Why Am I Not Losing Weight in a Calorie Deficit – 5 Reasons & What To Do.

Many people try to hit the gym and do everything right altogether but they just do not lose weight.

 This is more common than you think. 

You are not alone. Most people see an increase in their weight or a lack of decrease even after they carry out various forms of exercise.

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Why are you not Losing Weight: 

This is a very frustrating question to ask, and many people end up giving up if they cannot find a good answer for it.

 There are so many things you should also pay attention to, not just your weight. 

Also, just because your weight doesn’t reduce on the scale doesn’t mean you are not losing some body fat or you are not dieting correctly.

There are a lot of factors to consider here and understanding your body is very important during these times. 

Even if you have a perfect diet plan and exercise, your body weight may still be determined by your hormones, discretion, and hydration status among other things.

This is also normal, as with consistency and a bit of patience, your weight is going to decrease if you are consistent.

Below are 5 reasons why you may not be losing weight even if you are doing other things right. 

1. You are Gaining Something Else While you are Losing Body Fat:

Different types of weight may affect the figures you see on the scale, fat, muscle, fluids, and food. 

Most times when people embark on their weight loss journey they do so with the aim of losing body fat and not much else. 

However, they may not end up experiencing an increase or decrease in any part of their body and this may cause you not to see many changes on the scale of measurement.

2. You are NOT being Consistent with your Exercise and Diet Plans:

You have to be true to yourself so you can get the best out of your weight loss journey. 

You have to be completely honest about your diet and make sure you don’t fall short. 

You have to take note of proportion and hope you get everything in order so you can start seeing the desired results. 

3. You are Tracking the Wrong Things: 

While the scale may be the only way you can check your weight and measure your progress over time, it is not often the best way.

Sometimes you may not have that much fat to lose and you may need to undergo a different style of weight loss but you wouldn’t know that. 

There are so many possibilities and a scale doesn’t measure them all.

 Some people retain water but they end up trying fat loss exercises because of a lack of knowledge. 

4. Your Body Metabolism Rate is Slow: 

This part is often misunderstood, Body metabolism is all the chemical processes that go on in your body to keep you alive. 

It is not just the rate at which you burn calories, but every chemical process that goes on in the body. 

Having a slow metabolism rate will have a lot of effects on the body, especially by affecting your efforts at weight loss.

5. You are Gaining Muscles:

If you are carrying out rigorous weight training and also an increased amount of protein intake, there is a chance that you are gaining muscles and losing weight at the same time.

This would make your weight remain fairly the same, it may even increase.

 This hardly occurs, but any muscle you gain will definitely have an impact on your overall body weight. 

A pound of fat and a pound of muscle weighs exactly the same, but muscle takes up less space than fat. 

So if you lose fat and gain muscle, you may become fitter but you would still weigh almost the same.

What to Do if you are not Losing Weight:

This is not easy and you have to take a step back and go through all your actions. 

Here are a few activities that could help you return on track in your weight loss journey: 

–Drink Adequate Amount of Water:

This may be hard to believe, but drinking more water helps you keep out water from your system and this prevents your body from holding water weight so you don’t appear to weigh more.

–Increase Your Protein Intake:

An increase in the amount of protein you eat can help you as digestion of protein helps remove extra fluid from your body. 

–Get Enough Sleep:

It is very important that you get a healthy amount of sleep and maintain your body’s energy levels. It is very key in fluid regulation.

If you fail to get enough rest, your body may end up holding excess water. Get at least seven hours of sleep daily. 

–Manage Stress: 

If you stress your body too much, your body may produce excess cortisol which affects the body’s water retention. 

This may make you have a hard time losing weight. 

-Pay Attention to your Calorie Intake:

You have to take in the right amount of calories as if you take a very low amount of calories, your body may retain more water as there would be an increase in cortisol production.

If you also take too little you may end up feeling hungry all the time. 

You are advised to take just a healthy amount, alongside other healthy foods.

-Be Patient with your Body:

You may feel the need to rush the process, but this hardly helps. You cannot always control your hormones and your body’s metabolism.

However, you have to remain consistent so that things will eventually even out after a while. That is the best way. 

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Conclusion:

If you discover that you are gaining weight overnight even after doing everything right, you should know that it is not always about your body fat.

You have to take everything under consideration and see what you have done wrong so you can find a solution. 

Not every weight loss deficiency can be solved by physical activity or exercise.

Continue reading; What is Considered As Healthy Body Fat Percentage and How Can It Be Measured.