It’s tough.
You apply everything you’re learned and researched, yet when you step on the scale,
nothing ever seems to change.
It’s… to say the least, disappointing.
If you ask me, your weight shouldn’t mean much in the big picture.
After all, two people of the same weight can look vastly different.
A better indicator is to simply look at the mirror!
But, I understand people still yearn for their weight to go down, perhaps due to exploitive
fitness marketing constantly parading weight loss as THE sign of success.
Regardless of how you choose to see it, let’s take a look at some of the reasons that might
explain why you’re not losing any weight.
Number 1: You’ve only lost water weight.
One might see some initial rapid weight loss.
But most of that early weight loss is likely attributed to water weight.
This is especially true of diets where carbohydrates are the first to go, forcing the body to utilize
more of its glucose storage, glycogen, notorious for its water retention.
On top of any sodium reduction, which also retains water, or sweat-inducing exercises,
the majority of your weight loss in the first 3 weeks is water.
After that, if you cease to see any changes on the scale, then it’s time to re-tinker
your plan to ensure that you are indeed in a calorie deficit, aka eat fewer calories
than you burn, so that you continue losing weight, especially fat weight.
Number 2: You’re eating too little protein.
Although typically you want to eat less during a weight loss diet, having more PROTEIN can
help in two important ways: One, protein increases satiation and satiety
more so than the other two macronutrients, carbs and fats.
You’ll feel full faster, translating to fewer calories consumed per meal, and you’ll
feel full longer, delaying any additional calorie intake.
Two, protein has a relatively high thermic effect of food, the amount of energy it takes
to process the food you eat.
For every 100 calories of protein consumed, roughly 30 calories are used in digestion.
Carbs and fat take roughly 10 calories for every hundred.
More protein means more calories burned, which means more weight lost.
Of course, we can’t ignore protein’s role in muscle preservation, attenuating muscle
breakdown commonly seen during long-term weight loss.
Number 3: Underreporting your calories.
Sometimes people are misguided by calorie counting because when they actually do it,
they don’t see any results.
But oftentimes, the calorie count is way off.
Based on numerous research on the matter, underreporting calories is not only extremely
common, but some have found people underreporting their calories by as much as 47%!
They’re simply eating more than they think they are.
Accurately report your calories or at least get close estimates and when you’re uncertain,
always assume you’re eating more.
Use apps like MyFitnessPal that can also make counting easier.
Bear in mind, you still have to shoot for healthy choices to ensure that you’re getting
enough protein and other micronutrients.
And number four, not lifting weights.
Or… any form of resistance training.
And, this might have more to do with losing the right weight.
We’ve been told by numerous times that cardio cardio cardio, is the way to go for weight
loss.
As great as cardio might be for, well, your cardiac organ, aka your heart, it shouldn’t
be your only weight loss tool.
Undoubtedly, cardio can burn fat more so than lifting weights.
One 2012 study in fact showed that, when compared to one another, cardio indeed is the benefactor
of overall weight loss and even fat loss.
But even though cardio resulted in the greatest amount of weight loss, it also negatively
impacted lean mass.
Resistance training, on the other hand, did the opposite, significantly INCREASING lean
mass.
So, if cardio is great for weight and fat loss, and resistance training is great for
building muscle, what’s the best thing you can do?
That’s right!
Both, as clearly indicated in the study as well.
When combining both, you truly get the best of both worlds.
But, if you had to choose one, then I suggest you go with weights for the muscle improvements.
Neither diet or more cardio will help in the muscle department.
And that wraps up four potential reasons you’re not losing weight.
I’m sure that you have encountered your own unique dilemmas, so please feel free to
share some of them in the comments to help your fellow fitness junkies break through
their weight loss plateaus.
As always, thank you for watching and get your protein!