You might ask yourself…why can’t I lose weight? Many of us do, too. Read on to know the answers to the most asked questions about weight loss.
In this article:
“Why Can’t I Lose Weight?”: Your Weightloss Questions Answered
You’ve done your workouts, consumed your macros, and tried the latest diet fads, but still, nothing seems to work. This can be quite frustrating. Many people, regardless of their effort and motivations, struggle to lose weight.
Here we answer some of the important questions most people have regarding weight loss and how you can address this.
Why can’t I lose weight even when I am eating less?
Several factors affect your weight loss progress even though you are not eating much. These include:
- Eating small but calorie-dense food. It may look like you are eating less and small portions, but your food choices may contain high calories. Calories are not entirely bad– we need calories for energy. However, excessive calorie intake, especially those empty calories, may lead to weight gain. These foods are high in sugar and fats but do not have essential nutrients and fiber.
Some examples of empty calorie-foods are fries, donuts, cakes, and chips. High-calorie food such as avocado, olive oil, and fatty fish are healthy, as long as you keep them in moderation.
- Lack of sleep. Sleep has been linked to weight gain and obesity, mostly because of the decreased efficacy in weight-loss interventions.
- You’re drinking calories. Sugary beverages such as smoothies, frappes, and other drinks containing heavy whipped cream usually contain high calories that lead to weight gain, especially when consumed on a daily basis.
- Chronic stress and depression. The body releases the stress hormone cortisol that affects several body processes. High and prolonged cortisol levels can lead to health problems such as elevated blood pressure, compromised immune system, and increased abdominal fat.
- Underlying medical conditions. Some causes may be related to underlying health problems such as hypothyroidism, Syndrome X, Polycystic Ovary Syndrome (PCOS), and inflammation and cellular damage.
Where do you lose fat first?
The fact is, you cannot control where you lose fat first. When you workout or be in a calorie deficit, the fat may come off from anywhere and everywhere in your body.
Some people lose fat in different areas of the body. Specifically targeting an area such as the belly has shown to be ineffective. When you do train your belly “to reduce fat,” what it actually does is strengthen the abdominal muscles.
Is working out 30 minutes a day enough to lose weight?
In general, you will need to burn more calories than you consume in order to lose weight. Working out 30 minutes a day may significantly aid weight loss as long as you do not counteract its effects by eating excessive calories.
How effective the exercise is in order to lose weight depends on the intensity and type of workout. A combination of cardio and weight training has proven to be effective in burning calories and building muscles.
Why is it harder for females to lose weight?
Women generally have a higher body fat percentage than men. Factors that make it more challenging for women to lose weight include:
- Lower fat oxidation. The process of breaking down fatty acids in women is generally lower than men, which contribute to higher fat storage.
- PCOS. Polycystic Ovary Syndrome affects 1 out of 10 women in the reproductive stage. This is caused by a hormonal imbalance that may often lead to exhibiting symptoms such as irregular menstrual cycle, excessive facial hair, acne, and weight gain.
- Pregnancy. Most women gain about 25 lbs to 35 lbs during pregnancy. Several factors contribute to the weight of pregnant women, such as baby weight, placenta, amniotic fluid, blood supply, fat stores, breast tissue, and uterus growth.
- Menopause. Hormonal changes make it more susceptible for women to gain weight during the menopause transition. Inevitably, aging that goes with menopause contributes largely to decreased muscle mass and an increase of fat. Losing muscle mass slows down metabolism that may eventually lead to weight gain.
What foods decrease body fat?
Foods that help in weight loss primarily reduce appetite, enhance metabolism, and reduce overall food intake.
If you want to lose weight, you may load up on foods such as eggs, nuts, green and leafy vegetables, berries, and oily fish. These foods are nutrient-dense and satiating, making you feel full faster while acquiring some health benefits.
Also, switching to low-calorie drinks may significantly contribute to weight loss. Beverages such as water, teas, and black coffee are great options. You may also switch to sugar-free soda if you still want to enjoy soft drinks.
What to do when I still can’t lose weight?
Everyone has different body compositions that require specific handling. The inability to lose weight may stem from underlying medical conditions. If you have tried a lifestyle change and still could not lose weight, it is time to consult your doctor or give us a call.
Weight loss is not easy, especially for most people. A healthy diet and exercise, together with patience and consistency, can lead to success in weight loss.
We hope you’ve found this article on “why can’t I lose weight’ helpful. Need help losing weight? We offer services that could help in the process. Feel free to contact us.