I can’t lose weight! Even following a healthy diet and maintaining a regular exercise routine many women do not lose weight.
Have you ever wondered, “why can’t I lose weight”? In short, some people have more difficulties in weight loss than others. That is, even by sticking to a healthier diet combined with physical exercise, it cannot reach the desired body. Which can generate certain discouragement, isn’t it? So if you’re one of those people and you’re thinking now, “why can’t I lose weight”?
Know that to lose the extra pounds it is necessary to set goals, better inform yourself and avoid mistakes that hinder the process. Also, if you do not hit the right combination of exercises with the diet. You will not achieve your goal. Therefore, before starting a diet or putting together a series of workouts, you need to seek an endocrinologist.
Yeah, he’s going to do an assessment of hormone levels. In this way, along with a nutritionist and a physical educator can create a food plan and exercise plan that is according to your body.
In addition, there are other factors that negatively influence the time of weight loss. For example, sleeping poorly, not regularly doing physical activity or skipping meals. According to experts, maintaining a routine helps regulate the production of hormones, such as cortisol (stress hormone) and leptin (a hormone that regulates hunger and satiety).
Similarly, to lose weight, you need to spend more calories than you consume. Otherwise, the surplus calories are stored in the form of fat. In addition, physical activities favor increased muscle mass and increased metabolism. As a result, it speeds up fat burning. Finally, check out the main causes that make you say “I can’t lose weight.”
I can’t lose weight: main causes
1- Not eating breakfast
You’ve probably heard that breakfast is the most important meal of the day. This is because while we sleep the body continues to consume energy in order to keep the whole organism functioning. Therefore, it is important to replenish energy after hours of fasting.
This way, if you wake up and don’t eat breakfast, your body reduces fat burning to try to conserve energy. In addition, there is also the burning of muscles to get energy, which causes the metabolism to slow down, making it difficult to lose weight.
Therefore, it is important that you do not stop eating your breakfast. So, try to eat well, including fiber, fruits, and protein at the meal. Finally, when you ask yourself “why I can’t lose weight,” see if you’re not ceasing to eat properly when you wake up.
2- Consume a lot of calories
In short, consuming more calories than you can spend will prevent you from losing weight. Even if the diet is healthy, you need to control the amount of calories consumed.
Ideally, you will be accompanied by a nutritionist. Well, the professional will evaluate and indicate the amount of correct calories, which will according to your basal metabolism (calculated according to age, gender, height and weight).
3- Can’t lose weight: Eat before bed
You should not eat large amounts of food before bedtime. Especially fatty foods that are difficult to digest. In addition to providing more calories, it also slows down the metabolism.
This way, the accumulation of body fat increases, making it difficult for you to slim down. Therefore, the ideal is that you dine at least 3 hours before bedtime. On the other hand, you can opt for a lighter snack that will be easily digested. For example, yogurt, gelatin or a fruit.
4- Ageing
As we age, our metabolism gets more read. As a result, the body starts to expend less energy to maintain vital functions, resulting in fat accumulation.
Similarly, aging causes hormonal changes, causing the gradual loss of muscle mass. As muscles expend more energy than fat cells, with reducing muscle mass metabolism slows down their function.
If you can not lose weight due to age, a good tip is to make use of thermogenic teas, which help to accelerate the burning of calories. In addition, it is important to practice physical activities to tone and increase muscle mass. In this way, the metabolism increases, facilitating weight loss.
5- Can’t lose weight: Not sleep well
According to experts, the ideal for an adult is to sleep 8 to 9 hours a night. Therefore, if you are thinking “why can’t lose,” it may probably be related to sleepless nights.
In addition, sleep is important because while we sleep higher amounts of the hormones GH and leptin are produced. In this way, it also stimulates the gain of muscle mass, which increases metabolism and fat burning. In addition, leptin provides a feeling of satiety, controlling the desire to eat. This favors weight loss.
Anyway, it is important to create a sleep routine of 8 to 9 hours per night, for this, try to sleep and wake up at the same time every day. This will help you lose weight.
6- Not to practice physical activities
One of the most important factors for those who cannot lose weight is not regular physical activity. In short, if you don’t exercise, your metabolism slows down and by expending less energy, decreases calorie and fat burning. This makes it difficult to lose weight.
Therefore, try to adopt a regular exercise routine interspersing aerobic exercises (walking, running, swimming, cycling, etc.) with strength and resistance training (muscler, crosfit, etc.). That will help by increasing metabolism, gaining muscle mass and speeding up fat loss. Physical activity is essential for weight loss.
7- I can not lose weight: Do not drink water
If you can’t lose weight, it’s essential to keep your body hydrated. This way will cause the metabolism to accelerate and burn more fat and calories. In addition, a hydrated body facilitates the transport of nutrients and oxygen to cells. Keeping the proper functioning of the intestine and aiding in digestion.
In addition to keeping the body hydrated, the water has no calories and still helps keep the stomach full. Therefore, try to consume between 1.5 to 3 liters of water per day, and can be in its natural form, with gas, flavored or in teas, as long as they are without sugar.
