20 causes that block weight loss
When you lose weight, your body defends itself.
It is common to lose a lot of weight early on without much effort. However, weight loss can slow or outright s’ stop , and rather quickly.
1) You may be losing weight without realizing it
If you feel like you’ve hit a glass ceiling and just can’t seem to lose any more weight, maybe you just need to relax .
It is extremely common for the scale to stabilize for a few days (or weeks). It does NOT mean that you have stopped losing fat.
Body weight tends to fluctuate a few pounds all at once. It depends on your diet and your hormones, which have a powerful effect on the amount of water in your body (especially in women).
If you play sports to lose weight, it is also possible that you are gaining muscle mass. The phenomenon is particularly strong after the first sessions, when we resume regular exercise. The bones are also getting stronger. They become denser, and therefore also heavier.
These are good s thing s because the goal is to lose fat, not just weight.
It is therefore advisable not only to use the scale to measure your progress. Don’t forget to also measure your waist and thigh circumference, and weigh yourself once a month with a scale that calculates your muscle, fat and bone content.
Another thing : The way your clothes fit and how you look in the mirror are great clues. This can change for the better even though your weight is stable. It is then that your body improves.
The bottom line is, unless you’ve been stuck at the same weight for at least 2 weeks, you probably don’t have to worry about anything.
2) You do not record what you have eaten
The awareness of what we eat is extremely important when trying to lose weight. Many people have no idea what they are really eating.
Studies show that keeping track of what you eat helps you lose weight. It’s not about counting calories or even weighing your food. Before you start your plate, put whatever you plan to eat on your table and snap a photo of it with your smartphone. If you can’t help but snack outside of meals (or if small, healthy snacks like carrots or a handful of almonds are part of your healthy weight loss lifestyle), take a photo of that too.
Keep this habit before putting anything in your mouth, including drinks (except water) because they are high in calories, sometimes very high in calories (fruit juice, alcohol). They act on the appetite even when they are at zero percent.
You can of course also write down what you eat in a notebook.
Studies show that simply noting or photographing what you eat makes you lose weight faster, because you follow what you absorb much better.
And if your scales don’t want to go down any more, watch the movie of everything you’ve eaten over the past two weeks. Maybe you won’t be so amazed that you haven’t lost more pounds.
3) you are not eating enough protein
Protein is the most important nutrient for weight loss.
Eating 20-30% protein can increase energy consumption by 80-100 calories per day; moreover, you will automatically eat several hundred calories less per day.
It also greatly reduces cravings and the desire for junk food.
This is because of the effect of protein on hormones that regulate appetite, such as ghrelin.
If you are used to breakfast, take the opportunity to consume a lot of protein on this occasion. The traditional English breakfast of eggs, bacon and white beans (rich in vegetable protein) is ideal from this point of view.
You are also guaranteed to have no hunger pangs during the morning, and it is even likely that you will hardly want to eat at noon (traditionally, the English did not have a midday lunch, hence the usual on the other hand, tea at half past four: “Tea time!”).
Eating lots of protein helps prevent slowing down of metabolism, a common side effect of weight loss. It also helps to avoid gaining weight.
4) you eat too many calories
Stagnation can have a simple cause: you are simply eating too many calories.
I don’t recommend counting your calories for weight loss. On the other hand, it is important to have a general notion of the subject, in other words to be able to estimate roughly how many calories we eat per day.
Once a month, therefore, you can calculate for 3 days the number of calories you have eaten. This will give you a hunch of what to stick to the rest of the time. There are many free online calorie calculators on the Internet.
5) you are not eating healthy
The quality of the food is as important as the quantity.
Eating healthy improves health and regulates appetite. Healthy foods tend to fill you up faster than junk food, at equal calories.
Remember that many industrial products labeled “organic” are not healthy.
Try to keep foods that are simple and as close to their original shape as possible on your plate.
6) You’re not using your muscles
It is important to exercise your muscles in some way or another, otherwise your diet will lose your precious muscle mass at the same time that you will lose your excess fat.
Strength training in particular helps prevent slowing down of metabolism, and ensures that your body is really healthy .
7) you crack too often (even on healthy foods)
During a diet, it is common to want to “crack”, which consists of eating very quickly large amounts of food, much greater than the body’s needs.
It is a significant problem. The worst is to “crack” on unhealthy foods (crisps, Nutella) but crack on nuts, almonds, cheese or dark chocolate is terrible too.
A single session of bulimia can ruin an entire week of well-balanced efforts.
8) you don’t do endurance
Endurance sports have gained a bad reputation in recent years, but walking, swimming, and running are still the most effective ways to lose visceral fat.
Visceral fat is that which accumulates in the belly, around the organs of the abdomen. It is the most dangerous, the worst for health. Getting rid of it is one of the most effective ways to improve your health .
9) you still drink sugar
Sugary drinks are the worst fattening food in our stores. Our brain does not respond to the calories in sugary drinks to make us eat less of other foods.
