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Why Can’t I Lose Weight Despite Doing Everything Right?

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Our Summary And Answer:

 

You can’t lose weight because you are eating more calories than your body needs to maintain its weight. You can lose weight through exercise, but it takes more effort and time because you need to reduce your calorie intake even further by practicing high-intensity interval training (HIIT), and more exercises.

 

You’ve tried every diet, every workout routine, and you still haven’t lost weight. You feel like you are doing everything right, but for some reason, nothing is working. It’s frustrating because you want to lose weight so badly, but no matter how hard you try, it just isn’t happening.

 

I hear stories like this all the time, and I’m here to tell you that there is still hope! Losing weight doesn’t have to be as tricky as it seems; some things can help make your journey a little easier. So read on if losing weight has been something of a struggle for you too!

 

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What Is Exactly Weight Loss?

To understand why losing weight can seem like a battle, it’s essential to understand weight loss. The key to shedding pounds isn’t about exercising more or eating less; but instead, your body requires a calorie deficit.

 

When you create a calorie deficit through diet and exercise, your body begins to burn fat for energy instead of carbs, and you lose weight – it’s as simple as that.

 

What Constitutes A Calorie Deficit?

A calorie deficit is created when you consume fewer calories than your body burns in one day, creating a negative daily surplus over several days or weeks. The number of calories required by your body to maintain your current weight varies based on factors like age, height, activity level, and sex.

 

Generally speaking, if you eat anywhere from 1,200 to 2,400 calories daily, you create a calorie deficit. Following this method of eating is the simplest way to lose weight, given it doesn’t require counting or tracking.

 

Why Can't You Lose Weight?

Now that you know what a calorie deficit is and the number of calories you need to maintain your weight, it’s time to understand why you can’t lose weight.

 

Now that you know what a calorie deficit is and the number of calories you need to maintain your weight, it’s time to understand why you can’t lose weight.

 

Calories In Vs Calories Out:

 

When it comes to creating a calorie deficit, the calories on the side of the equation isn’t usually much trouble. Most people find that they can quickly reduce their daily food intake by 500-1,000 calories without feeling much hunger or fatigue.

 

The real challenge is reducing your calorie intake even more, when you know you aren’t consuming enough to maintain your weight. For example, you can reduce your calorie intake by 500-1,000 calories per day but still not see the scale move much. This is because reducing food intake without exercising will cause a metabolic slowdown in addition to water retention and bloating.

 

Exercise:

 

Losing weight through exercise alone is also challenging because of the calorie deficit created. While it’s possible to maintain your current weight through diet alone (albeit not very fun), it’s impossible to lose weight without creating a calorie deficit.

 

If you are trying to lose weight purely through exercise, you will need to reduce your calories even further and engage in high-intensity interval training. This exercise method burns a high volume of calories in a brief period and can be effective, but it’s also tough to maintain for an extended period.

 

Biological, Emotional & Environmental Factors:

 

Several biological factors can affect your weight loss goals. One of the most common reasons for weight gain is thyroid issues like hypothyroidism. Hormonal imbalances like excess estrogen can also cause bloating and water retention and affect metabolism, muscle mass, and energy levels. Stress, sleep deprivation, and even medications like birth control can cause water retention and slow weight loss.

 

This is not to say that you can’t lose weight through exercise or diet alone; many people do. The point here is to highlight why losing weight for some people requires a multi-disciplinary approach rather than simply “eating less, moving more”.

 

Mindset:

 

Finally, it’s essential to understand that weight loss is a marathon rather than a sprint. It takes time and patience to create a calorie deficit and yield results. You won’t be able to lose 3 pounds every single week unless your body fat percentage is so low that you would be considered unhealthy.

 

Give yourself credit for the weight you lose, but don’t get discouraged when the scale doesn’t change every single day. Weight loss is achieved over time and patience, not overnight. If you are trying to lose 10 pounds of body fat in one month, that would be an average of 2.5 pound lost per week, which is healthy.

 

Be patient with yourself and your weight loss goals. If you find yourself struggling to lose weight despite doing everything right, take a look at the other factors that might be impacting your progress.

 

How to Lose Weight Effectively

Now that you know the most common reasons you are not losing weight, it’s time to look at how to lose weight effectively.

 

#1 - Reduce Calories

Whether you are reducing your calories through diet or exercise, the goal, in either case, should be to create a sustained calorie deficit that will help you lose weight. Keep in mind that you probably need to reduce your intake by 200-300 calories (or more) at a time to yield the desired results.

 

#2 - Increase Activity

You can do this through exercise or increase your daily activity levels. But, of course, if you are trying to lose weight purely through calorie reduction and exercise, you will need to reduce your calorie intake even further.

 

#3 - Improve Your Sleep

Getting too little sleep can have a negative impact on your weight loss goals. It’s essential to get at least 7 hours of quality rest each night to support a high level of activity and metabolism.

 

#4 -Manage Stress

Stress is one of the primary reasons people give up on their diet plans. Knowing how to manage your stress levels is just as important as losing weight if you want to achieve lasting success.

 

#5 - Try Intermittent Fasting

Intermittent fasting is a dietary style where you cycle between periods of eating and fasting. The goal with intermittent fasting is to create conditions where the body uses more stored fat for fuel, which will lead to weight loss.

 

This method of eating has gained widespread popularity in recent years, so there are tons of resources available if you want to give it a shot. There are several different intermittent fasting strategies; some are pretty restrictive and very unsustainable, so make sure to find one that works for your schedule and eating habits.

