8 surprising ways you’re sabotaging yourself


Why am I not losing weight?

Experts say there are three categories of “not losing weight”.

The first of these can be classed as “counterbalancing” – so you’re successfully losing body fat but gaining the “weight” back in some other form. This counterbalancing weight could be in the form of water retention, muscle or even poop.

The second category is that you’re not tracking your progress properly. This can happen if you are comparing your weight day to day, or weighing yourself at different times of the day under different conditions.

The final “not losing weight” category comes under the banner of not being in a consistent calorie deficit. This basically means that you’re not losing weight because you are consuming more calories than your body is burning off.

Reasons you’re struggling with weight loss

There are a number of issues that could potentially be hindering your weight loss plan without you even realising it.

Here’s a list of things that you may need to consider:

  1. You’re not getting enough sleep: A lack of sleep can surprisingly contribute to inches around the waistline. It is widely believed that sleep deprivation affects the secretion of cortisol, a hormone that regulates appetite.
  2. You’re stressed. Chronic stress can have you reaching for alcohol or food as a means of comfort.
  3. You’re eating too much: One of the most important factors in losing weight is to consider how many calories you are taking in as opposed to burning off.
  4. You’re not consistent with exercise: Weight loss experts recommend 60-90 minutes of exercise daily, or 30 minutes of high intensity training. But even getting active by walking away from your desk for a break, or taking the stairs instead of the lift can make the world of difference.
  5. You take the weekend “off”: Gorging on treats every weekend is going to hamper your entire week’s hard work. Replace food treats with other fun things, like a trip to the cinema or a massage.
  6. You are rushing yourself: Give yourself a realistic time frame to see results, and don’t be dishearted if you don’t see the number on the scale go down straight away. Remember there may be other benefits to your body that you can’t see yet, or ones that can’t be measured with a scale or tape measure.
  7. You may have a medical condition: Weight loss is a complex process made of many factors we control, like diet, exercise, activity levels, stress and sleep habits. There are also factors that are out of our control like as genes, gender, hormones, age and body type. If you find that despite your hardest efforts you are not losing weight, it might be worth seeing a doctor to rule out a medical condition.
  8. You’ve plateaued: Almost everyone reaches a weight loss plateau at some point. As your body adapts to your workouts, it becomes more efficient at it and, therefore, doesn’t expend as many calories doing it. If this is the case, it’s time to mix it up and start trying other workouts.

While you’re here: Seven weight loss myths. Plus, Foods that are weight loss friendly.

This article originally appeared on The Sun and was republished here with permission.