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Why You’re Not Losing Weight

Why Am I Not Losing Weight?

It doesn’t make sense. You have put a lot of blood, sweat, and tears into losing the weight and you’ve stalled! Why?! You’re following the routine. You’re eating well. You’re working out. Why is the scale not going down? Or even worse… why is the scale going up!? Your patience is wearing thin and your confidence is in the toilet. The question is: Why am I not losing weight?

Why you're not losing weight

Weight loss is one thing we are all after. It’s a common goal and it’s very frustrating when you don’t see results. Especially when you’re trying so hard! Don’t worry… there is more to getting fit than the numbers on the scale!  There’s probably an explanation if you really feel that you should be losing weight and you’re not.

Weight loss is a goal. You really have a great goal in mind. Why do you want to lose weight? Do you feel pressured by social media? Are you comparing yourself to others? Or are you genuinely concerned about your health?

Losing weight takes time and commitment. As much as I wish it would, it does not happen overnight. For some of us, it’s harder than it is for others. There are some possible explanations for this, so don’t worry! 

There are several common mistakes people make when trying to lose weight. You eat your vegetables and get some form of exercise on most days of the week. But, there’s much more to successful weight loss than just that.

There are things you should do, and there are also things you shouldn’t do.  These mistakes can slow or even reverse your progress.

Sometimes you feel like you’re doing everything right, yet still not getting results. But even with healthy eating habits and a regular exercise routine, you may be making some small mistakes that can lead to a weight-loss plateau and derail your results.

Here are the top common mistakes people make when trying to lose weight.

Stress!

Stress is bad for people. We all know that. But, it is also a factor that could be in the way of your weight loss. When you are stressed, your body does things it wouldn’t normally do. It goes into fight or flight mode and actually produces a hormone that increases appetite and makes our body store more fat, called cortisol. It’s hard to overcome stress, and it’s not something easy to get a hold of. 

Stress and weight gain, or lack of weight loss, go hand in hand. Constant stress can contribute to a number of health problems. Here are just a few ways stress can impact your weight loss program.

  • Skipping workouts: Feeling down, fatigued, or stressed can make a workout seem too daunting.
  • Experiencing cravings: When we’re stressed or unhappy, many of us reach for “comfort foods” that are high in sugar and fat.
  • Raising cortisol: Like sleep deprivation, too much stress increases the production of cortisol. Not only does this increase appetite, but it can also cause extra abdominal fat storage.

Stress management is possible if you are conscious of it. RELAX! Take a walk outside, do some yoga, try meditation. Do your best to take time for you. It’ll pay off.

Taking short moments throughout the day to consciously check in with yourself and lower your tension levels is a good starting place for dealing with chronic stress. Mindful meditation is a good way to bring more calm to your life. (7)

You’re Weighing Yourself Too Much

Ok, so, weighing yourself every day will not directly affect weight loss, but it sure can lead to a ton of unneeded frustration. It’s very common to feel like you’re not losing weight fast enough, even though you’re faithfully sticking to your diet.

When you don’t see the weight loss you want to see on the scale, you might get discouraged and binge eat, which could set your weight loss journey way back.

Remember, the number on the scale is only one measurement of weight change. Weight is influenced by several things, including fluid fluctuations and how much food remains in your system.

The actual number on the scale can be influenced by many different factors from day to day. For example, natural weight fluctuates from gaining muscle through strength training or perhaps it’s that time of the month. Hormonal changes in women can lead to more water retention, which is also why you shouldn’t always rely on the scale.

In fact, weight can fluctuate by up to 4 pounds over the course of a day, depending on how much food and liquid you’ve consumed. (2)

If the number on the scale isn’t moving, you may very well be losing fat mass but holding on to water. Luckily, you can do several things to lose water weight.

Additionally, if you’ve been working out, you may be gaining muscle and losing fat.

When this happens, your clothes may start to feel looser even without the scale even budging.

Many factors can affect scale weight, including fluid fluctuations, muscle mass gain and the weight of undigested food. You may be losing body fat even if the scale reading doesn’t change much. Try to remember that and don’t let it discourage you. (2)

Try using a tape measure around your waist, hips, and thighs to track your progress once a week. Measuring yourself and taking monthly pictures of yourself can reveal you’re actually losing fat, even if the scale number doesn’t change much. If you really need to weigh yourself to keep yourself motivated, do it no more than once a week or even once every 2 weeks.

