1010 REASONSREASONSWHY YOU'REWHY YOU'RENOT LOSINGNOT LOSING

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T o S u c c e e d N o w

Table of content10 Reasons Why You're Not Losing Weight

7 Ways To Achieve Success With Weight Loss

5 Diets That Are Supported by Science For Weight Loss

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10 Reasons WhyYou're Not Losing

Weight

If you think you are experiencing a weight lossplateau, you shouldn’t fret just yet. It isincredibly common for the scale not to budgefor a few days (or weeks) at a time. This doesnot mean that you are not losing fat. Bodyweight tends to fluctuate by a few pounds.Itdepends on the foods you are eating, andhormones can also have a major effect on howmuch water your body retains (especially inwomen). Also, it is possible to gain muscle at thesame time as you lose fat.

1. Maybe you are losing withoutrealizing it

Awareness is incredibly important if you aretrying to lose weight. Many people don’t have aclue how much they’re really eating.Studies show that keeping track of your foodintake helps with weight loss. People who usefood diaries or photograph their mealsconsistently lose more weight than people whodon’t. At the same time, there is a potentialdownside to food tracking, especially when it’sused for the purpose of weight loss. For peoplewith eating disorders, calorie counting and foodtracking has been shown to aggravatepotentially harmful side effects

2.You’re not keeping track of whatyou’re eating

3. You’re not eating enough protein

A Protein is an important nutrient for losingweight. Eating protein at 25–30% of calories canboost metabolism by 80–100 calories per dayand make you automatically eat severalhundred fewer calories per day. It can alsodrastically reduce cravings and desire forsnacking.This is partly mediated by protein’seffects on appetite-regulating hormones, suchas ghrelin and others

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4. You’re not eating whole foods

Food quality is just as important as quantity.Eating whole foods can improve your well-beingand help regulate your appetite. These foodstend to be much more filling than their highlyprocessed counterparts.Keep in mind that many processed foodslabeled as “health foods” aren’t really healthy.Be sure to read the ingredients on the packageand watch out for foods containing extra carbs.

5. You’re not lifting weights

One of the most important things you can dowhen losing weight is to do some form ofresistance training, such as lifting weights.This can help you maintain muscle mass, whichis often burned along with body fat if you arenot exercising . Lifting weights can also helpprevent metabolic slowdown and ensure thatyour body stays toned and muscular

6. You’re still drinking sugar

Sugary beverages are significantly fatteningitems in the food supply. Your brain doesn’tcompensate for the calories in them by makingyou eat less of other foods . This isn’t only trueof sugary drinks like Coke and Pepsi. It alsoapplies to “healthier” beverages likeVitaminwater, which are also loaded with sugar.Even fruit juices are problematic and should notbe consumed in large amounts. A single glasscan contain a similar amount of sugar as severalpieces of whole fruit.

7. You’re not sleeping well

Good sleep is one of the most important factorsfor your physical and mental health as well asyour weight. Studies show that poor sleep is oneof the single biggest risk factors for obesity.Adults and children with poor sleep have a 55%and 89% greater risk, respectively, fordeveloping obesity

It is a myth that everyone should be eatingmany small meals each day to boostmetabolism and lose weight.Studies actually show that meal frequency haslittle or no effect on fat burning or weight loss .It is also ridiculously inconvenient to bepreparing and eating food all day, as it makeshealthy nutrition much more complicated.

8. You’re eating too often

According to a 2014 study, about 19.9% ofpeople in North America and Europe satisfy thecriteria for food addictionIf you feel you have ajunk food addiction, simply eating less orchanging your diet can seem impossible.

9. You have a junk food addiction

Diets almost never work long term. If anything,studies show that people who diet gain moreweight over time. Instead of approaching weightloss from a dieting mindset, make adoptinghealth-promoting habits your primary goal.Examples include eating a nutrient-dense,balanced diet, exercising as much and as oftenas possible, and doing those things that makeyou happy on a regular basis.Focus on nourishing your body instead ofdepriving it and let weight loss follow as anatural side effect.

10. You’re too focused on dieting

7 Ways To AchieveSuccess With Weight Loss

Long-term weight loss takes time and effort —and a long-term commitment. While you don'twant to put off weight loss indefinitely, youshould make sure you're ready to makepermanent changes to eating and activityhabits. Ask yourself the following questions tohelp you determine your readinessFocus onnourishing your body instead of depriving it andlet weight loss follow as a natural side effect.

