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441 US 130,

East Windsor, NJ 08520

(609) 336-7518

09AM to 05PM EST

Top 5 Reasons Why You Are Not Losing Weight

Weight loss is hard for many people regardless of how much they strive due to various reasons. It is a multifaceted procedure that is unique to each individual and contingent on various factors. Among the factors, genetics, age, diet, exercise, hormones, mental health, and social factors affect our weight loss journey the most.

Let’s explore the 5 reasons you are not losing weight and how to overcome them for a healthy life.

1. You are not Following a Proper Calorie Deficit.

Understanding the idea of the caloric deficit is like finding the first key to losing weight. Essentially, it means burning more calories than you consume. It is similar to a savings account; the objective is saving (burning) more than what is consumed (eaten).

However, it’s not as straightforward as it sounds.

Common Misconceptions about Weight Loss

It’s a common misconception that cutting calories very low is all it takes to lose weight quickly. It ignores that everyone has a different Basal Metabolic Rate (BMR) or resting calorie demands.

Weight loss isn’t a one-size-fits-all because everyone has an individual BMR, like a fingerprint.

Balance is the Key to Losing Weight

When it comes to creating a caloric deficit, the key is balance. It is important to limit energy-dense, nutrient-poor foods and eat nutrient-dense foods to power your body. Remember, the goal isn’t to starve your body but to feed it with the right calories.

Tips to Maintain a Calorie Deficit

So, how can you maintain a caloric deficit? Here are a few practical tips:

  1. Understand your BMR: This will help you gauge how many calories your body needs daily. Online calculators are readily accessible to assist in figuring out this.
  2. Prioritize Nutrient-Dense Foods: These foods will give you nutrition and keep you full, removing the need to snack on bad foods.
  3. Regular Exercise: Physical activity helps burn calories, contributing to your deficit. It doesn’t have to be a strenuous workout; even a brisk walk can make a difference.

Remember that you won’t reach your goal weight right away. Practice gradual improvement and recognize each minor victory.

2. You are Not Engaging in Physical Activity

Running or walking is an integral part of losing weight. It’s not the only factor, but it boosts energy expenditure, reduces appetite, and maintains health.

Common Mistakes While Exercising

Many people make mistakes when involving exercise in their weight loss regimen. One standard error is thinking that exercise alone can offset a poor diet. You should know that working out can’t fix an unhealthy diet.

Another common mistake is not varying the types of exercise, which can lead to a plateau in weight loss. Experts recommend combining both cardio and resistance training for optimal results.

How to Make Physical Activity a Part of Your Everyday Life

Making exercise a part of your daily life doesn’t mean you have to spend hours at a fitness center. Simple changes can significantly increase your daily physical activity, like,

  • Not taking the lift but instead taking the stairs
  • Doing household chores
  • Regular cardio and strength training burns calories, which is essential for weight loss.

The CDC says people should do 150 minutes of moderately intense aerobic exercise and muscle-strengthening a week.

Accelerometers and heart rate monitors assist in tracking daily activity and encouraging exercise. Exercise should be a regular part of your day, not just a quick fix.

Related: Can Pilates help you lose weight?

3. You Have Poor Diet Choices

One of the prime factors influencing weight loss is the kind of diet we follow. Sugary drinks and processed foods can cause weight gain and obesity. These high-calorie, low-nutrition foods fill you up but lack vitamins, minerals, and other essentials.

Weight gain also results from eating more calories than our bodies need and storing them as fat.

Examples of Poor Diet Choices that Hinder Weight Loss

Some examples of poor diet choices include,

  • Consuming too much sodium, which often comes from packaged and processed foods.
  • Sugary drinks, processed foods, and red and processed meats also cause weight gain and cancer.
  • It might look like a quick way to lose weight, but crash diets can make you gain weight over time.

Advice on How to Choose a Healthy Diet

When picking foods to eat, try to choose ones that are low in fats, saturated, and high in fiber.

  • It includes eating healthy foods like veggies, fruits, whole grains, and lean proteins. These nutrient-packed foods keep you full longer, reducing the urge to overeat.
  • Many processed and packed foods are high in salt, so you should eat less. Stay and refrain from drinks that are high in sugar. Instead, drink water or beverages that don’t have sugar.
  • Moreover, avoid crash diets that promise quick results but negatively impact your metabolism. Instead, try to have a well-rounded, healthy diet with different types of food to get all the necessary nutrients.

Related: Are avocados healthy for weight loss?

Top 5 Reasons Why You Are Not Losing Weight

4. You are not Getting Enough Sleep.

Sleep is one of the significant health reasons for not losing weight. Studies have observed that the less people sleep, the more their weight increases. Not sleeping enough messes up your body’s ability to control hunger and fullness, which can make you gain weight.

How Lack of Sleep Affects Weight Loss

Several things can affect your weight loss journey when you don’t get enough sleep.

  • Your body produces more hunger hormones, which means you might eat more than you need to.
  • Not getting enough sleep can make you want high-calorie, high-carbohydrate foods, which are bad for weight loss.
  • Poor sleep can make you feel too tired to exercise, which is vital to losing weight.
  • Lack of sleep can impact sugar processing in your body. It could raise your blood sugar and make you more likely to develop diabetes.

Tips for Improving Sleep for Better Weight Loss Results

One should follow lifestyle tips to lose weight efficiently and live a healthy life. Here are some tips:

  • Fall asleep and wake up at a particular time every day to get into a regular sleep routine.
  • Sleep in a gloomy, relaxed, and peaceful bedroom.
  • Don’t drink coffee or eat big meals right before bed. 
  • You can also sleep better if you work out regularly. 

Remember that working out too close to bedtime might leave you awakened.

Healthline suggests that adults should aim for 7-8 hours of sleep, adolescents for 8-10 hours, and infants for 9-16 hours. Recognizing the connection between sleep and weight and getting adequate rest can help you lose weight.

5. You Have an Underlying Medical Condition

Sometimes, despite our best efforts, losing weight may still be challenging. It could be the reason for health conditions that cause us to fluctuate in weight. Medical reasons for not losing weight include,

  •  Hypothyroidism, where our thyroid gland is not active enough, can make us gain weight unexpectedly.
  • Chronic Stress
  • Insulin resistance
  • Hormonal changes during menopause
  • Heart Disease
  • Allergies
  • Some people might even gain weight because of the medicines they take for other health problems.

You need to see a doctor if you’re doing all the right things and still can’t lose weight. The doctor can conduct various tests to determine if you have any of these conditions.

What to Do to Lose Weight Efficiently?

The first and most crucial step to lose weight is to consult a professional at a weight loss management clinic. They can identify nutritional, physical activity, and genetic issues impeding weight loss.

Second, follow their advice and stick to the schedule they provide. It will help you lose weight in a healthy and impactful manner. Slow, regular weight loss is more effective and durable than rapid, abrupt loss.

Struggling to Shed those Extra Pounds?

Our Weight Loss Management Clinic offers personalized methods to lose weight significantly. Schedule a consultation today!

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The Final Words

Understanding the root causes of your weight gain is the first step towards effective weight loss. It could include poor diet, inactivity, sleep, and unrealistic weight loss objectives.

The expert at a weight loss management clinic can identify these concerns and offer personalized advice. Sustainable weight loss needs long-term lifestyle changes, so your road to success is easy to achieve.


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Our Team

Dr Farhan Malik
Dr. Farhan Malik Primary Care Physician
Dr Shoaib Malik
Dr. Shoaib Malik Primary Care Physician

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