You’re Not Getting Enough Sleep

Getting enough sleep is crucial if you’re trying to lose weight, not just because of how it affects you physically, but mentally as well. It’s one of the main aspects many people overlook when they’re not losing weight.

Sleep deprivation can make you feel cranky, confused, irritable, and can even contribute to depression, which can affect your activity level and food choices.

You may feel energized because you are eating clean and getting more exercise. However, don’t make the mistake of cheating yourself out of sleep. Sleep is hugely important, and getting the minimum of six-seven hours a night is essential to weight loss, and a host of other benefits, like muscle repair, thinking, and hormonal balance.

Why? Research has shown your metabolism may slow down if your body is lacking sleep.

Plus researchers have also stated that people who are tired can consume up to 500 more calories per day than those who get adequate sleep.  That’s because your body is trying to get more energy so it actually releases hormones to make you feel hungry so you eat and provide more energy. (1)

Take the time for yourself and enjoy a nighttime routine that includes winding down.  Your body will thank you.

Not getting enough sleep can cause a number of side effects and has an impact on your mood, mental health, and all-around well being. Research even shows that people who sleep five hours or less are more likely to gain weight than those who sleep more. Believe it or not, being tired makes you feel hungry so you’re more likely to overeat and more likely to miss your workout. It’s hard to do when you’re trying to squeeze in those early morning workouts but make a plan. (1)

Lack of sleep can contribute to weight gain. Possible reasons are:

  • Losing sleep may make you feel hungry, even when you’re not.
  • Being tired may cause you to skip exercise or simply move around less, burning fewer calories.
  • Experiencing sleep deprivation may affect the secretion of cortisol—one of the hormones that regulate your appetite.

Getting enough sleep is crucial if you’re trying to lose weight, not just because of how it affects you physically, but mentally as well.

Sleep deprivation can make you feel cranky, confused, irritable, and can even contribute to depression, which can affect your activity level and food choices.

Getting up and going to bed at the same time every day, avoiding stimulants like caffeine several hours before bedtime, and other changes can go a long way in improving the rest you get.Why Is Sleep Important for Weight Loss?

You’re Drinking Too Much (Sugar and Alcohol)!

Here’s something that might surprise you. Some of the most popular Starbucks drinks have between 40 and 60 grams of sugar! That means you’re consuming 2-3 times the recommended amount of sugar per day with just one drink! Yikes!

Beer, wine, soda pop, and fruit juices are also full of carbs and calories that still leave you hungry because the appetite centers in your brain don’t react to liquid calories the same way as they do to calories from food.

Sometimes calories from sugary drinks can account for more than the food you eat. For example, a can of coke has 150 calories and 39 grams of sugar. If you’re eating out and the waitress keeps bringing you refills, that could add up to over 500 calories just for a drink.

Another example – 2 ounces of unsweetened apple juice has 36 grams of sugar. That’s more sugar than 12 ounces of soda pop.

Of course, an alcoholic drink here and there is OK, but alcohol does absolutely nothing for you when you are trying to lose weight. It has zero nutritional value, it’s full of calories, it depletes your energy supply, and it messes with your metabolism. I, for one, have a terrible habit of eating non-stop after a night of drinking!  I can’t help it! If I’m trying to lose weight I always steer clear of alcohol!

You’re Not Drinking Enough (Water)!

Staying hydrated plays a major role in weight loss because your body cannot burn fat if it is dehydrated. Drinking plenty of water is not only essential if you’re working out, it’s also a necessity if your goal is to lose weight. Water is a natural appetite suppressant, it helps to cleanse your body of waste and prevents water retention. Water is essential for all people all of the time. Aim for at least two liters of fluids per day.

I can’t say enough about how important it is to drink water. Essential to kidney function, hydrated skin, and a fully functioning digestive system, drinking water is crucial to eating clean:

  • Not drinking enough can affect your thinking and reasoning.
  • Drinking water can help you lose weight. Have a large glass before a meal to have less room in your stomach for food.
  • Consuming lots of water helps the kidneys function well, regulating the fluid in the body.
  • The body’s waste processes work as intended when plenty of water is taken in.
  • Water helps oxygen move through the body.
  • Not drinking enough water can affect the lubrication between joints and cartilage. (4)

So, overall, it’s a no-brainer. Drink lots of water. Your body will thank you for it! I drink about 70 ounces of water every single day. Follow this simple rule: drink about half your weight in ounces, every day. If straight water sounds boring, toss some fruit into your pitcher to add a little flavor or munch on veggies with high-water contents like celery. Seltzer and tea are also healthy hydrating choices.

