A journey to weight loss can be emotional and complicated. In addition, it can be frustrating when you don’t lose weight while you feel like you are doing everything right. Many factors are attributed to weight loss, but the two primary reasons are poor diet and inadequate exercise routines. However, weight loss is possible with little focus on small success, including eating the right foods and exercising regularly. Here are some behavioral reasons that might be causing you Not Losing Weight, along with how to fix them.
1. Old age and muscle loss for Not Losing Weight
As women age and reach menopause, estrogen levels start to go down, leading to muscle loss. Although you can’t control aging, you can change your health habits and have a plan to help avoid behaviors that can lead to weight gain. The most effective behaviors include:
- Creating a nutrient-rich basis for your diet
- Limiting unhealthy calories
- Incorporating resistance training into your weekly schedule to regain lost muscle
It’s not always easy for older adults to maintain a healthy weight by changing their diet and exercise habits. It’s important to work with a weight loss professional to help you stay motivated throughout the process.
2. Eating less but unhealthy foods for Not Losing Weight
Eating too many calories can lead to unwanted weight gain, but that doesn’t mean you should keep cutting calories. You have to change the food you eat, but you need to focus more on the quality and quantity of calories.
Fiber-rich foods such as vegetables, fruits, legumes, and whole grains, help promote satiety and can be a useful tool for weight loss. Once you change the quality of calories you consume and instead eat foods with more satiating power, you will naturally eat less, helping you lose more weight.
3. Eating insufficient plant-based protein
Protein offers numerous benefits to your body. It fills you up and helps you develop stronger muscle, skin, and healthy bones. However, you should avoid eating animal protein and fat since too much can lead to weight gain or health conditions such as diabetes. On the other hand, the plant-based protein found in foods such as whole grains, legumes, nuts, and seeds is different. Consuming a higher amount of these foods has no negative effects on your health.
4. Lack of enough sleep
The lack of enough sleep can leave you physically weak due to Ghrelin and Leptin hormones. Ghrelin is responsible for signaling hunger while Leptin stops it.
Sleep deprivation can often lead to low leptin secretions, reducing your metabolism and leaving you with a continuous feeling of hunger. Sleep is important for your fitness and can help you lose weight. Adults aged 18-65 should get seven to nine hours of sleep per night, while seniors should aim for seven to eight hours.
5. Not drinking enough water
Drinking adequate water can help you lose weight by enhancing your metabolism and boosting your appetite. As a result, this makes you feel fuller. If you often take sugary beverages, alternate them with water. This will help keep you more hydrated, and you will no longer be consuming those calories from sugar.
With many factors standing in your way and creating obstacles, weight loss is not always easy. However, strategies such as keeping a food diary, mindful eating, consuming more protein, and adding restraining exercises to your routine can greatly help your weight loss journey.
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