You are not eating enough calories. This might seem like it doesn’t make sense but I have had clients that were eating 1200 calories a day, and they’re not losing any weight and they want to know why. The reason is that your body is starving. Your body needs more calories than 1200 to successfully lose weight, it thinks that is starving so it’s holding onto every single calorie that you are eating and on top of it, my clients that tell me this they’re usually exercising, at least, one to two hours a day, but yet, these clients don’t see results.
So if this sounds like you, try increasing your calories at least 400 calories per day. Try to get it out between 1600 or 1800 calories and then you will start to see results.
You count your calories wrong.
The second reason why you might not be losing weight is that you think you’re eating 1200 calories a day, but really you’re eating 2500. If you don’t count your calories, correctly you’re lying to yourself thinking you are eating only 1200 calories when you are actually eating 2500, and that might be the reason you don’t lose weight.
You’ are not even counting calories at all. I’m not one of those people that think calories are all that matter when it comes to weight loss, but I do think you need to have an idea of how many calories you are consuming on a regular basis. I aim for around 1600-1800 calories.
If you’ve never tried to lose weight you might not have any idea how many calories are in some of your favorite foods so make sure you know how many calories are in some of these foods that you typically would like to eat if you’re trying to lose weight.
If you are trying to lose weight the chances are you are exercising, and afterward you like to reward yourself, so a lot of people are not losing weight because they overestimate how many calories they burn, and then they eat all those calories back.
You just went for a 3-mile run and after that, you reward yourself with a cookie for example, but a 3-mile run burns approximately 300 calories and a cookie contains more than 300 calories. Cookies can have up to 500 calories, so your 30-minute run is really doing nothing to help you with your weight loss goals. You should not eat back the calories that you burn and also, don’t overestimate how many calories you are burning. Wear a heart rate monitor so that you know how many calories you are burning.
You also may not be losing weight because you take the weekends off.
If you eat a healthy diet Monday through Friday, that means you’re only eating 15 balanced meals, and you are eating 6 meals that you just don’t care about. So, if you are one of those people who only diet during the week and you are not on the weekend you are completely sabotaging everything that you’re doing during the week.
Another reason why you might not be losing weight if that you have food sensitivities. Now I don’t want to overemphasize this one because this shouldn’t be the case where a lot of people having food sensitivity shouldn’t hinder your weight loss if you are doing everything else right, but it is time to take a look at maybe gluten or some other common foods that people are allergic to and see how much of those foods you are eating. They could have an impact on some of your hormones which is why you might not be able to lose weight.
The best way to figure this out is to visit your doctor or even have a blood test.
If you’ve been trying to lose weight doing everything right, you might have something wrong with your thyroid. Over 68 million people have underactive thyroids in the United States. To find if you have a problem I must suggest not to google it because a lot of the symptoms are very common for a lot of other things, but some of the symptoms are real, and they can be cured if you are properly treated but you need to go and visit your doctor and have a blood test to really find out. Do not diagnose yourself of having an underactive thyroid and visit a doctor.
Even if you do have underactive thyroid do not use it as an excuse as to why you can’t lose weight, you do have to work harder, but it is possible.
If you are super stressed out, this could be the reason why you’re not losing weight either. When we are stressed out our body releases this hormone called cortisol which makes us store fat. When we’re stressed out, we release cortisol. When we are consistently overtired and not getting enough sleep our body releases more cortisol. So, get more sleep and de-stress your life. If you have some personal issues that are causing this stress to see a therapist or a doctor and figure out how you can reduce these stressors in your life, go to a yoga class, talk to somebody and figure it out.
Another reason why people aren’t losing weight is that they think they are eating healthy, but they are not. Just because a package says that is healthy gluten-free (for example), fat-free, etc. that doesn’t mean that it’s helping you lose weight. You really need to read the ingredients and the nutrition facts on all the foods that you’re eating when you are trying to lose weight. It’s exhausting, I know, but most people don’t lose weight by accident, you need to be deliberate, and you need actually to put in a lot of effort.
You don’t drink enough water. Water has an important role in burning fat, and weight loss, so make sure you drink at least 2L of water per day. My recommandation is to use a water bottle with time markings like these ones: https://www.bestof.info/best-water-bottle-with-time-markings/, so you won’t forget to drink water and stay hydrated during the day.
Sitting most of the day is a real problem. Some people come and say that they are eating healthy, exercising but still can’t lose weight. The main reason is that they sit almost all day at a desk, in front of a computer, etc. Even if you are burning lots of calories with your training or exercise and if you are sitting the rest of the day that is going the have a serious impact on your health, and you need to get up and maybe wear an activity tracker to make sure you are getting enough steps each day.