If you think you’re hungry, try drinking a glass of water before you eat. “Sometimes we confuse hunger and thirst,” says Taub-Dix, which is why it’s important to stay hydrated throughout the day to curb unnecessary eating. (3)

“Drinking lots of fluid can help reduce appetite,” says Langevin. That’s because water takes up space in your stomach, leading you to feel fuller and satiated. One 2014 study published in the Journal of Natural Science, Biology, and Medicine found that subjects who drank 500 milliliters of water three times a day — a half hour before breakfast, lunch and dinner — reduced their weight, body fat and appetite. (3)

Another 2014 study in Acta Physiologica suggests that drinking water may even help you burn more calories. Participants who drank cold water increased their energy expenditure by almost 3 percent in the 90-minute period after ingestion. (5)

Exercising Too Little or Wrong

Exercise is, of course, a crucial element to weight loss, but it’s hard to know if you’re doing the right workouts or burning enough calories. Start by looking at your overall program to get a sense of how much you’re exercising and how much you really need.

For weight loss, experts often recommend 60 to 90 minutes of exercise each day. If you’re doing ​high-intensity workouts, that number drops to up to 30 minutes.

If you’re not close to that, this gives you a place to start. This doesn’t mean you have to start working out for almost two hours a day. In fact, that’s a bad idea if you’re not used to that level of exertion, as it could lead to injury, burnout, or overtraining.

Either you need to increase your workout time and intensity to match your weight loss goals. Or, you need to change your weight loss goals to match what you’re actually doing.

Don’t forget, it’s not just about structured exercise. Working out for an hour doesn’t cancel out the next eight or nine hours of sitting (something many of us do).

In addition to exercise, try to be as active as you can: Take regular breaks from the computer, take walks whenever possible, stretch, wear a pedometer to see how many extra steps you can get in, limit your TV time, etc.

If you spend more than 8 hours sitting, that could be one more reason you’re having trouble losing weight. If you find your workouts are hit-or-miss, it’s important to find ways to stay on track.

You’re Not Giving Your Body a Challenge or Changing Up Your Work Out Routine

Who isn’t sore after they do their first workout when they haven’t worked out in a while?  The results can be quite amazing but then you stop… ahhhhh! All that work down the drain. The body is an extremely complex machine and it adapts to a workout regimen quite easily. It actually becomes used to the workout and becomes more efficient, which means fewer calories will be burned. The only way around this is to shock your body and keep it guessing by changing your workout program. 

As you begin to work out more and start to make exercise a habit,  it’s important that you vary your workouts and alternate days you’re doing cardio and strength training, as well as the muscle groups you’re working. Doing the same workout over and over again conditions your body to stay comfortable and not work hard to burn calories and build muscle.

Try to change things up. Interval training workouts can help you burn more calories in a shorter amount of time. Short bursts of intense activity burn more calories—and up to 36 percent more fat. Walking around the neighborhood for an hour burns off about 150 calories. Pick up the pace for one minute out of every five minutes to burn over one-third more calories.

You’re not working hard enough

There’s no exact equation to working out and eating healthy—it’s a matter of trial and error, finding out what works specifically for your body. And more time spent in the gym doesn’t always equal a more fit person. Unless you’re an athlete, body builder, or a marathoner-in-training, the average person shouldn’t be working out more than an hour a day.

Your workouts should be intensity-dependent, not time dependent. Keep this fact in mind: the harder you work, the shorter your workout time may need to be. That’s why it’s so important to maximize your time spent in the gym or fitness class so you can achieve that coveted ‘afterburn’ effect which keeps your metabolism revved for 24-48 hours afterward. Consider HIIT workouts. They’re by far the most effective!

You’re doing too much cardio

Yes, cardio is a necessary part of your workout routine. It keeps your heart healthy, boosts your metabolism, and gives you a good sweat (you should break one daily). However, only doing cardio—or doing too much of it—can actually add to the problem. Longer cardio sessions like staying on the elliptical for 90 minutes or going for regular 10-mile runs can eat away at your lean muscle mass, which is essential for increasing your metabolism to burn more calories.

It causes the body to become more endurance-focused, storing energy as fat to ensure it has plenty of reserve fuel to keep you going for all those miles. Not to mention it dramatically increases your appetite, making you more susceptible to unnecessary snacking or overeating.

You’re not lifting weights

 I’m not saying you can’t or shouldn’t do cardio. If you love to run or bike for reasons other than losing weight, then by all means keep doing it. But if your primary goal is fat loss, there are other forms of exercise that give much better outcomes for fat loss. The best way to lose weight and build lean muscle by doing some form of strength training in addition to your cardio. The more muscle tone your body has, the more fat you’ll burn.

