Being in the fitness industry hearing “ Why am I not losing weight” is = one of the most common questions I receive.
When we start our fitness journey, the goal for most of us is to lose weight, and thats the only factor we think of. We then think all we need to do is cardio 10000x a week and that is it.
That isn’t the case and It’s okay to not understand when you don’t know. I didn’t know either before I started my fitness journey and expanded my knowledge and later became a certified trainer.
1. You are not eating enough Protein:
Protein is the number 1 Macrontrueint that we need in our bodies. Consuming protein has been shown to significantly boost our metabolism and increase the calories you burn. Protein helps you feel fuller longer. This leads to reducing cravings later at night when you consume higher protein meals throughout the day. A reminder that having cravings and normal hunger are very different. So, preventing these late-night cravings with high protein intake during the day. Studies have shown increasing your protein intake not only helps with weight loss but keep the weight off for LONG term. In the study by the Department of Human Biology ay Maastricht University, it showed that increasing protein from 15% to 18% of calories reduced weight regain by 50%.
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2. You are intaking too many calories.
Now tracking your calories, tracking your macronutrients ( macros) can be beneficial in learning your portion control on your plate. Not everyone needs to track macros to be successful in weight loss but many will run into the problem of eating too many calories. To lose weight/ fat you need to be in a caloric deficit. This number will be different for everyone based on their height, weight, gender, level of activity, and goal. When you track your macros and calories for the day you are giving a number to follow for each macronutrient ( protein, carbs, and fats) and the calories each of them serve.
3. You are not weightlifting and only doing cardio:
This is something I’ve been guilty of in the past. It is common to think that weightlifting = bulky or being too muscular when that isn’t the case. Weightlifting along with nutrition is the top priority you should focus on during your weight-loss/ fat loss journey. A study done by the Department of Kinesiology at the University of Maryland showed that in men, weight training led to a 9% increase in resting metabolism. The effects in women were at a 4% increase during 24 weeks. Your resting metabolism is how many calories you are burning at rest. In weight-training you are building lean muscle, which gives us the “toned” look. Having more lean muscle will help us burn more calories at rest which I stated above. It’s also important to keep in mind as we age we naturally start losing muscles throughout the years unless we are doing something. Weight training has shown to reverse this.
4. Being Stressed:
Being a mother of 2 and working 40 + hours a week I completely understand that it’s easier said than done to “ not be stressed.” When we are stressed, our bodies release a hormone called cortisol and when levels are high it can slow down your metabolism.stress hormone which can affect the whole body, increasing in inflammation, negatively impacting the guy which can lead to food intolerances, leaky gut, IBS. Stress can also lead to unhealthy habits like emotional eating, going to get more “accessible food” AKA fast food or more processed food, deciding to exercise less because we are “fed up” with not seeing results and sleeping less. Which brings me to the last reason you are not losing weight.
5. Not enough quality sleep:
This may sound simple but it is highly overlooked. We need at least 7+ more hours of good quality sleep. Studies have shown that poor sleeping habits are linked to weight gain and increasing your appetite. This is because when we don’t get enough sleep our body will make more gherkin and ( a hormone that is released in our stomach that signals hunger in the brain ) and will make release less leptin which is a hormone released from fat cells. This surprises hunger and signals fullness to the brain. Give yourself a bedtime, decrease technology use 30minutes- 1 hour before bedtime, dimming lights, and screen time.