Many of my clients are focused on weight loss and there’s nothing more frustrating than being diligent with your diet and exercise and still not seeing the weight come off.
Here are 5 possible reasons why this might be happening and, more importantly, how you might address them.
1) You’re taking in too many calories, knowingly or unknowingly – This could be as simple as you eating more than you think throughout the day. But assuming that your meals are healthy & balanced and your portion sizes sensible, this could also be because:
(a) you’re drinking more calories than you realise;
(b) you’re eating small snacks that are way more calorific than you realise; or
(c) your body has adjusted to a lower calorie intake and is using less energy because of it and so you’re not actually left in a calorie deficit, which is needed for weight loss. (You can read more about this here)
2) Your exercise / training routine is no longer challenging enough – I’m not suggesting for one moment that you need to be working on your 1 rep max every day or doing crazy amounts of HIIT, but if your workouts are not challenging you anymore then your body won’t adapt in the way you expect. So do a few more reps, up those weights and ensure you’re doing some high intensity training (as appropriate).
3) You have too much stress in your life and / or not enough sleep – lack of sleep is a stressor to the body and any significant or sustained stress raises your cortisol (stress hormone) levels, which impairs your ability to regulate blood sugar, it decreases the hormone that helps you to feel full and it increases the hormone that makes you feel hungry.
4) Your diet is too high in salt – and so your body stores more water, which means you’ll ultimately weigh more.
5) You don’t drink enough water – a dehydrated body simply does not function well and important metabolic processes which aid weight loss require water.