Why am I not losing weight?
Do you keep asking yourself "Why am I not losing weight?"
Losing weight is challenging, there’s no denying it. A lot of the time you can feel like you’re doing all the right things and still be frustrated that you’re not losing weight or not losing it at the speed you thought you would. Weight loss does take time, so if you are at the start of your journey to a healthy weight then try not to worry too much if your progress is slow. If you have been trying for a while and haven't made much movement towards your goals then it might be a good idea to review what you're doing. Here are 5 reasons that might be hindering your progress or making it difficult for you to lose weight and what you can do to help.
Are you focussing on fad diets?
It’s easy to be pulled in by ambitious headlines claiming to help you drop extreme weight in just a matter of weeks but these diets could be what’s causing you to struggle. Many of these diets instruct you to cut out entire food groups, which means you aren’t always getting all the vitamins and minerals you need, so you may feel lethargic and unmotivated. These types of diets are also very difficult to sustain and you may find yourself putting weight back on! The best thing to do is make small changes and have everything in moderation. Creating a diet that works for you and your individual needs will help you lose weight in a gradual, healthy way and keep the weight off in the long term. It will take time but the lasting results will be so worth it!
Do you have an underlying health condition?
Some health conditions could be making it harder for you to lose weight or are causing you to gain weight. This can be incredibly frustrating when you’re making the effort to build a healthier lifestyle. Some conditions that could be affecting your efforts include:
- Underactive thyroid
- Menopause
- Chronic stress
- Insomnia or Sleep apnoea
If you have been trying to lose weight and are finding it difficult, it may benefit you to book an appointment with a GP to see if there is anything medical affecting your progress.
Are you moving enough?
Ever think, "I'm eating healthy, so why am I not losing weight?" A reason could be that you're not moving enough! By increasing your physical activity levels, you will burn more calories, which will help towards your weight loss goals, but there is overwhelming evidence that suggests exercise can dramatically impact your sleep, mood, and self-confidence. The recommended physical activity for adults is:
- At least 150 minutes of moderate aerobic activity every week and strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
- 75 minutes of vigorous aerobic activity and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
- A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
Try starting small and building your exercise up to the recommended times. After a little bit of repetition, it will become routine and you'll start looking forward to your weekly exercise!
Are you getting enough sleep?
There is a lot of evidence to suggest that sleep quality can affect our eating behaviours and therefore our ability to manage our weight. We know that a regular eating pattern is important but the same can be said for a regular sleep routine. When our sleeping routines change or are disrupted, our eating patterns are often altered. There are lots of things you can do to improve your sleep including:
- Go to bed at the same time each night
- No screens at least an hour before bed
- Do not nap during the day
- Do not drink caffeine after 3 pm
For more tips check out our blog on getting a good night’s sleep.
Are you trying to do it alone?
A little bit of support goes a long way when it comes to weight loss. Try talking to your friends and family about what you’re trying to achieve and share your successes with them. You’ll feel more motivated and once those around you understand your goals they can help you through. You may even motivate them to follow in your footsteps and build a healthier lifestyle.
Professional help also goes a long way when changing your lifestyle. If you feel you’ve tried everything and aren’t making the progress you want then speaking to a dietitian could help. Our 12-week weight management programme allows you to work alongside a dietitian and build a unique lifestyle plan that suits you and your needs. We can help you make sustainable changes so that you can reach your goals and stick with them!
If you have any concerns about your lifestyle, weight loss or exercise then we can help. Book an appointment with our dietitian, GPs or sign up to our weight management programme. We can help you find the best way for you to achieve your weight loss goals and build a healthier lifestyle.