If you’re not ready to give up your cardio routine just yet, try adding some interval training by performing short bursts of all-out effort mixed into your regular session. These workouts are much more effective at promoting hormones that target stubborn fat. Then, start adding some resistance training to your routine. Body weight exercises like push-ups, squats, and lunges are a great place to start to help build up to lifting actual weights.

A pound of muscle burns three times more calories than a pound of fat, so that’s why it’s advised to strength train if you’re looking to lose fat. Lifting weights will help you build more muscles and get rid of fat. (9)

You’re not taking time to recover

When you do achieve that after burn and you’re really feeling your workout the next day, those are the days to focus on different muscle groups. Or, if you prefer to work out your whole body, establish a workout routine where you work your entire body one day and then take the next day to do light cardio, stretching, or complete rest.

Recovery and rest are often more important than the workout itself. It’s during those periods that your body does most of the actual fat burning. So give yourself that time to fully recover so you’re ready to work hard the following day. Most importantly, listen to your body. Push yourself, but also give it some love, too.

You Think You Can Eat Whatever You Want Because You Worked Out

If you run 2 miles a day, it doesn’t mean you can have a cheeseburger and fries every night. If you consume fewer calories than you’re actually burning you’ll lose weight, but the fact of the matter is, most of us aren’t aren’t even sure how many calories we’re consuming.

If you focus on consuming quality calories from lean meats, fruits, vegetables and whole grains you won’t have to focus so much how many calories you burn working out.

Many people believe that exercise gives them a huge boost in their metabolism.

Exercise does increases your metabolic rate, it’s probably less than you think.

Overestimating how many calories are burnt during a workout session is very common. This often leads to over-eating and basically cancels out that session.

Exercise is still vital for overall health and can help you lose weight. It’s just not as effective at burning calories as some people think.

You Think You’re Eating Healthy But You’re Not

No matter what, your weight loss has to incorporate a good diet. Bad diets are not the way to shed the pounds. Weight loss should be part nutrition and part working out and being physically active. If you are eating a bunch of junk it is not going to matter how much you’re working out. Try reading labels and cutting back on sugar. You’d be surprised at what labels tell you! Choose high-protein foods. They make you less hungry! Be mindful of how much you’re eating as well. It might be more than you think. Count your calories.

You’re Not Tracking What You Eat

Eating Too Much

One of the most important factors in weight loss is how many calories you’re eating versus how many calories you’re burning—or the concept of calories in vs. calories out.

It may seem obvious, but unless you’re tracking your calories each day, you may be eating more than you think. In fact, research has found that most of us underestimate how much we’re eating, especially when we go out to eat.

Keep a Food Diary

Getting in the habit of writing down what you eat in a food diary prompts you to really think about what you’re eating. You can use your own notebook or an online tracking program, such as My Plate. Log your food intake every day for at least a week, being as specific as possible. Measure your portions, read food labels, or access nutritional information if you’re eating out.

Not keeping track of your calories is a common weight-loss downfall.

Eating nutritious foods is a good weight loss strategy. However, you may still be eating more calories than you need to lose weight. Most people over estimate the number of calories burned and the number of calories consumed.

You may also be getting less protein and fiber than you think.

Experts say that tracking what you eat can help you get an accurate picture of your calorie and nutrient consumption, as well as provide accountability.

Keeping a food log will not only keep you honest, it also provides a realistic picture of your overall intake.

Having a few snacks through out the day can add tons of calories each day. Keeping a food journal can help with weight loss in so many ways. A food journal helps you keep track of the food you eat and helps you determine where you need to make changes to reach your target weight loss goal.

You can try this one – you can print it off and it’s super cheap!

This fitness planner includes:

  • 2 Weekly Fitness Planners
  • 1 Weekly Meal Planner
  • 1 Weekly Food Tracker
  • 1 Monthly Workout Planner
  • 1 Before & After Page
  • 1 Exercise log Page
  • 1 Recipe Page
  • 1 Healthy Habit Tracker
  • 1 30 day challenge Page

Analyze Your Diet

Online tracking websites will often give you an overview of how many calories you’re eating as well as a breakdown of different nutrients. They can also help you get an objective look at your overall eating habits so you can look for ways to cut calories. You might even consider working with a registered dietitian who can make more specific recommendations based on your data.

