You’re eating all the right foods, you’re following your diet and you’ve even been to a couple more exercise classes than you normally do. You then step on the scales for your weekly weigh-in and they haven’t budged! You repeat and the following week you get the same results. Sound familiar? This is a very common pattern when it comes to weight loss (yay, you’re not alone!) and there are plenty of reasons as to why you’re not losing weight.
You’ve hit a weight loss plateau
A very common reason people find that they are not losing weight is that they have hit a plateau. They’ve seen amazing results for a few weeks and now, nothing. To overcome a weight loss plateau, you may need to reassess your calorie intake. As you lose weight, your body requires fewer calories than it originally did.
In addition, if you have been sticking strictly to your diet for a while now, make sure you have a ‘cheat’ meal or if you are following Total Solution, ensure you have your food week. This is essential to keeping your metabolism working efficiently and contributing to your weight loss.
You’re not drinking enough water
Rule number one when it comes to weight loss: water, water and more water. Water acts as an appetite suppressant, can help boost your metabolism and actually helps to prevent water retention. Yes really, drinking MORE water actually helps you drop those extra pounds of water weight.
Your not choosing healthy snack options
Those little ‘not-so-healthy’ snacks that you can’t resist late at night or when you’re bored could be stopping your weight loss. Chocolate and crisps are full of empty (non-nutritious) calories from sugars and fats. Choosing healthier snacks that are lower in calories and nutrient-dense can help you to feel fuller for longer and keep you on track with your diet. Check out the Exante healthy snack range for some low-calorie, high-protein snack options.
Your portion sizes are all wrong
While we encourage packing in lots of veggies, protein and healthy carbs on a balanced diet, it can be easy to get carried away sometimes. Having too big of a portion of things can quickly turn your low-calorie, healthy meal into a very calorie-dense indulgence and call certainly see you not losing weight. Make sure you weigh your food, particularly your carbs and protein and are aware of how much you’re putting on your plate. Take a look at our guide to portion control for more help!
You’re stressed out
Stress can be a huge factor along your weight loss journey. Studies suggest that weight gain can actually be a result of stress in some instances. Your mental well-being is JUST as important as your physical one, so make sure you are looking after both. If you’re struggling to relax, try taking a long bath when you get home from work or starting a new book to read in the evening. Switching off from all things work and not just sitting in front of the TV at night can help you to add a little more calm to your life!
You’re not getting enough sleep
Sleep is not only essential for general health, well-being and body function but it also plays a big part when it comes to your weight loss journey. Sleep allows your body to rest and repair and function fully. From having more energy to work out to ensure your metabolism is raring to go, sleep ensure your body works to its full potential. Aim for 7-8 hours each night.
You’re lacking protein
Protein is key to keeping you full, building lean muscle and allowing your body to burn fat as energy. If you are not eating enough of it, then this could be why you’re not losing weight. Try adding chicken to your salad, or having eggs for breakfast instead of carb-heavy cereals or yoghurts.
You’re avoiding the good stuff
Healthy fats are another big contender in the weight loss game and people tend to shy away from so many of them. The biggest thing to remember here is that fat does NOT make you fat. What we mean by this is that healthy fats aren’t actually what are keeping you from losing weight, but avoiding them could be! Healthy fats from nuts, seeds, avocado and certain oils can actually help with weight loss and reduce weight around the mid-section.
You’re drinking your calories
Whether you’re a fizzy drink lover or more of a cold glass of Sauvignon on a Friday night (or every night) type of person, it can be very easy to consume too many calories through what you drink. Fizzy drinks are packed with sugar and alcohol is empty calories that often leaves you devouring half the kitchen afterwards. Be mindful about what you drink and always choose water where possible.
Struggling to stick with your diet because the rest of your family aren’t on a diet? Check out our top tips for how to follow a diet when your family isn’t!
We know that for many of you on Exante, one of the biggest challenges you face is trying to a follow a diet when your family isn’t. So to help you stick to your diet, we have put together our top tips on how to stay on track when your family isn't dieting.