itself has about 7 calories per gram, which is high.
That being said, studies on alcohol and weight show mixed results. Moderate drinking seems to be fine, while heavy drinking is linked to weight gain