1.Make sure you're ready

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No one else can make you lose weight. Youmust undertake diet and exercise changes toplease yourself. What's going to give you theburning drive to stick to your weight-loss plan?Make a list of what's important to you to helpyou stay motivated and focused, whether it's anupcoming vacation or better overall health.Then find a way to make sure that you can callon your motivational factors during moments oftemptation. You might want to post anencouraging note to yourself on the pantry dooror refrigerator, for instance.

2.Find your inner motivation you'reready

It may seem obvious to set realistic weight-lossgoals. But do you really know what's realistic?Over the long term, it's smart to aim for losing 1to 2 pounds (0.5 to 1 kilogram) a week.Generally to lose 1 to 2 pounds a week, youneed to burn 500 to 1,000 calories more thanyou consume each day, through a lower caloriediet and regular physical activity.Depending on your weight, 5% of your currentweight may be a realistic goal, at least for aninitial goal.

3. Set realistic goals

Adopting a new eating style that promotesweight loss must include lowering your totalcalorie intake. But decreasing calories need notmean giving up taste, satisfaction or even easeof meal preparation.One way you can lower your calorie intake is byeating more plant-based foods — fruits,vegetables and whole grains. Strive for varietyto help you achieve your goals without giving uptaste or nutrition.

4. Enjoy healthier foods

While you can lose weight without exercise,regular physical activity plus calorie restrictioncan help give you the weight-loss edge. Exercisecan help burn off the excess calories you can'tcut through diet alone.Exercise also offers numerous health benefits,including boosting your mood, strengtheningyour cardiovascular system and reducing yourblood pressure. Exercise can also help inmaintaining weight loss. Studies show thatpeople who maintain their weight loss over thelong term get regular physical activity.

5. Get active, stay active

It's not enough to eat healthy foods andexercise for only a few weeks or even months ifyou want long-term, successful weightmanagement. These habits must become a wayof life. Lifestyle changes start with taking anhonest look at your eating patterns and dailyroutine. After assessing your personalchallenges to weight loss, try working out astrategy to gradually change habits andattitudes that have sabotaged your past efforts.Then move beyond simply recognizing yourchallenges — plan for how you'll deal with themif you're going to succeed in losing weight onceand for all.

6. Change your perspective

Stocking a kitchen with diet-friendly foods andcreating structured meal plans will result inmore significant weight loss.People looking to lose weight or keep it offshould clear their kitchen of processed or junkfoods and ensure that they have the ingredientson hand to make simple, healthful meals. Doingthis can prevent quick, unplanned, and carelesseating.Planning food choices before getting to socialevents or restaurants might also make theprocess easier.

8. Plan ahead

5 Diets That AreSupported by Science For

Weight Loss

The low-carb, whole-food diet is perfect forpeople who need to lose weight, optimizehealth, and lower their risk of disease.It’s flexible, allowing you to fine-tune your carbintake depending on your goals.This diet is high in vegetables, meat, fish, eggs,fruits, nuts, and fats but low in starches, sugars,and processed foods.

1. Low-carb, whole-food diet

The low-carb, whole-food diet is perfect forpeople who need to lose weight, optimizehealth, and lower their risk of disease.It’s flexible, allowing you to fine-tune your carbintake depending on your goals.This diet is high in vegetables, meat, fish, eggs,fruits, nuts, and fats but low in starches, sugars,and processed foods.

2. Mediterranean diet

The paleo diet is a very popular diet that iseffective for weight loss and general healthimprovement. It’s currently the world’s mostpopular diet.It centers on unprocessed foods believed toresemble those available to some of humanity’spaleolithic ancestors.

3. Paleo diet

Carb cycling is a dietary approach in which youalternate carb intake on a daily, weekly ormonthly basis.It is commonly used to lose fat, maintainphysical performance while dieting, orovercome a weight loss plateau.Some people adjust their carb intake day-to-day, while others may do longer periods of low,moderate and high-carb diets.In short, carb cycling aims to time carbohydrateintake to when it provides maximum benefitand exclude carbs when they’re not needed

4.Carb cycling

The ketogenic diet is a very low carb, high fatdiet that shares many similarities with theAtkins and low carb diets.It involves drastically reducing carbohydrateintake and replacing it with fat. This reduction incarbs puts your body into a metabolic statecalled ketosis. When this happens, your bodybecomes incredibly efficient at burning fat forenergy. It also turns fat into ketones in the liver,which can supply energy for the brain .Ketogenic diets can cause significant reductionsin blood sugar and insulin levels. This, alongwith the increased ketones, has some healthbenefits

5. Keto Diet

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