 

#6 - Be Realistic

It’s essential to set realistic goals when it comes to weight loss. You can’t expect to see significant results in 30 days or anything like that; this isn’t a magic solution. Instead, you will need to create the conditions for weight loss (by eating less and moving more) and wait for your body fat levels to decrease over time.

 

#7 - Focus on the Food You are Eating

Focus on nutrient-dense whole foods that you enjoy and can fit into your schedule. It’s easy for some people to lose sight of the small changes they should be making (eating more veggies and cooking Food at home) but remember that they add up over time.

 

#8 - Use Technology to Your Advantage

There are tons of apps and tracking tools to help you find out what is working and what isn’t. This is a great way to keep yourself accountable, stay on track with your goals, and see visible changes over time.

 

Foods to Eat to Lose Weight Fast

Now that you know how to lose weight effectively, it’s time to look at the best foods for weight loss.

 

#1 -Whole Grains & Fiber

Whole grains and fibre are essential in your diet when trying to lose weight. They will provide you with the necessary vitamins and minerals while keeping you full for more extended periods. This reduces the chances that you will overeat and can help you lose weight quickly.

 

#2 - Healthy Fats & Oils

Healthy fats and oils are also essential in a weight loss diet because they give your body essential fatty acids to use for energy. Like whole grains, healthy sources of fat will keep you full while helping you burn through calories.

 

#3 - Vegetables

Vegetables are an essential part of a weight loss diet. Not only do they provide you with essential vitamins and minerals, but they will also fill you up while being low in calories. This means that by eating more veggies, you can eat less of other foods that contain higher amounts of sugars and fats.

 

#4 - Lean Protein

Protein is essential if you want to lose weight. High protein diets have been scientifically proven to suppress the appetite, increase your metabolism, and make you feel more satisfied after eating smaller meals.

 

#5 - Minimal Processed Foods

Processed foods (like chips, candies, etc.) should be avoided as much as possible. Instead, focus on eating whole foods that haven’t been processed or refined for a more nutritious and weight loss-friendly diet.

 

#6 - Some Alcohol is Okay!

Many people avoid alcohol completely when trying to lose weight, but it’s lovely to have a small drink here and there if you know how to control yourself. Red wine, for example, has been shown to improve heart health and protect you from various diseases.

 

#7 - Tea

Black, green, white, and oolong teas all contain antioxidants that boost your metabolism and help you burn more calories. It’s best to avoid drinking too much caffeine, though; this includes coffee and energy drinks.

 

#8 - Water

Water is essential for weight loss (and pretty much everything else in your life). It will keep you hydrated and make you feel fuller for more extended periods. Drinking more water will also improve your skin, reduce bloat, and help you lose weight faster.

 

#9 - Caffeine

Do NOT cut out caffeine completely when trying to lose weight because this can be very counterproductive (and quite stupid). Instead, try to avoid adding too much creamer and sugar to your coffee because this will lead to weight gain over time. Instead, try drinking black coffee or tea for a pick-me-up without the added calories and sugars.

 

#10 - Healthy Snacks

It’s essential to plan your snacks and eat healthy foods between meals. This will keep you full and satisfied while also burning more calories throughout the day. Some good examples of snacks include nuts, fruits, vegetables, and yoghurt.

 

#11 - Lean Meat

Lean meat should be a part of your weight loss diet because it’s high in protein and low in saturated fats. This will help you feel satisfied after eating, prevent overeating, and lose weight faster.

 

#12 - Chicken Breast

Chicken breast is another good food that should be included in your weight loss diet. It’s low in calories and full of essential vitamins, minerals, and nutrients. This will help you feel satiated after eating while also speeding up your metabolism throughout the day.

 

#13 - Pork Tenderloin

Pork tenderloin is another good meat option for weight loss. It’s very low in calories and fills you up quickly, plus it tastes delicious with a few spices or sauces.

 

#14 - Turkey Breast

Last but certainly not least is turkey breast. This versatile meat is an excellent staple for weight loss because it’s low in calories and filling. Just make sure that you’re buying 100% natural, organic, and free-range meats like the ones mentioned here to protect your health while also losing weight faster.

 

Frequently Asked Questions

Why my weight is stuck and not decreasing?

You know that weight is a combination of several things: how much you eat, how much you exercise, and your basal metabolic rate. Your body wants to maintain the status quo by slowing down your metabolism as little as possible, so it doesn’t have to work harder or expend more energy.

 

So even though you’re eating less and moving more, weight loss may not be occurring on a day-to-day basis. In other words, your body is fighting against you to stay the same!

 

That means that for some people, you need to do even more to speed up your metabolism and recalibrate it to burn fat faster.

 

Why is my weight stuck?

The number one reason people gain weight or have a difficult time losing weight is that they eat too much-processed foods, refined sugars, and other unhealthy food products. These are generally low in nutrients and cause your body to hold on to fat instead of burning it for energy.

 

What should I do when my weight is stuck?

The best thing to do is avoid eating processed foods and other unhealthy food products. Instead, start cooking more meals at home with wholesome ingredients instead of buying already prepared foods like frozen dinners or fast food. This should help you lose weight faster if you’re eating the right kinds of foods.

 

Final Thoughts

Losing weight is not easy, but it’s possible with the right attitude and plan. You shouldn’t beat yourself up if you gain a few pounds over the holidays or have an off day where you eat more than usual.

 

We hope this article helped you understand why you might be gaining weight despite doing everything right, along with some general tips to follow if you want to lose weight faster. We wish you all the best of luck on your journey!

 

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