So you have been killing it in the gym and following your diet to a T and you still seem to not be losing weight!
TRUST ME I have been there!
There is nothing more frustrating than putting all the hard work into your fitness goals and not reaping the rewards!
So then you start to think is it even worth it to put my effort into this? I'm still not losing weight, so might as well give up and go back to my old ways. Don’t!
Do not give up!!
There are surprisingly a few factors that can make or break our weight loss goals! Below you will find 10 reasons why you are stuck and the weight is not coming off!
Remember, living a fit and healthy lifestyle has so many benefits beyond losing weight that are worth your time and efforts! Losing weight and feeling confident in your own skin is just an added bonus!!
8 Reasons Why You Are Not Losing Weight
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1. You Are Not Getting Enough Sleep
I know that sometimes it feels like there are just not enough hours in the day to get stuff done! So we sacrifice our sleep to get those study hours in, clean the house because your kids are finally asleep, or meet those important deadlines for work! While getting stuff done is great, you might be hindering those weight loss goals that you have been trying so hard for!
When our bodies are in a state of sleep deprivation this causes changes to hormones that regulate our hunger and appetite. These hormones are:
Leptin- Suppresses appetite and encourages the body to expend energy.
Ghrelin- Triggers feelings of hunger
When you have a lack of sleep your the leptin hormone is reduced and the Ghrelin goes up!
Recipe for disaster! Overall you end up eating more!
Not getting enough sleep also makes us lazy! When you don’t have energy you’re more likely to settle for a bag of potato chips and sitting down on the couch!
2. Do You Drink Enough Water?
Everyone knows it’s important to drink water, but how many of us are actually drinking enough throughout the day?
If you are not drinking enough your body will go into a dehydrated state and when this happens it will retain water and cannot burn fat.
Water boots our metabolism, cleanses our bodies of waste, and acts as an appetite suppressant! I am for at least 64 ounces a day! So girl grab that water bottle and start chugging!
3. Are You Being Consistent?
Okay, so Monday-Friday you are a salad eating machine and make it to the gym every single day right? But what happens on the weekend?!
Do you have taco bell for every meal? (forever wishing that I could) Or do you go out and drink heavily?
We can’t act like a complete fitness junkie on the weekdays and then when the weekends come around throw it out the window! Not saying that you can’t ever do these things because #balance! But, it is going to take you a lot longer to reach your fitness goals!
4. Spending Too Much Time On The Cardio Machine
The key to losing weight is doing a ton of cardio, right? Wrong!
Yes, cardio is great for you, but you staying on that machine for hours is not! If you consistently do cardio for an hour each day your body will get soon get acclimated to it, and will now require you to do even more time to lose weight! Nobody wants or has time for that!
I would recommend incorporating cardio 2-3x a week with your strength training program either doing 20-30 minutes of LISS(Low-Intensity Steady State) or doing 10-15 minutes of HIIT(High-Intensity Interval Training)
5. Are You Under Stress?
When your body is under a significant amount of stress it can definitely slow down your progress! Stress causes the body to produce more of the hormone Cortisol. Cortisol promotes body fat which makes it hard to lose weight, especially in the tummy!
Honestly, this is the one I struggle the most with! I stress about EVERYTHING. It’s definitely something I struggle with and have to work on, on a daily basis! I will tell you that my husband got me these Olly Goodbye Stress vitamins from target and they are a life saver!
I have noticed that they help me calm down pretty quickly! They are used with all natural ingredients such as GABA and L-Theanine! Not to mention that they taste pretty good! I highly recommend them if you are a stressor!
Stress can also make people stress eat which contributes to excess eating and leads to weight gain. It can cause lack of sleep which I already talked about in #1 why that is not good for weight loss.
6. Do You Have or Follow A Gym Plan?
Going into the gym without a plan turns into aimlessly walking around deciding what to do! This takes up more of your time and might not be as effective for your weight loss! If you don’t have a set plan you aren’t gonna push yourself, therefore, you will not see the results you want.
You can either write one up yourself or buy a plan which is a great option for beginners! So get prepared, get in, crush it, and get out!!
7. Are You Eating Enough? Or Too Much??
Obviously, this is a big one! For years I was under-eating and didn’t even know it! This is why I recommend tracking your macros! That way you know exactly how many calories you are putting in your body every single day! If you interested in tracking, I talk about what they are, how I was successful with them, and how to get started here.
8. Do You Drink High-Calorie Drinks?
When I first started my fitness journey I was shocked at how many carbs are in some of these “healthy” drinks! For example, a lot of smoothie drinks you can buy at the store have just as much sugar as soda! Gatorade and Powerade can be the same way! You just really need to be paying attention to the nutrition labels! Some drinks that I like are:
-Unsweetened Iced Tea(my favorite is the Tazo Iced Passion Herbal Tea)