10 reasons why you’re not losing weight

The weight loss industry is a multi-billion dollar industry that is on the rise, with meal replacement supplements leading the market.

Millions of people are desperate to lose weight and will try anything and everything if your products sound convincing enough. The truth is, there are some supplements on the market that work well but it’s entirely up to you to put in the work. You can’t take products, sit back and expect them to do the work for you.

There are a countless mistakes that we make during our weight loss journeys and today I’ll be sharing only 10 of them. If you have been trying to lose weight for some time and nothing seems to be working, it could be one of many reasons.

1. You’re focusing too much on the number on the scale

Many people focus only on the kilograms the scale gives them and don’t realise they could actually be losing weight without realising it.

Weight loss isn’t only focused on that number. There’s a lot more to that number than meets the eye. You could drop a dress size or shrink centimetres around your trouble areas without shifting the number on the scale.

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2. You’re not keeping track of what you’re eating

Eating on the go is one of the biggest mistakes many of us make. If you’re not planning your meals on a daily basis and carrying a packed breakfast, lunch and snacks to work, it’s easy to lose track. Make time to plan your meals. Know what you are eating on a daily basis.

3. You’re not eating enough protein

Eating protein dense meals can help prevent you from overeating. Protein helps to reduce cravings and the desire for snacking.

Incorporating protein in every meal is the secret to keeping you fuller for longer so you don’t misbehave with unhealthy options. The recommended daily amount of protein per day is 0.8 grams per kilogram of weight.

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4. Eating too many calories or binge eating on healthy food

Weight loss is as simple as burning more calories than you eat. We often overestimate our calorie intake. It’s even possible to have a high calorie intake from healthy food which can completely mess with your weight loss plans.

5. You’re not doing weight training

Weight training comes in various forms. Weight training helps to increase your muscle mass, and in turn burn more fat.

Yes, the number on the scale might increase because muscle weighs more than fat, but it’s more important to reduce fat percentage so weight training is important. Lifting weights can also help prevent metabolic slowdown.

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6. You’re not doing cardio

Cardiovascular exercise known as “cardio” plays an important role in weight loss. Besides the health benefits of improving the health of your heart, cardio is also good for fat burning, especially around the midsection and thighs.

7. You’re drinking beverages packed with sugar

Consumption of excessive sugar is a contraindication to weight loss. Many of us are unaware that our beverage choices could be affecting our weight loss strategy. Drinks also count towards your daily calorie intake. You might avoid drinking carbonated beverages and lean towards drinking juice.

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8. You’re not sleeping enough

Poor sleep is a major risk for weight gain and obesity. It can increase your appetite. Lack of sleep affects two hunger hormones, leptin and ghrelin.

Leptin suppresses hunger and signals fullness in the brain. Ghrelin signals hunger in the brain. Lack of sleep increases production of ghrelin (hunger hormone) and decreases production of leptin (fullness hormone).

9. You are not drinking enough water

Drinking clean, unflavoured water can help you burn more calories. Water is a natural appetite suppressant so try drinking a glass before each meal to help curb overeating. Water also helps with cleansing by removing waste from the body. It also boosts your metabolism.

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10. Your program is monotonous

Many of us love routine and sometimes it works. You find something that works for you and helps you to lose weight until your body gets used to it and your reach a weight loss plateau.

The easiest thing to do to avoid a plateau is to give your body variety. For example, if you love running and that’s the only thing you enjoy doing, you can play around by incorporating short runs, long runs, interval runs and sprints.

Zulu is a qualified biokineticist and cofounder of PopUpGym. Follow her on Instagram: @letshego.zulu Twitter: @letshegom. Facebook: Letshego Zulu

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