There Have Some Reasons You Aren’t Losing Weight



Is it because I skip breakfast?


it can be. When you pass on that first meal of the day, it can work against you. You're likely to be hungry later, so you can overdo it at lunch.

Try to eat within an hour of waking up. A high-fiber, protein-packed breakfast can help you feel fuller, longer. Try cottage cheese with fruit, eggs with whole wheat toast, or Greek yogurt with bananas.

Do I eat too close to bedtime?


Late night eating can spell trouble for your weight loss plan. It can raise your body temperature, blood sugar and insulin, making it harder for you to burn fat. Try to eat dinner at least 3 hours before bed.

Be careful about snacking after dinner. When you watch TV or use the computer, you take in more calories than you realize. You may also be tempted to eat unhealthy foods like ice cream or potato chips.


Is it because I'm under too much stress?


It is possible. This can lead you to high-calorie, high-fat foods. When you are stressed, your body also tends to store more fat.

To reduce stress, try exercise or meditation.

Is it because of my gender?

This can make a difference in your weight loss. A recent study shows that it is easier for men to shed pounds quickly. But women achieve more with long-term efforts.

Where you lose weight can also vary. Guys tend to lose belly fat first, but this part can be more difficult for women.

You're losing muscle.

"If you don't try to preserve muscle mass, you lose 3 to 8 percent every decade after age 30," says Kristen Beavers, an associate professor in Wake Forest University's Department of Health and Exercise Science. lose." The more calories from fat, the slower your metabolic rate and the less calories you burn, she adds. Age-related hormone loss in both women and men accelerates the decline. Complicating matters further, when you lose weight, you lose muscle mass. In some people, 40 percent of their weight loss comes from muscle, according to Beavers.

You can slow age-related and weight loss-related muscle spasms with a strength training program. Swedish researchers reported in 2019 that 70-year-olds who did regular resistance training for 10 weeks not only increased lean muscle tissue, but also decreased body fat. Moreover, in a study of 249 overweight people in their 60s and 70s, Beavers and colleagues found that those who did resistance training with a weight-loss program had significantly less weight loss than those who did not. Lose muscles that lose weight with aerobic exercise.

Beavers suggests aiming for strength training three days a week. Start with light handheld weights or resistance bands, or a few push-ups and crunches, and gradually add more weight or resistance (or reps) as your strength increases. Bonus: Building healthy muscle tissue produces more mitochondria — the energy-producing structures in your muscle cells — so you may feel like you have more energy, and as a result, you'll get through the day. Staying active throughout can help burn more calories, she adds. .

You're cutting back on protein.

Beavers says that as people get older they often have more trouble digesting protein, so they eat less of it, and people who diet tend to lose protein—which is exactly what it is. The wrong thing to do, Beavers says. For one thing, protein is an important building block of healthy muscle tissue. When Beavers and his colleagues studied 96 people in their 60s and 70s who lost weight, they found that eating one gram of protein per kilogram of body weight per day helped the participants gain healthy muscle mass. Helps in protection. Plus, the exercise itself was (at least temporarily) satisfying, she says.

You are eating the wrong food.


Paleo, Keto, Low-Fat Diets - Regardless of the diet plan, it won't be effective if you're not eating nutritious foods. If you're on a low-fat diet that includes low-fat fare like diet soda and white bread, you're going to struggle to lose weight. The same goes for low-carb if you're eating bacon every day, says Christopher Gardner, a nutrition scientist at the Stanford Prevention Research Center. In a year-long study of low-fat and low-carbohydrate diets, Gardner and colleagues taught all 609 overweight participants, regardless of which plan they were following, to cut down on added sugar. , how to cut down on refined grains and highly processed foods. How to load up on vegetables and nutritious foods and stop eating when you're full. People who worked on both plans lost an average of 12 pounds (although some lost up to 66) and reduced their body fat and waist circumference. "We thought we were going to look for ideas on how to personalize meal programs. Instead, we discovered another basic thing that works for everyone: high-quality, nutritious food. Eat food, and stop eating when you are full."


Walking daily is great, but if you're going at a comfortable pace (about 3 miles per hour), you won't see much of a benefit in terms of weight loss, with a 4-calorie burn rate. is required. mph or faster.

To achieve this, walking coaches recommend varying your pace to include short stretches with faster pace. "A great way to incorporate walking into a weight-loss workout is to incorporate speed intervals," says Michelle Stanton, walking coach and author of Walk of Weight. To do this, push yourself as fast as you can for 30- or 60- or 120-second intervals, then double the time at normal speed. Continue alternating between fast and slow for 15 to 20 minutes. Simpler yet, you can walk fast for one block and walk at your normal pace for two blocks, or fast for one song and slow for two. Brazilian researchers reported in 2019 that interval training results in greater fat and weight loss than steady-state exercise, and that this exercise may cause your body to burn more fat after you're done. .