Why am I not losing weight, this is the question most people ask to themselves.
Many people got fed up with their body fat and they decided to go to the gym to shed off their fat from their body. They take special fat loss diet from their gym trainer or download weight loss ebooks from big fitness websites. They thought that they will be going to shred down those fats easily. But, it is not as easy as it sounds.
Every month countless people join a gym to lose their weight, but only a few of them get succeed.
If you’re from one of them who is not able to lose weight or body fat, then you would be making mistakes as given below.
I request you to read all the 5 points thoroughly and try to understand that, “Are you also making any of these mistakes”? If yes then, try to understand those mistakes and solve them wisely.
5 Reasons why am I not Losing Weight
1. You are eating too many calories
Many people asked me through e-mail’s that, ‘why am I not losing weight’, even after going to the gym and eating a fat loss diet.
My answer to them is simple- “you’re eating too many calories”.
If you are on some special diet that will be going to help you lose weight, then you have to understand your calories intake.
I know this seems like an obvious mistake, but this can really hinder upon your goals.
Basically, when people aim to lose weight then, they have to make a calorie deficit — means eat less and burn more.
Suppose: — You have burn 2500 calories per day but you ate only 2000 calories, then congrats you have created a deficit of 500 calories per day.
A calorie deficit forces the body to use a non- food source of energy. (Calorie deficit burn the body fat and muscle to produce energy which works as a powerhouse for your body)
You can measure how many calories your body burns every day by using a calorie calculator.
Calorie calculator will be going to tell you the result as per your size, gender, and physical activity.
You can buy a calorie calculator for yourself.
Then your next step is to track your calories intake and be sure you will eat 500- 1000 calories less than you burn every day. For example: if you burn 3000 calories each day than you have to eat 2000–2500 calories each day.
When you are not losing weight as you thought, then you have to do a simple thing, eat less and burn more.
2. Not eating enough protein
Protein will help you in losing weight. Eating protein can boost up metabolism by 80–100 calories per day.
A study done in 2003 was published in “Journal of Nutrition” found that. Two groups of overweight women, who consumed an almost same number of calories. The member of a group who consumed 128 grams of protein per day lost more weight than compared to the group of a member who consumed 68 grams of protein per day.(1)
Protein increase satiety at meals which helps you to feel less hungry throughout the day.
Another study shows that the person who eats high protein breakfast, feel less hungry and have fewer foods craving throughout the day.
What to do: You have to check how many grams of protein you are eating per day. If the quantity is low then try to increase it. It is very much necessary to include whey protein when you’re aiming to lose weight.
3. You are not lifting enough weight
I know many people ask themselves ‘why am I not losing weight’ after lifting weight also.
I’ve seen man and woman curl 5–10 pounds dumbbell without breaking a sweat. When I ask why you don’t increase weight, their answer is “I don’t want to look bulky”.
Man and woman you have to understand that, there is no relation with weight and bulk.
When you will be going to lift heavy weight, your muscle will get damage and when you going to eat high protein, your muscle gets repair and grow.
Doing resistance training (lifting weight) will be going to burn your body fat.
What to do: Next time you have to remember that when you will be going to train at the gym, you have to increase weight on exercise.
Don’t lift a too much heavyweight, which goes beyond your limit. Try to increase 5 -10 % weight every week.
Create yourself a fitness program.
4. You are not doing cardio
I don’t know why cardio (running, cycling, swimming, jogging, etc) has got such a bad rap in recent years.
However cardio exercises are one of the most effective ways to lose weight and improve your overall health. It is also very effective in burning belly fat. (Visceral fat that builds around the organs and can cause diseases)
Cardio exercises are one of the best ways to burn more calories.
What to do: If you’re not doing cardio exercises then, you should definitely do it.
Go out for a running, swimming, cycling, etc. also remember that if your aim is to lose weight then, you should do a high-intensity cardio.
HIIT Cardio, High-intensity cardio means increasing the intensity of your cardio exercise.
5. You are eating too much fat
Fat contains calories. A gram of fat contains 9 calories to be exact. That’s more than twice the calorie of carb or protein.
At the end of the day, you totally eat too many calories which really matters. If you’re eating more than you are burning, then you’re never going to get ripped.
Try to include healthy fats in your diet. Healthy fats like whole eggs, coconut oil, lean meat, olive oil, etc. can ensure you a good healthy life.
Try to avoid low-fat diet. Eating a low-fat diet is as bad as eating too much fat.
What to do: Always remember, about 20% of your calories should come from healthy fats. Try to include healthy fats in your everyday routine.
Conclusion: I hope you got some knowledge on why you’re not losing weight. Next time before asking yourself ‘why am I not losing weight’, try to check whether you are really following your fat loss routine or you’re cheating on it.
Be truthful to yourself and accept the reality. A sacrifice can give a better result but a small mistake can hinder your goals.
