You’re watching your calories, going to the gym, and cutting back on sugary snacks. However, despite all your efforts, you can’t seem to lose any weight. This stagnation can be very frustrating, enough to make you want to give up.
Sometimes, little adjustments to your daily routines can make a big difference. Could you be unintentionally doing things that hinder your weight loss? We highlight seven common reasons why your weight loss might be stuck.
Simply exercising regularly or for a certain period is often not enough. It also helps to do the right type of exercise for your body and fitness goals. For example, neglecting strength training in your cardio routine won’t make much difference when it comes to building muscle and boosting your metabolism.
Many people hit plateaus because they perform the same exercises repeatedly, which means they work the same muscles and don’t challenge their bodies beyond their usual limits. Adding variety to your exercise regimen helps get your body out of its comfort zone to work harder.
For example, if you’re a bike rider, try incorporating hill-climbing or interval training along with your slower recovery rides. Alternatively, you can switch between different sports or activities to prevent your body from becoming too accustomed to one type of exercise.
Insulin resistance happens when the body’s cells don’t respond properly to insulin, leading to high blood sugar levels. As a result, the excess blood sugar converts to fat instead of glycogen, an important energy source. Staying active can help fight insulin resistance. Your doctor may also recommend medication if exercise alone isn’t enough.
Weight loss won’t occur if you don’t consume enough protein. A diet rich in protein helps you feel full longer after meals and supports calorie burning during rest or while your body performs basic functions, like digestion and blood circulation. Adequate protein intake also reduces your risk of cardiovascular disease and can help prevent weight regain.
Get more protein by enriching your diet with lean meats, nuts, beans, eggs, tofu, or Greek yogurt. You can also try a protein supplement.
Your body needs carbohydrates because they supply energy and help maintain muscle mass. However, eating too many carbs can overwhelm your metabolism and cause excess fat storage, sugar spikes and crashes, increased risk of insulin resistance, hormonal imbalance, and other health issues.
If you have type 2 diabetes or are trying to lose weight, pay attention to your carbohydrate intake and find ways to reduce it. Choose green leafy vegetables, berries, lean meats, fish, nuts, eggs, avocados, and eggplant.
When you experience stress, your body releases cortisol, which provides that energy burst needed for a fight-or-flight response. If you don’t act on that cortisol boost, the extra energy is converted into fat. You’ll also tend to have a bigger appetite and crave sweets. If you want to lose weight, consider practicing stress-management techniques and finding ways to care for yourself physically and mentally.
Want to find an easy way to curb your appetite? Get 7-9 hours of sleep each night. Poor sleep can sabotage your weight loss efforts. Sticking to regular sleep cycles helps your body regulate its hunger and the hormones that help you feel full after eating.
Also, restful sleep lowers stress, reducing the production of cortisol, the hormone that causes quick energy bursts. As we’ve previously stated, if you don’t use that energy, it turns into fat, which contributes to weight gain.
Choosing “zero-calorie” and sugar-free drinks may seem like a perfect hack for dieters, but relying too much on them can backfire. That’s because the artificial sweeteners in these drinks boost ghrelin, the hormone that increases appetite. So, if you think you’re cutting calories by drinking your favorite diet soda, you might instead overeat and add to your body’s stored fat.
Your best choice is to stick with water, whether or not you’re trying to lose weight. Can’t tolerate the taste of plain water? Infuse your water with citrus, mint leaves, or fresh berries. They’re better for you than those sugar-free flavorings.
You want your hard work on losing weight to matter. When it feels like you’re falling short, it’s easy to want to give up. But first, don’t be hard on yourself. Even if you’re not currently seeing the results you want, you should give yourself credit for any healthy behaviors you’ve adopted. You’re still making good progress.
If you’ve hit a plateau and want to try a medically supervised weight loss approach near your neighborhood, contact us at Happy Hormone Cottage. A personalized treatment plan might be the reboot your weight loss journey needs. With GLP-1 medication, nutritional guidance, and customized support, you’ll boost your metabolism and start seeing results again.
