Why Has My Weight Loss Stalled?
“I’ve been dieting and working out but I don’t see any results. What gives?”
We’ve all been there, working so hard and not seeing any perceivable progress. It can be very discouraging! First and foremost, be nice to yourself: weight loss is a process, and not a quick one; give yourself the gift of grace and time. Let’s look at what other factors might be causing a plateau.
You’re Not Eating Enough
It almost seems counterintuitive: too many calories got you here in the first place, right? So, to lose weight you should cut back. Very low-calorie diets create quick initial weight loss, but when hunger or life gets in the way, this unrealistic diet becomes impossible to follow.
It can also lead to a diet/ binge cycle of eating, causing you to feel bad about yourself for failing instead of being your own cheerleader to help yourself feel and look better. When you really cut back on calories, your body thinks it’s in trouble, slowing down functions that burn calories like your thyroid, metabolism, and blood pressure; women can experience irregular periods and hormone disruptions which can lead to weight gain.
You’re Relying on “Avoid” Lists
Many of us rely on “avoid” lists to take the guesswork out of which foods we can and can’t eat; these lists can lead to resentment and misinformation. Instead of cutting out foods, you enjoy, try watching your portion sizes or save richer foods for special occasions—don’t punish yourself by cutting out foods you enjoy just because you want to lose weight.
Evaluate what you’re eating and when you’re eating it—become more thoughtful about what you eat and take the time to really enjoy those treats.
You’re Cutting Out Entire Food Groups
Any diet that wants you to eliminate carbs, protein, or fat should be walked away from; you need a certain amount of nutrients from those groups, plus the vitamins, minerals, fiber, etc. that come with them. While setting a percentage of macronutrients ( macros) is highly subjective, a good starting point is 50% carbohydrates, 30% protein, and 20% fat. You can adjust from there. As for where to get those macros: whole grains, lean meats, seafood, avocados, and nuts are great sources; always aim for foods that aren’t highly processed.
Your Diet Has Become Too Monotonous
Sometimes plateaus occur when you eat the same foods in the same amounts every day; this happens when you first start a diet that’s far different than your norm--it almost shocks your body. So, as you adjust to your new diet, your body no longer reacts with the same type of weight loss. A plateau (especially after already losing weight) is not necessarily a bad thing — being stable (as opposed to yo-yo dieting) should be applauded.
You’re Exercising a Lot, but Ignoring Your Diet
You can’t outrun a bad diet—in other words, you can’t eat more hoping that an extra class will balance it all out. Lots of people are overweight because they exercise a lot, thinking it will compensate for excessive and unnecessary eating; remember that at the end of the day, your weight comes down to 70 percent diet and 30 percent exercise. So, if you want to see success in the mirror at the gym, and on the scale, it’s time to take a closer look at the choices you’re making in the kitchen.
You’re Sitting at a Desk All Day
If you have an Apple Watch, Fitbit, or another activity tracker, you may quickly grow tired of the buzzing reminder to get up and move throughout the workday. There’s a reason that these trackers come equipped with these types of notifications: That hour at the gym may not be enough to combat the eight you spend sitting on your butt. According to researchers at the University of Missouri–Columbia, when you sit for hours at a time without any movement, your body stops producing lipase, a fat-inhibiting enzyme that can be a big help in trying to achieve your weight-loss goals. And another study published in The American Journal of Clinical Nutrition found that when people stood up and stretched once an hour, they saw a boost in the metabolism of roughly 13 percent.
You’re Not Getting Enough Sleep
Lack of sleep can affect hormones, ultimately affecting metabolism. A study presented at the North American Association for the Study of Obesity found that those who got less than four hours of sleep a night were 73 percent more likely to be obese than those who got the recommended seven to nine hours of rest. What’s more, when you’re sleep deprived you have less willpower and poor decision-making skills, meaning you’re more likely to choose foods that will inhibit your weight loss. Plus, when you’re awake longer, you have more time to eat. There is certainly something to be said for shutting down your kitchen at a designated time and making a conscious effort to spend that time winding down and easing yourself into sleep.
You’re Stressed Out
When you’re stressed all the time, you may find yourself feeling too overwhelmed to think about a well-balanced meal and instead buy whatever’s convenient. What’s more, many of us are stress eaters (someone who eats unnecessarily simply to soothe their intense feelings). Stress can be the outcome of an unhealthy lifestyle, a busy schedule, or lack of sleep.
Hopefully, these gave you some starting points in evaluating your weight loss experience and will help you break through your plateau. The number on the scale shouldn’t be the priority for changing your habits… but changing your habits might just change the numbers on the scale.
If you need help on your weight loss journey and you’re in the Campbell, CA area, you can find a trainer or nutritionist to help you get started.
Get Started Now
(https://www.nbcnews.com/better/health/i-m-doing-everything-right-i-m-still-not-losing-ncna86637
