Weight loss plateau may be explained by muscle gain, undigested food, and fluctuations in the body's water. If the scale does not change, you can continue to lose fat.
Not losing extra weight is due to many reasons; losing weight is not a simple equation, so we present this article on reasons for not losing weight.
What are the reasons for not losing weight?
There is no simple, universal answer to this question, According to a recent study in the Journal of the American Medical Association:
"Change in Percentages of Adults With Overweight or Obesity Trying to Lose Weight, 1988-2014"
Body weight tends to fluctuate for several reasons, including the foods you ingest, hormones, and athletic activity. If you're doing your best to order to lose weight, but to no avail!
Maybe you're making bad habits that make it complicated!
Top 12 Common Reasons Why You're Not Losing Weight
You Don’t Drink Enough Water
The human body consists of approximately 80% water, meaning that the liquid severely affects weight. Water is what helps convert fat into energy.
Accordingly, drinking a small amount of water before meals inhibits appetite and will not allow fat to accumulate in the body.
In a 12-week weight loss study, individuals who drank half a liter of water 30 minutes before feeds failed 44% more weight than those who did not.
Drinking water has also been shown to stimulate the number of calories singed by 24–30% over 1.5 hours.
You are not getting enough sleep
Good sleep is one of the most critical factors for your physical and mental health and weight.
Studies show that lack of sleep is of the most significant risk factors for obesity. Adults and children with poor sleep have a 55% and 89% higher risk of obesity.
You should get 7 to 8 hours of restful sleep daily to support your weight misplacement efforts.
Some experts have confirmed that due to lack of sleep, hunger hormones are comprised in the human body, which leads to weight gain over time.
hypothyroidism
Some medical cases can cause weight gain and make it much harder to fail weight. These include cases of hypothyroidism.
The thyroid gland is a small, butterfly-shaped gland located in the front of the windpipe. It releases thyroid hormones that control the growth and metabolism of almost all body parts.
Hypothyroidism is a disorder that affects the thyroid gland accountable for perspiring fat-burning hormones.
When the body releases these hormones less, it burns fewer calories and stores them as grease, which builds up after some time and leads to significant weight gain.
You Eat Out Too Often
It is tempting to spend the day trying to ingest as little as possible and even skip meals to cut calories. But if you do, your body will push you to overinvest.
Eat according to a regular daily food schedule; if you regularly ingest throughout the day, your body can expect that you will provide it with adequate nutrition.
Eating foods in large quantities causes many people a problem in losing weight, and this excess has harmful consequences for the health of the body.
If you frequently overeat, this could be the reason for your weight loss journey being interrupted.
If you don't feed these good bacteria, they won't be able to multiply and overcome the harmful bacteria in your gut.
Even if you are trying to lose weight, make a plan to include a variety of foods in your day so that you do not feel deprived.
You are not eating enough protein
Protein is an essential nutrient for weight loss. A 25-30% protein intake can reduce your intake of several hundred calories per day.
It can also significantly reduce cravings for snacks due to the effects of protein on appetite-regulating hormones, such as ghrelin and others.
A high protein intake also helps prevent metabolic slowdown, a common side effect of weight loss, and prevents weight recovery.
Eating too many calories
So many people who find it difficult to lose weight ingest too many calories!
If you do not lose weight, you should try to measure your foods and track the right calories for a while by Using the calorie calculator to find out how many calories you should ingest.
The body stores calories as fat, increasing our weight over time if it continues.
- A man needs about 2,500 Kcal daily to maintain a healthy body weight.
- Women need about 2,000 Kcal per day.
This is a scale you vary by age, size, and physical activity levels.
We recommend calorie counting to help you understand how many Kcal to ingest.
This list of the best free apps and websites helps you track what you eat.
Caution:
If you notice that your weight loss has started to stop, you are likely consuming too many calories.
Do not do cardio exercises
Cardiovascular exercise, also known as aerobic, is any exercise that increases the heart rate. It includes activities such as jogging, cycling, and swimming.
It is of the most practical ways to enhance your health.
It is also very effective in burning belly fat, a harmful fat that accumulates around your organs and causes disease.
You consume sugary drinks
Sugary drinks are substances that significantly increase weight, but your brain does not compensate for calories by reducing the intake of other foods and keeping these drinks. Among these drinks are Cola and sweetened juices.
Medicines are to blame
Some medications cause weight gain or hinder your efforts to lose weight. According to the University of Rochester Medical Center in New York:
- Insulin for the treatment of diabetes.
- Some are antipsychotics or antidepressants.
- Some epilepsy treatments.
- Blood pressure lowering drugs such as beta-blockers.
These drugs may cause weight gain because they somehow mess up the metabolism, change your appetite, cause water retention, or contribute to fatigue, making you less active.
Do not stop any specified medication without speaking to your doctor first. A complete list of drugs that may cause weight gain is shared online.
Genetics Aren't Working in Your Favor
Choosing the body type or figure you want may be impossible, and losing weight quickly with the proper diet can be challenging.
When it comes to weight, the role of genes is significant. Many studies have shown that genes are responsible for about 70% of the variation in human body weight.
Your gut health is interfering
Research has revealed how important the microbiome – the collection of bacteria in your gut – is for your health and your weight!
According to a study published in the June 2020 issue of the Journal of genetics, participants who performed inappropriate interventions that positively affect the microbiome, such as probiotics or prebiotics, found that these people experienced a decrease in body index (BMI) and fat mass.
It would help if you started by increasing prebiotics in your diet by focusing on eating fruits and vegetables; prebiotics is fibers that nourish the beneficial bacteria in your gut.
If you don't feed these good bacteria, they won't be able to multiply and overcome the harmful bacteria in your gut.
You have a medical condition that is making things more difficult
Hormonal problems are one of the most common causes of weight loss difficulties.
Although this is ignored by many, some hormones influence metabolism and other vital processes to maintain a balanced weight.
Hormonal disorders such as hypothyroidism, polycystic ovary syndrome (PCOS), and insulin resistance prevent weight loss.
On paper, losing weight is a simple matter; it's about burning more calories than you ingest daily! But in practice, losing weight is not easy for most people.
Apart from the obvious reasons that some argue, such as that food is delicious and exercise is challenging, many other factors affect weight loss, and many people do not know that they are falling victim to them.
Finally, unless your weight has been stuck at the same point for more than 1 to 2 weeks, you don't have to worry about anything.