Not losing weight? Frustrated?

Here is a list of 11 common reasons why you may not be losing weight.

1.Maybe You Are Losing Without Realizing it.
If you think you are experiencing a weight loss plateau, then you may not need to freak out just yet. It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does NOT ​

 mean that you are not losing fat. Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body holds on to (especially in women). This is a good thing, as what you really want to lose is body fat, not just weight.
It is a good idea to use something other than the scale to gauge your progress. For example, measure your waist circumference and get your body fat percentage and hydration level measured once per month. Take pictures before you start so you will have something to compare your weekly and monthly pictures to. You may be surprised and what a difference you see. 
Unless your weight has been stuck at the same point for at least 1-2 weeks, then you probably don’t need to worry about anything.
 
2.You’re Not Eating Enough Protein.
Protein is the single most important nutrient for losing weight.
Eating protein at 25-30% of calories can boost metabolism by 80-100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking.
This is partly mediated by protein’s effects on appetite-regulating hormones, such as ghrelin and others.
If you eat breakfast, then this is the most important meal to load up on the protein. Studies show that those who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day.
A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. It also helps to prevent weight regain.

3.You’re Not Eating Whole Foods.
Food quality is just as important as quantity.
Eating healthy foods can improve your health and help regulate your appetite. These foods tend to be much more filling than their processed counterparts.
Keep in mind that many processed foods labeled as “health foods” aren’t really healthy. Stick to whole, single-ingredient foods as much as possible. 
 
4.You’re Still Drinking Sugar.
Sugary beverages are the most fattening items in the food supply. Our brains don’t compensate for the calories in them by making us eat less of other foods.
This isn’t only true of sugary drinks like Coke and Pepsi; it also applies to “healthier” beverages like Vitamin water – which are also loaded with sugar.
Even fruit juices are problematic and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit!

5.You’re Not Sleeping Well.
Good sleep is one of the most important things to consider for your physical and mental health, as well as your weight.
Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively.

6.You’re Not Drinking Water.
Drinking water can have benefits for weight loss.
In one 12-week weight loss study, people who drank half a liter (17 oz) of water 30 minutes before meals lost 44% more weight.
Drinking water has also been shown to boost the number of calories burned by 24-30% over a period of 1.5 hours.

7.You’re Drinking Too Much Alcohol.
If you like alcohol but want to lose weight, then it may be best to stick to spirits (like vodka) mixed with a non-caloric beverage. Beer, wine and sugary alcoholic beverages are very high in calories.
Also keep in mind that the alcohol itself has about 7 calories per gram, which is high.
That being said, the studies on alcohol and weight show mixed results. Moderate drinking seems to be fine, while heavy drinking is linked to weight gain.

8.You’re Not Eating Mindfully.
A technique called mindful eating may be one of the world’s most powerful weight loss tools.
It involves slowing down, eating without distraction, savoring and enjoying each bite, while listening for the natural signals that tell your brain when it has had enough.
Numerous studies have shown that mindful eating can cause significant weight loss and reduce the frequency of binge eating.
Here are some tips to eat more mindfully: 
Eat with zero distractions, just you and your food – sitting down at a table.
Eat slowly and chew your food thoroughly. Try to be aware of the colors, smells, flavors and textures.
When you feel the satiety signals kick in, drink some water and stop eating.

9.You’re Addicted to Junk Food.
According to a 2014 study, about 19.9% of people satisfy the criteria for food addiction.
People who have this problem use junk food in a similar way as drug addicts use drugs. 
If you are addicted to junk food, then simply eating less or changing your diet can seem downright impossible. 

10.Your Expectations Are Unrealistic.
Weight loss is generally a much slower process than most people want.
Although it is often possible to lose weight fast in the beginning, very few people can continue to lose weight at a rate of more than 1-2 pounds per week.
Another major problem is that many people have unrealistic expectations of what is achievable with a healthy diet and exercise.
The truth is, not everyone can look like a fitness model or bodybuilder. The photos you see in magazines and other places are often enhanced using Photoshop – literally no one actually looks like this.

11.You’re Too Focused on “Dieting”.
“Diets” almost never work in the long term. If anything, studies actually show that people who “diet” gain more weight over time.
Instead of approaching this from a dieting mindset, make it your primary goal to become a happier, healthier and fitter person.
Focus on nourishing your body instead of depriving it, and let weight loss follow as a natural side effect.

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