It’s the moment of truth. It’s Monday morning and you step on the scale to see just how many pounds you’ve lost this week! You’re partially giddy inside and partially terrified to find out the truth. After all, you’ve been pretty good this week – not too many sweets, and you did a few exercises. Your jaw drops when you find that, not only have you not lost weight, but you’ve gained weight!
Before you give up all hope and settle in to console yourself with that triple-fudge brownie ice cream sundae, let’s take a look at ten reasons why you’re not losing weight. You might be surprised to find out that a few simple changes will lead to big results on the scale.
10 Weight-Loss Saboteurs to Stop Today!
Check out these simple reasons the bathroom scale isn’t giving you your favorite number:
1. You Don’t Drink Enough Water
Drinking water cleanses your body of toxins and keeps it well hydrated. Without enough water, your body will retain what little moisture it has, resulting in the dreaded “water weight”. Ironically, the answer to the water weight problem is drinking more water. Your body will then realize there isn’t a drought after all and flush out whatever it doesn’t need.
Additionally, water purifies your liver, allowing it to detox excess hormones which might otherwise cause weight gain due to a hormonal-imbalance.
2. You Don’t Have a Support Team
Going it alone is especially hard on those nights when your partner is chowing on a huge plate of nachos. If you can’t get him or her to join in your healthy lifestyle, try reaching out to a friend or coworker who has the same mindset you do. Be a support to each other by planning your meals for the week together and calling or texting when you feel the urge to cheat.
3. You Don’t Sleep Enough
Sleeping regenerates your body so you can face another day. Lack of sleep causes cravings for sugary foods, since they are a quick pick-me-up. However, they are also laden with calories.
Not sleeping enough also causes your body to emit stress hormones that impede your weight loss.
Aim for 7-9 hours of sleep each night, and make sure you put away electronic devices well before bedtime to avoid needless stimulation.
4. You Don’t Get Enough Veggies
Do you consider the chives in your cream cheese spread as a vegetable serving? You may have to re-vamp your thoughts about veggies.
Vegetables cleanse the blood and provide valuable nutrients to keep blood sugar levels healthy. This aids in eliminating food cravings and keeping hormone levels in check.
If you’re veggie-shy, try scouring Pinterest or other sites for recipes that seem appealing. There is such a wide variety of vegetables, and there are so many ways to prepare them that you’re sure to find something you love!
Work up to filling your plate 50-75% full with vegetables.
5. You’re On a Diet When It’s Convenient
Often, we have the misconception that we can only eat healthy when we’re home, it’s been thoroughly planned out, and there are no extra events or stress going on in life.
If you only diet when this is the case, you’ll probably find that you’re only eating healthy about 5% of the year. In fact, healthy choices are abundant, and when they are incorporated into your lifestyle it won’t seem like a stressful event every time you’re scrounging around for something to eat — it will just be second nature.
6. You’re Drinking Your Calories
A bottle of cola contains upwards of 240 calories! That may not seem like a huge number, but if you have even two sodas a week, you are adding almost 25,000 calories to your diet every year! That’s around seven pounds of weight gain.
Not to be overlooked are sugary coffee drinks, energy drinks, and fruit juice drinks. All of these could easily be the culprit in your weight gain. Even diet soda has been known, not only to cause health issues, but also to mess with your metabolism in a negative way.
So skip the liquid calories, and reach for a bottle of water instead.
7. You Don’t Eat Breakfast
In theory, skipping a meal creates a calorie deficit, and that’s good, right? Well, in practice it actually slows down your metabolism, leading to weight gain. During the night you have been fasting. Now that you’re awake and need energy, you need to let your body know that you’re not in starvation mode.
8. You Think Walking Fluffy Is Enough Exercise
If you have any beloved furry friends, you likely take them out for walks so they can do their business. However, chances are this is not the calorie-burning exercise your body requires for weight loss.
We tend to mosey and meander with our pets, which doesn’t exactly burn the fat. Of course, any movement is good so don’t give up walking your poochie (for both of your sakes). You’ll just need to add some real cardio into the mix as well.
9. You Practice Mindless Eating
Snack foods like chips, crackers, candies, and other foods often go unnoticed when thinking about your calorie consumption. After all, who counts each potato chip they put into their mouth?
Making a deliberate effort to eat or not eat certain foods will make you more aware of what you’re eating for sustainable energy rather than for emotional comfort or for something to do. Keeping a detailed food journal is a powerful way to reinforce mindful eating.
10. You Don’t Eat Enough
The saying that less is more really applies here. You might think that eating a minimal amount of calories will ensure rapid weight loss. However, the truth is that weight gain is often the result of eating too little.
Just like skipping breakfast, skipping other meals or eating only a bird’s meal will slow your metabolism to a halt. Give your body the energy it needs to maintain a healthy weight and you will feel (and look) great!
Change can be hard, but even picking one or two of these suggestions and applying them today will set you on the right track!
Could you use a little more direction? Check out our “New You Plan”. It’s a workbook designed to guide you through making sustainable changes to reach your fitness goals. Get started today!
- Dos & Don’ts of Dieting to Lose Weight (atlasdrugandnutrition.com)
- Why Eating Low-Fat Meals Doesn’t Help Your Weight Loss (atlasdrugandnutrition.com)
- 5 Pros & Cons of Diet Pills (atlasdrugandnutrition.com)