Why am I not losing weight?
Introduction
You are following the meal plan, doing the exercise, drinking heaps of water and yet your weight stays the same. This situation is more common than we like to think and there are some simple explanations and strategies to overcome this frustrating situation.
Understanding a little bit about how weight loss happens and being willing to try some different lifestyle habits can help get things moving again.
Common Reasons for Not Losing Weight
Genetics and you
Each of us are uniquely different due to our genes, environment and habits. Research suggests that some people will need to exercise more and eat a little less to get the same result as their friend who seems to be doing less and losing more. It can be very frustrating, but you are as individual as your feet, height, eye colour etc so trying to accept and even embrace your individuality will help you move forward toward your goals.
Undereating
Your body is built for survival and in particular our metabolism is very good at adapting when food in scarce. So if you are significantly restricting how much you eat or you have already lost a significant amount of weight, a study in premenopausal women suggests your body may start making savings from your non-essential systems in the body rather than dip into your precious fat stores. This can lead to small changes that we may easily overlook such as bloating, constipation, difficulty concentrating, moodiness, feeling the cold, brittle nails, catching colds and an irregular menstrual cycle.
Hormonal Imbalances
Hormones such as insulin, cortisol, and thyroid hormones significantly impact your ability to lose weight. Imbalances can lead to weight gain or difficulty losing weight. Signs and symptoms can include increased hunger (without a corresponding increase in physical activity), cold hands and feet, low mood/depression, difficulty concentrating, change in bowel habits/symptoms, unintentional weight gain or weight loss. If this sounds like you, speak to your GP about possible causes.
Drinking your calories
Just one soft drink per day has been associated with a year on year increase in weight. And when you consider that fruit juices can contain as much sugar as a can of Coke, it is sensible to consider how much of these drinks include to include regularly as well. Alcohol is another energy dense drink that can be overlooked. Alcohol has 9kcal per gram, which is the same as fat. And that’s before you add the carbs or sugar in those drinks.
Not much NEAT
"NEAT (Non-exercise activity thermogenesis) refers to calories burned during daily activities, excluding exercise. It includes all non-sitting time. A Mayo Clinic researcher found that two similar-sized individuals can have energy expenditures differing by up to 2,000 kcal daily. Exercise contributes minimally to your daily energy deficit, with BMR (basal metabolic rate) accounting for about 60% and NEAT covering most of the rest.
Psychological aspects that can affect weight loss.
Non-hungry eating or ‘task-snacking’
Do you ever find yourself grabbing a snack or an extra portion without feeling hungry? This can often happen when we are distracted or are absorbed in another activity like watching TV or using a smartphone. Now, of course this is something almost everyone does from time to time, but when you find yourself doing it daily or several times a day, this can add up and stop weight loss.
Emotional eating
Eating delicious food is comforting and brings great enjoyment to our lives. It is therefore understandable that food would be used to cope and distract from difficult emotions. Unfortunately, however this can easily lead to overeating and doesn’t usually solve the problem that caused the difficult emotions in the first place.
Eating fast
Eating fast can lead to overeating because it takes time for your brain to register that you're full. When you eat too quickly, your body doesn't have enough time to release hormones like leptin and cholecystokinin, which signal fullness. As a result, you may consume more food than you actually need before realising you're satisfied.
Food Fretting
Food fretting is consistent worry about food choices, leading to guilt and stress around meals. Instead of following hunger cues, you may fixate on “good” vs. “bad” foods, making eating feel restrictive. This stress can trigger a cycle of avoidance, cravings, and overeating when willpower runs out.
Practical tips and strategies to overcome these challenges
Mindful eating.
See the grey in food. Avoid labelling food as good or bad. Think of it on a scale. Enjoy what you like, but recognize how it affects you. For example, I love lollies but feel unwell after too many. Apples are great for crunch and sweetness but not always filling. Embrace curiosity over judgment.
Coping with emotions
Break the cycle of emotional eating but finding other and more beneficial ways to manage emotions such as exercise, relaxing activities or talking to a friend for support.
Meet your nutritional needs
Ensure you are getting your essential nutrients and eating from each of the core food groups (grains, dairy, protein, vegetables and fruit). Nutrient deficiencies along with an energy deficit is a double whammy which can dampen basic metabolic processes.
Eat regularly
Eating regularly boosts energy, aids digestion, and sharpens the mind. Opt for smaller, nutrient-dense portions to feel full with fewer calories. Regular eating varies: some prefer 3 small meals, others 5 meals/snacks. Unlike grazing, this approach supports weight loss.
More opportunities to move
Look for opportunities to move more. That might be a stand-up desk, a walking pad for your desk, take up fidgeting, parking as far away from your destination as you can along with cleaning and gardening.
Tracking
Keep a food and exercise diary for a week to track energy intake and expenditure. After 4 weeks, check your weight. If there's no weight loss, reduce daily energy intake by 200-300 kcal and increase exercise. Weigh yourself every two weeks for a more accurate progress check and to avoid discouragement from daily and weekly weight fluctuations.
Build muscle
It isn’t all about the cardio. Building up your lean body muscle with weight resistance exercises supports a higher metabolism which helps weight loss in the short term and maintaining weight loss in the long-term.
Seek Support
Joining a support group or working with a dietitian can provide motivation and accountability. Sharing your journey with others can make the process more enjoyable and less daunting.
Set Realistic Goals
Set achievable and specific goals, such as losing 1-2 kg per month. Celebrate small milestones to keep yourself motivated.
Be Patient and Consistent
Remember, weight loss is a journey, not a sprint. It's essential to stay consistent and patient, celebrating small victories along the way. Long-term changes in habits and lifestyle are more sustainable than quick fixes.
Summary
Weight loss can be challenging, but understanding the factors at play can empower you to make informed decisions. By adopting a holistic approach that considers diet, exercise, and mental well-being, you can overcome these hurdles and achieve your health goals. Remember, it's not just about the destination but the journey towards a healthier you.
