The average person will try 126 different diets over the course of their lifetime, a 2020 poll found, and will only last six days on the plan before giving up. While the data concluded that the diets least likely to last were the famously ‘fad diets’ like the cabbage soup diet, our experts say that even if you manage to choose one of the diets that work alongside a good exercise regime, losing weight can be a harder process than you think.
This article lists 5 common reasons why you’re not losing weight.
It also contains actionable tips on how to break through the plateau and get things moving again.
Maybe You Are Losing Without Realizing It
If you think you are experiencing a weight loss plateau, you shouldn’t fret just yet.
It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does not mean that you are not losing fat.
Bodyweight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body retains (especially in women).
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.
It is a good idea to use something other than the scale to gauge your progress. For example, measure your waist circumference and body fat percentage once per month.
Also, how well your clothes fit and how you look in the mirror can be very telling.
Unless your weight has been stuck at the same point for more than 1–2 weeks, you probably don’t need to worry about anything.
You’re Still Drinking Sugar
Sugary beverages are significantly fattening items in the food supply. Your brain doesn’t compensate for the calories in them by making you eat less of other foods.
This isn’t only true of sugary drinks like Coke and Pepsi. It also applies to “healthier” beverages like Vitaminwater, which are also loaded with sugar.
Even fruit juices are problematic and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of the whole fruit.
You’re Not Sleeping Well
Good sleep is one of the most important factors for your physical and mental health as well as your weight.
Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk, respectively, for developing obesity.
You’re Not Cutting Back On Carbohydrates
If you have a higher amount of weight to lose and/or you have a metabolic condition such as type 2 diabetes or prediabetes, you may want to consider a low-carb diet.
In short-term studies, this type of diet has been shown to cause up to 2–3 times as much weight loss as the standard “low fat” diet that is often recommended.
On the other hand, a more recent trial in 2018 found little difference in the results of a nutrient-dense, low-fat diet versus a nutrient-dense, low carb diet. Finding a sustainable meal plan that you can enjoy long term is key.
Low-carb diets have many positives beyond just weight loss. They can also lead to improvements in many metabolic markers, such as triglycerides, HDL (good) cholesterol, and blood sugar, to name a few.
You’re Drinking Too Much Alcohol
If you like alcohol but want to lose weight, it may be best to stick to spirits (like vodka) mixed with a zero-calorie beverage. Beer, wine, and sugary alcoholic beverages are very high in calories.
Also keep in mind that the alcohol itself has about 7 calories per gram, which is high.
That being said, studies on alcohol and weight show mixed results. Moderate drinking seems to be fine, while heavy drinking is linked to weight gain.
A Professional Team Here To Guide You
There will always be new trends in the wellness industry, but one thing remains consistent over the years: the benefit of preventive care from a doctor. Regularly visiting New Jersey’s best chiropractor in Monmouth county can help you meet your 2022 fitness goals. Research has shown that getting chiropractic adjustments regularly can help with your weight loss as well!
Our team can help you gain a deep understanding of your health and recommend activities and behaviors that have the potential to increase your mental and physical wellness. Schedule a virtual or in-person visit today.