17 reasons for not losing weight

Introduction:

I can't lose weight and I am doing everything right, but why? We all know that you should have a negative energy balance to lose extra pounds, but this is more complicated because of your energy intake and output.

17 Reasons That Your Diet Isn't Working:

There are many factors that affect your daily calorie intake. Any of them could be the reason that you can't lose weight, no matter what. Most likely, the problem is a combination of several factors.

• Hunger Feeling; Hungry is the most obvious reason that we eat. But when you find yourself eating too much or too big meals try to replace them with high fiber meals that help you feel full longer.

• Boredom: Mindless eating happens when we're bored and we need a distraction. Try to find a strategy that helps you avoid eating while you are not hungry, like avoid being in food is the place or try to do an exercise.

• Low-fat pitfalls:Foods that are high in fat contain more calories. Also, food that is low in fat are high in sugar and let you feel hungry after consumption. So instead choose food that is high in fat but in moderation. Either way, exercise moderation and use portion control techniques even if you think a food is diet-friendly.

•Meal frequency;eating more often may help you to avoid binge eating at mealtime, but eating more often also increases your chances to consume too many calories. If you eat 2-3 large meals during the day and snack often because you're hungry, try 4-5 smaller, calorie-controlled meals. On the other hand, if you have a meal every three hours and you're not losing weight, you may be eating too often.

• Stress: Many of us manage stress by emotional eating and this mindless eating result in eating too many calories without noticing, go for a walk or try to eat a light meal that helps you feel relaxed and managed your stress

• Fatigue: When you are tired you go to the refrigerator and you eat in a mindless way. So before eating try to ask yourself if this is a real hunger or fatigue? When the answer is fatigue go for a nap.

• Portion size: You may be eating more than 1 serving of food especially the packaged one. Use a scale to get an accurate portion size and to control your intake.

• Food choice: Many people think if food is healthy I can eat it too much, this is ain't true because any food in excess will result in weight gain despite its health effects. The craving of raw nuts may result in the consumption of too many calories.

• Workouts that are too hard may result is injuries and*5 prevent weight loss. Try moderate-intensity physical activity to get better results.

• Non-exercise activity level:Stay active all day, use stairs to burn more calories.

• Stress-induced laziness: Go for an easy workout and stay active even if you are stressed don’t go for laziness as a way of getting rid of stress.

• Fatigue: The simple act of dieting can cause stress and fatigue. Try to have a comfortable sleep to lose weight as disturbed sleep due to light brightness may result in the failure of the diet program.

• Physical factors: Certain conditions like the disease, age and genetics can affect your basal metabolic rate, seek a doctor or dietitian help to boost your energy.

• Body composition: Muscle mass increase metabolism, try strength type exercise to build muscle and burn more calories.

• Your job:Sitting at a desk for a longer period may prevent weight loss, making some changes may be helpful like going for a walk, use stairs instead of elevator.

• Exercise habits: A balanced schedule of exercise is helpful in weight loss strategies.

• Exercise-induced binge eating:Fuel your body before and after exercise is very important to avoid binge eating. Ask your dietitian to plan your workout meals.

Sources:

https://www.verywellfit.com/reasons-your-diet-fails-3495385

https://www.sparkpeople.com/blog/blog.asp?post=8_reasons_why_youre_not_losing_weight