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Why am I not losing weight

If you can determine and understand why you fail, you can focus on fixing the problem. Long term weight loss success has to do with the permanent changes that are made. Not focusing on the short term solution, but looking at what can be done for the long run. 

From my experience, I've summarised the main reasons why people do not loose weight or struggle to maintain their healthy weight

  1. Portion distortion

Healthy eating check, but just too much? This phenomenon skew people's perceptions of what constitutes a normal serving size. Over time, people may become accustomed to larger portion sizes, leading them to expect more, and continue to consume larger than required amounts of food. With increased awareness, measuring your foods and listening to your hunger and fullness cues can help prevent this.

2. Lack of planning and prepping

You know the saying; “Failing to plan is planning to fail”. Without a plan in place, you may resort to convenience foods that are often high in calories, sugar, unhealthy fats, and sodium. When meals aren't planned, you may find yourselves in situations where you are overly hungry and more likely to overeat or make poor food choices. It is then so easy to fall into a pattern of unbalanced eating, such as skipping meals or loading up on one type of food group while neglecting others. This imbalance can lead to nutrient deficiencies and cravings, which may contribute to further overeating and weight gain.

3. Poor physical activity

You don’t not need to run a marathon. But with extra movement during the day you can burn of some extra calories, and strengthen your body and improve your cardiovascular system. With an increased awareness to move more, you can achieve a lot. Start with attempting 30 minutes of additional movement into your day. Walk more, use the stairs, go for a stroll in your lunch break, enjoy earlier mornings outside, or join a fun class with some friends. Try to establish a consistent exercise routine and gradually increase the duration of your workouts.

4. Poor sleeping routine

Poor sleep can affect hormone regulation and metabolism, making it harder to lose weight. Aim for seven to eight hours of quality sleep per night , at roughly the same times, to support weight loss efforts.

5. Liquid calories

Drinks like sugary fizzy drinks, juices, energy drinks, shakes, fancy coffees or alcoholic drinks can contribute a significant amount of calories to your intake . Without providing you with much satiety and leaving that hunger feeling exactly where it was. Be mindful of liquid calorie intake, read your nutritional labels and opt for water or other sugar free drinks instead.

5. Underlying Medical conditions

Some underlying conditions can cause unexplained weight gain. Conditions such as hypothyroidism, polycystic ovary syndrome (PCOS), or insulin resistance, can make it more challenging to lose weight. Usually the underlying condition is not the main cause of weight gain but an attributing factor. Weight management should be part of your treatment plan. If you suspect an underlying medical condition, consult with a healthcare professional for proper diagnosis and treatment.

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