8- Stress and anxiety
One of the biggest villains you’re trying to lose weight is stress and anxiety. They cause the production of cortisol, a hormone that helps the body respond in stressful situations. However, at high levels cortisol causes fat accumulation to increase, slowing down metabolism. Anyway, when you ask yourself “why can’t lose weight,” make sure you’re not under much stress or have anxiety attacks. Therefore, try to manage stress and anxiety by practicing relaxing activities such as stretching, meditation, yoga or walking, for example.
9- Can not lose weight: Plato effect
Another very common factor if you can not lose weight is the plateau effect (balance between caloric consumption and body energy expenditure). That is, even doing regular activities and adopting a healthy diet, you can not lose weight. So it means that your body has adapted to your routine.
Therefore, if you do a very restrictive diet for too long or if you have lost a lot of weight quickly. The metabolism slows its function, and in some cases can reach the plateau effect, making it difficult to lose weight.
Similarly, practicing too much HIIT (high-intensity interval training) can leave the body under a lot of stress. In this way, instead of improving physical shape and losing weight, excess can result in the opposite effect. Stress causes cortisol production to increase.
Finally, to solve this problem it is important that you change the intensity of physical exercises to increase caloric burn. Also, reduce the practice of HIIT. However, the change must be made with the guidance of the physical educator. Likewise, your diet should be changed with the guidance of a nutritionist.
10 – Hormone imbalance
I can’t lose weight! First of all, the reason may be related to hormonal imbalance. Especially when levels of thyroid hormones T3 and T4 decrease. The result is hypothyroidism, which causes the metabolism to slow down by reducing caloric expenditure.
With this, it becomes more difficult to lose weight, even if you are practicing physical activities and maintaining a healthy diet. Finally, in this case it is necessary to consult an endocrinologist so that he can evaluate the situation of thyroid hormones and indicate the most appropriate treatment.
11- I can not lose weight: Skip meals and eat nonsense
One of the biggest mistakes for those who can not lose weight is thinking that skipping meals is the solution. This way you will be hungry at times outside meals. It makes you look for unhealthy foods.
Likewise, do not cut the carbohydrates in your diet. It is important that at least two of the daily meals contain carbohydrates. Since they are the only sources of energy used by the brain and muscles, known as glucose.
Therefore, instead of cutting out the carbohydrates on the menu, replace them with whole carbs, which are rich in vitamins and nutrients important for the body. In addition to increasing the feeling of satiety.
Finally, do not fall into the traps of the so-called “garbage days”, because, in addition to harming the metabolism, it also hinders weight loss. Therefore, getting off the diet at one time or another when you go out with friends is normal. Don’t make it a habit and avoid exaggerations.
12- Exchange meals for juices
To exchange meals for juices it is important that these juices are composed of a combination of fruits, seeds and vegetables so that the drink contains the nutrients necessary for the functioning of the body. In addition, the substitution should only happen for a few days with the aim of detoxifying the body.
In addition, drinking only juice is very bad for the body. It removes the fiber from the fruits by leaving only fructose, which is a type of sugar. Besides being very caloric. So opt for a fresh fruit instead of the juice.
13- Can not lose weight: Liquid retention
When you are starting your workout routine or are increasing the amount of workouts, it is normal for the body to get a little swollen. Due to the small traumas that work out. That is, the pressure exerted on the muscle fibers cause traumas that lead to inflammation and consequently, to the healing and repair process.
This way, the body responds by retaining fluids. And it can happen until your body adapts to the new routine. Therefore, it is important to respect rest days so that the muscles recover and become stronger.
14- You are not recovering correctly
As we mentioned in the previous topic, after training it is important to respect the rest for the muscles to recover. This way, you will become stronger and stronger, in addition to improving your performance.
Otherwise, you may end up with a chronic inflammation and hormonal disruption. What can cause you to lose weight or gain weight, making you wonder “why can’t lose weight.”
Currently, there are currently watches that calculate the recovery time based on your training and heart rate. This way, it will tell you the time you need to rest between one exercise and another.
I Can’t lose weight: You’re not eating enough
Contrary to what many believe, eating less does not mean that they will lose weight. In fact, if you exercise more you will need to eat more. On the other hand, if you exercise less, you will need to eat less. However, you should never exercise more and eat less.
However, it does not mean that you should eat too much, mostly nutrient-free and processed foods. Finally, it is important to combine the increase in training with the proper increase in diet. After all, without the necessary energy source, the body will not function properly. So instead of losing weight you may end up having the opposite effect.
Accept your body
Anyway, if you want to lose weight it is okay, but it is important to do it in a healthy way. However, it is worth remembering that if you are overweight, but it is healthy, you are not required to lose weight just to fit the pre-established standards by society. The most important thing is that you are happy and feel good about yourself. So if you’re happy with your body the way it is, that’s what matters.
So, if you liked this subject, read also: Slow metabolism and weight gain – which influences and how to accelerate.
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