5 Reasons You’re Struggling to Lose Weight (And What You Should Do)

To avoid being among the unsuccessful ones, here are some of the possible reasons you’re struggling to lose weight and what to do about it.

If you’re reading this, chances are that you think you’ve been doing everything by the book to shed down a few pounds without seeing any significant change each time you step on the scale. Perhaps you’ve been putting in tens of hours at the gym each week and no one has noticed or complemented your fitness. Some people even buy Orlistat to help them get going on their weight loss journey.

Well, take heart because you’re not alone. A recent global study by Ipsos found that close to 45% of people around the globe were trying to lose weight. It would be unsurprising that a considerable number of them weren’t seeing incredible results!

To avoid being among the unsuccessful ones, here are some of the possible reasons you’re not losing as much weight as you would want and what you can do about it.

1. You’re Taking in a Lot of Calories 

Calorie intake is among the most important aspect to keep track of when it comes to losing weight. If you’re finding it a struggle to lose weight, you could simply be taking in more calories than your body needs, and your body stores those excess calories as fat. 

A daily calorie intake should ideally be just a fraction above or below the recommended caloric intake, which is 2500 for men and 2000 calories for women according to the NHS. However, your physical activity levels, weight and height will also play a role in your caloric requirements.

Reducing your current caloric intake by just 500 calories could allow you to lose weight without losing too much muscle mass.

2. You are an Endomorph

Your body type could also be the reason you’re not seeing significant weight loss results. Endomorphs are usually people whose bodies have a higher percentage of fat and very little muscle mass on their structure. They also, by nature have a larger frame. Endomorphs tend to gain weight faster and find it harder to lose it, sometimes even with routine exercise due to their slower metabolisms.

Thankfully, it is possible to lose weight significantly as long as you adopt an endomorph workout plan and switch to an endomorph diet routine. Your exercise regimen will comprise various workouts, including cardio and weight training exercises that help you burn as much fat/fuel as possible from each session.

If you are severely overweight, be sure to start off slowly with low-impact exercises like rowing and cycling. Unlike skipping rope and jogging, these activities are gentle on your joints and you will have a lower likelihood of getting injured. You can make a lot of progress if low-impact activities, so don’t underestimate them!

3. Sleep Deprivation is Stalling Your Progress 

Sleeping is absolutely necessary for the body to rest and repair itself and for the brain to process new information and thoughts. Lack of sleep has been associated with weight gain and body fat build-up.

If you’re not getting the required amount of sleep each night, your body may have a hard time keeping up with its recovery processes and your metabolism may slow down. Adjusting to proper sleeping habits, in this case, can help make your weight loss journey easier.

4. You’re Stressed Out 

Stress is a major trigger for weight gain. It has been shown to cause fluctuations in appetite, especially if experienced regularly. In extreme cases, stress can lead to eating and drinking compulsively, which is sometimes referred to as binging.

If you’re stressed, the efforts you put in trying to lose weight can seem counterproductive. The good thing is that there are many ways to manage and relieve stress such as going for a walk, listening to a funny podcast, or reading a lighthearted book. Nonetheless, it is best to seek professional help and address the root causes of your stress.

5. Your Diet is Off Track 

Eating wrong is one of the most common reasons why people fail in losing weight. Unbeknownst to many, just a small or even moderate deviation from your meal plan, can slow down your weight loss journey. But if you’re having trouble finding the right balance between good nutrients and bad, and getting all the nutrients you need from your diet, you’re not alone.

A diet plan should ideally be based on a well-balanced and varied diet. The best foods to aim for are those that provide the right balance of macronutrients — including the types of fats, proteins, and carbs. Stick to complex carbs like brown rice and oats. You can also consider moving to a low-calorie diet to help kick-start the process of burning body fat and/or improving your health. The trick here is to find healthy food that you can be consistent with (meaning, yummy).

Unfortunately, there are so many things that can affect a person’s weight gain or weight loss journey. All the same, it’s very difficult to lose weight in a healthy manner if you’re not exercising properly, not eating enough calories, or not sleeping enough. But all hope is not lost. If you’re willing to make small changes to your diet and incorporate some additional exercise in your daily routine, you’ll find it easier to keep your weight in check.


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