Obesity is one of the reasons behind many diseases. Modern lifestyle is the culprit behind it. People are involved more in mental work than physical work. Maintaining the weight takes you one step forward towards healthy you. While healthy weight loss can take time, there are reasons you might not be losing weight that are worth considering as you gauge your progress.
1. You eat too much of Sodium.
When you eat too much of food that contains excess sodium, you tend to get obese. As you’ve been eating a lot of sodium, you’re likely to retain more water. Water retention results in what’s called water weight. Once your body’s sodium levels balance back out, this weight goes away.
2. You’re taking medications
Antidepressants and other medications have an effect on the hormone production in your body. Since hormones have a lot to do with regulating your metabolism, these pills can shake things up a bit and cause you to keep on weight or even gain weight no matter what you do.
3. You have a medical issue
Weight gain is a really common symptom that’s often overlooked. People may assume that there’s something wrong with their diet or exercise frequency instead of looking into possible medical reasons that they’re putting on weight. A thyroid condition, Pcod, diabetes and even some disease treatment could result in weight gain, regardless of lifestyle habits or diet. If you’re gaining weight and you can’t find the reason, talk to your doctor about what might be going on.
4. You are not sleeping enough
Sleep deprivation can affect your health in ways that are scarier than the scale — not sleeping enough can cause high blood pressure, depression, and memory loss. But it can also cause weight gain. That’s because your sleep actually has an effect on your metabolism. Not sleeping for at least 7 hours can lead to weight gain.
5. You are dieting too much
In race of losing weight, people tend to eat even lesser than their body need.When you enter a caloric deficit, you might lose weight initially. But in the long term, your body could lower its metabolism in response. This is why calorie counting may not be as effective as you’d hoped. Some telltale signs you aren’t eating enough calories include headaches, constantly feeling cold, and feeling tired even when you sleep a full eight hours.
6. You Recently Lost a Lot of Weight
Your diet was working so well! What happened? Studies show that 95 percent of dieters gain the weight back that they lost. A majority of dieters actually gain back more weight than they lost. This phenomenon is part of what drives yo-yo dieting. When weight comes back, people might be driven to try another more extreme diet to lose it again — only to (yet again) gain the weight back.
7. You are not drinking enough water
About 75% of your body weight is water. Water helps maintain homeostasis, keeps the cells turgid, and aids various biological reactions and functions, digestion and absorption, transportation of chemicals, and toxin removal. When you do not drink enough water, all these functions are not carried out properly. And when that happens, your metabolism slows down, your cells start producing different proteins, toxins are not flushed out, and proper digestion is inhibited. If you are trying to lose weight, your metabolism, digestion, excretion, and cell function should be at optimum levels. Without consuming adequate amounts of water, that’s not possible. So, drink 3-4 liters of water every day. Drink more if you are working out.
8. You do not consume enough protein
Protein is an important part of your system. Right from your hair to the enzymes in your body, everything is protein. A good amount of lean protein will help you build lean muscle mass and give you a toned look. Moreover, proteins are tough to digest and can create a negative energy balance, thereby aiding weight loss. You should consume at least one source of protein with each meal. Include these in your diet – chicken breast, ground turkey, mushroom, legumes, soy chunks, soy milk, tofu, etc. You should consume 0.8 g of protein per kilogram of your weight.
9. You cook the food the wrong way
You may buy the right ingredients, eat in the right quantity, and workout but still not lose weight if your cooking method is wrong. Deep frying, cooking for too long can diminish the nutritional value of the ingredients and change their properties, which can prove to be harmful to your body. So, try to eat raw, sauteed, blanched, and boiled veggies. Grill or bake or add meat to soups. Use cooking spray or extra virgin olive oil to cook. Avoid consuming deeply fried or charred food.
10. You are not consuming fat at all.
You need to consume healthy fats if you want to get rid of the fat. Healthy fats contain omega-3 fatty acids that help reduce inflammation, thereby preventing inflammation-induced weight gain. Fats are also required to maintain the cell structure and function. Consume almonds, walnuts, macadamia nuts, pistachios, olive oil, rice bran oil, flaxseeds, flaxseed butter, chia seeds, pumpkin seeds, sunflower seeds, sunflower seed butter, peanut butter, and clarified butter (ghee). But make sure to control the quantity as over consumption of healthy fats can also lead to weight gain.
11. Maybe You Are Losing Without Realizing It
It is incredibly common for the scale not to budge for a few days at a time. This does not mean that you are not losing fat. Body weight tends to fluctuate by a few pounds. Also, it is possible to gain muscle at the same time as you lose fat. This is particularly common if you recently started exercising. This is a good thing, as what you really want to lose is body fat, not just weight. Good idea is to measure your waist circumference once per month or how well your clothes fit and how you look in the mirror. Unless your weight has been stuck at the same point for more than 2-3 weeks, you probably don’t need to worry about anything.