This is not only true of sugary drinks like Coke or Orangina. This also applies to energy and vitamin drinks like Vitaminwater which are packed with sugar.
Even fruit juices are a problem. They should never be consumed in large quantities. A single glass contains as much sugar as several fruits (unless you squeeze an orange, or an apple, which is not much to drink).
10) you sleep badly
Sleeping badly robs you of energy. The body and the brain then seek to compensate by providing additional calories, especially in the form of sugar.
Good sleep is one of the most important things to look for for your physical and mental health, as well as your figure.
Studies show that poor sleep is a major risk factor for obesity. Adults and children who sleep poorly have a 55% and 89% increased risk of becoming obese, respectively.
11) you haven’t cut back enough carbs
If you have a lot of weight to lose, or if you have metabolic issues like diabetes or prediabetes, then you should consider a low-carb diet.
In short-term studies, this type of diet has been shown to lose two to three times more weight than the conventional low-fat diet which is generally recommended .
12) you eat too often
It’s a myth that you should eat many, but light, meals throughout the day to speed up your metabolism and lose weight.
Studies actually show that eating frequency has little or no effect in burning fat or losing weight.
It is also complicated and time consuming to prepare and eat food constantly. This makes the art of healthy eating much more complicated.
On the contrary, intermittent fasting is an extremely effective method of losing weight. The time saving is amazing, not having to prepare, eat or clean your meal. This involves avoiding eating for specific periods of time ranging from 15 to 24 hours or more. You will find information on this subject in this .
13) you are not drinking enough water
Drinking water can help you lose weight.
In a twelve-week study, people who drank half a liter of water half an hour before each meal lost 44% more weight than others.
Drinking water has also been shown to increase the amount of calories by 24 to 30% over a period of 1.5 hours.
14) you drink too much alcohol
If you like alcohol and want to lose weight, it is better to drink brandy mixed with a non-calorie drink. Beer, wine, and sweet alcoholic beverages are very high in calories.
Cocktails are the worst of all.
Also remember that alcohol itself contains 7 calories per gram, which is huge.
However, studies on alcohol and weight are contradictory. Drinking in moderation does not seem to be a problem, while alcoholism and heavy alcohol consumption are correlated with weight gain
15) you don’t eat mindfully
A technique called “mindful eating” may be one of the world’s most powerful weight loss tools.
It involves stopping, sitting at the table, meditating at least 30 seconds before you start eating, savoring every bite, all while listening to the natural signs that tell your brain that you have eaten enough.
Numerous studies have shown that mindful eating can lead to significant weight loss and reduce binge eating episodes
Here are some tips for mindful eating:
- Eat have zero distractions, just you and your food, sitting at a table;
- Eat gently and chew carefully. Try to become aware of colors, smells and textures;
- When you feel the signals of satiety, drink a full glass of water and stop eating.
16) you have a medical problem that complicates things
Certain medical problems can influence weight gain and make it much more difficult to lose weight.
This includes hypothyroidism, polycystic ovary syndrome, and sleep apnea.
Some medications also make it harder to lose weight, or can even make you fat.
If you think this is the case, discuss the problem with your doctor.
17) you’re addicted to junk food
According to a 2014 study, about 19.9% of people meet the criteria for junk food addiction.
People who have this junk food problem are in a similar situation to drug addicts.
If you are addicted to junk food, eating less or changing your diet can seem absolutely impossible. In this case, get help (Slimming Naturally program).
18) you’ve been too private for too long
It is not necessarily a good idea to diet for too long.
If you’ve been losing weight for several months in a row and hit a glass ceiling, then maybe you just need a break.
Increase your calorie intake by a few hundred a day, get more sleep, and weight training in an effort to gain strength and build a little more muscle.
Aim to maintain your body fat for one to two months before you start trying to lose weight again.
19) your expectations are unrealistic
Losing weight is generally a much slower process than most people realize.
Although it is often possible to lose a lot of weight at first, very few people continue to lose weight at the rate of 0.5 to 1 kg per week.
Another major problem is that many people have unrealistic expectations of what can be achieved with healthy diet and exercise.
The point is, not everyone can look like a model or a bodybuilder.
The photos you see in magazines and on posters are almost always enhanced with Photoshop – literally no one looks like that.
If you’ve already lost weight and feel good about yourself, but the scales just don’t seem to want to move any further, maybe you should start working on accepting your body for what it is.
There is a point where your weight will reach a level that is within your body’s comfort zone. Trying to go beyond that isn’t worth it, and may even be impossible for you.
20) you’re too obsessed with the diet
Diets almost never work in the long run. Either way, studies actually show that people who diet gain more weight in the long run.
Rather than approaching the problem from a diet perspective, your first goal might instead be to become a happier, healthier, and fitter person.
Work on nourishing your body rather than inflicting deprivation on it, and make weight loss a natural (and welcome) side effect!