10 Common Reasons Why You Are Not LOSING WEIGHT?!! – PART 2
This is PART 2 of 10 Common Reasons Why You Are Not LOSING WEIGHT?!!
Read Part 1 here.
So coming to the other 5 reasons why you are not seeing any change in your weight!!
Are you eating enough protein?
It is unfortunate that normal Indian household diet is quite deficient in protein and highly focused on carbs and fats. As a result an average Indian eating home cooked meals will be moderate to severely deficient in protein. Even non-vegetarian households are protein focused only on some days of the week, hence not completely fulfilling dietary requirements of an individual.
Protein is the most important macro-nutrient for a person trying to lose weight. Eating good quality protein helps in building muscle mass, keeps you full and decreases your chances of over eating.
Protein can be consumed from both plants and animal based sources. It is important that an individual calculate his/her protein requirements per day depending on activity level and other parameters. And make it a point to consume the stipulated amount.
Are Vegetarians Weak Because They Lack Protein? Find out here.
Are you eating whole foods?
You CANNOT eat a packet of potato chips or cookies everyday and expect to be healthy. Even though eating fewer calories of any food will help you lose weight if you are in a caloric deficit. However, eating cookies or other processed items like refined flour and sugar to lose weight is very very unhealthy. Processed foods contain a number of unwanted and unnecessary chemicals & preservatives which do not spell good news for your body. They may also be high in trans fats, sugar and some pretty dicey sugar substitutes. Just because something says “FAT FREE” or “SUGAR FREE” doesn’t mean it will be good for you. A good rule of thumb is to start reading nutrition labels and avoid things with high sugars, fats and chemicals that you can’t pronounce. Also look for a smaller list of ingredients, preferably 10 or less.
The alternative to eating processed to this is to consume a diet rich in whole foods such as – unpolished lentils, rice, brown rice, quinoa, buckwheat (kuttu), other grains, beans, legumes, whole fruits and veggies, nuts & seeds, and lean protein (both veg and non-veg depending upon preference). And even if you buy your favourite processed treats once in a while, be sure to consume them moderately.
Are you drinking your sugar?
This is another overlooked reason why people do not lose weight. They drink their sugars. A frappuccino from Starbucks may go up to a 1000 calories with all the added cream, sugar, caramel and other syrups. If you are trying to lose weight you should stay far far away from sugary drinks. Any kind of soda or diet soda is also bad for you because it is basically just sugar, carbonated water, and artificial flavours. Mostly sugar.
Also, beware of the so-called “healthy juices” in the market because they contain a lot of sugar too. READ LABELS guys!!! If you really like juices make a juice at home with veggies and leafy greens with small serving of fruit. Don’t go all fruit because you can overdose on healthy natural fruit sugars as well.
I do not prefer juices because it removes the fiber and other important nutritional value from the food. One or two oranges will fill up your tummy but drink the juice of three oranges and you will put a lot of sugar in your body with some nutrition and you will still be hungry. Eat whole fruits instead to lose the weight & juice once in a while, only if you really crave it. Smoothies with small fruit servings are also okay because it does not remove the fiber.
Are you setting yourself up to fail?’
It is often observed that people set unrealistically high standards and in time realize that they have failed at achieving those goals of weight loss. This only lead to disappointment and a desire to quit.
Saying to yourself “I will lose 20 kilos in a month” is futile because no one can lose that much weight in a month in a healthy manner. Even if someone is severely ill chances of that happening are almost nil. By saying that you are making sure that you fail.
Instead set yourself some realistic targets that you can achieve. Losing 1/2 to 1 kg in a week is healthy and it is easier to achieve. Achieving small weekly goals will keep you motivated to continue rather than give up.
Not just weight loss but focus should also be on body measurements, how you look in the mirror, how you feel, how your mood is etc. If you are feeling happy and fitting in your old jeans, you are on the right track, my friend.
Are you suffering from a medical condition?
The last reason why you may not be losing weight is a serious one. You may be suffering from a medical condition that you don’t know of. Conditions such as poly-cystic ovarian syndrome, hyperthyroidism, insulin resistance, other hormonal imbalances may be underlying cause for your weight gain or inability to lose weight.
If you have symptoms such as mood swings, tiredness, lethargy, weight gain, appetite changes and other hormonal issues such as menstruation disorders then it is recommended that you visit a doctor first and get yourself thoroughly checked before starting any exercise and diet regime. Getting the right treatment and understanding the nature of your condition will help you achieve your weight loss goals in a more sustainable manner.
So, these were the top reasons why a person may not be losing weight.
Evaluate yourself where you stand and make healthier choices starting today!