You’re Impatient

Weight loss doesn’t happen overnight. It’s a process. Most of the time it’ll take 2-4 months to start seeing results. Be patient. A slower weight loss allows your success to be sustainable and last over time. Just because the scale isn’t showing it, doesn’t mean you’re not losing weight. Maybe your clothes are fitting looser. Maybe you are losing inches! YOU ARE WORTH THE “WEIGHT”!

Just because you’re not losing weight doesn’t mean you’re not getting positive results. Your body may be making changes that a scale simply can’t measure, so hinging the evaluation of your success on how much you weigh can sometimes be discouraging. Reflect on these questions when looking at your results

Have I given myself enough time? 

It often takes three or more months to see significant changes; for many people, it can take longer. Keep in mind that the process isn’t always linear. Unless you follow your diet and exercise program to the letter 100 percent of the time, you won’t lose weight at the same rate from week to week.

You’re Taking Weekends Off

It’s not uncommon to find yourself doing well during the week only to get a little too relaxed in your exercise and diet over the weekend. While an occasional break and treat are fine, consistently letting go on the weekend could be hurting your weight loss goals, big time.

Have Cheat Meals (or Snacks), Not Cheat Days

Instead of cutting loose on Saturday and Sunday, choose one or two treats to enjoy over the weekend. Then, stick to your healthier diet the rest of the time. Just because you have one cheat meal doesn’t mean you have to ruin the rest of your day. You can overcome one cheat meal much easier than a whole cheat day.

Generally speaking, to lose one pound of fat in a week, you would need to cut 500 calories with diet and/or exercise each day. If you only do so for five days, then overeat or skip your workout for the next two, it’s really like taking one step forward and two steps back. You’re not going to be productive that way.

That doesn’t mean you can never treat yourself, but you just need to say on track to see results. Focus on your goal every single day.

Tips For Staying on Track

Here are some suggestions to help you make sure your weekends don’t get the best of you.

While physical activity may be the obvious answer, experts say there are other tricks that can help you overcome the habit of weekend overindulgence:

  • Start your day out right. Eat a healthy breakfast on the weekend, when you have more time. You usually eat less during the day if you start with a healthy breakfast, and you get some good nutrition.
  • Don’t go hungry to “save up” for a big dinner out. Saving yourself backfires — you usually end up eating way more than you would have if you ate normally throughout the day. Have a little bite to eat before you go out to take the edge off your hunger, and then simply enjoy good food when you go out.
  • Savor the experience of dining out. Allow yourself to enjoy good food and savor it, rather than overindulge in it. People forget what the whole eating experience is about – sitting with friends, enjoying your time together, and relaxing.
  • Eat slowly. It takes 15-20 minutes for your brain to signal your stomach that it’s full, so take your time. Whether you’re at a party or eating out on the weekend, remember to slow down when you’re eating.
  • Start with soup. Take your time when you order at a restaurant, and start with soup. Then, have the waiter come back so you can order an entrée – you’ll order much less than if you ordered all at once.
  • Halve your restaurant entrees. Splitting an entree with a friend is a great way to make a significant cut in calories on the weekend.
  • Don’t skip dessert, share it. Make it special. Choose something that is really delightful to you and split it with a friend. Keep an eye out for portion sizes, and if the dessert you want is huge, ask the waiter to slice it thin or split it with the table — but I’m all for dessert.
  • Avoid overdoing it with alcohol. If you can cut out one or two drinks per day on the weekend, that will save you 100 to 150-plus calories. People who drink more tend to eat more as well. So drink alcohol with caution, if at all. (8)

Some people use the weekends for a longer, more intense workout, but others have a tendency to slack off. If you’re not up for your usual workout, use your leisure time for something different that you may not have time for during the week. Maybe take a hike, an extra long walk, or clean your house from top to bottom!

Avoid Rewards 

If you’ve been eating healthy all week, it’s tempting to want to reward yourself. It’s good motivation to have something to look forward to, but try rewarding yourself with experiences, such as a trip to the movies or the mall, rather than food.

Beyond that, the experts say, the best way to keep the weekends from torpedoing your diet is to take a commonsense approach to nutrition – every day of the week.

Hitting a Plateau

Almost everyone reaches a weight loss plateau eventually. As your body adapts to your workout, it becomes more efficient. Over time, your body will expend fewer calories performing the same exercise.

Your weight loss progress will begin to slow down and may even stop. There are several reasons for plateaus. Here’s a closer look at what might be at the root.

  • Eating too few calories: If your body doesn’t have enough fuel to sustain your level of activity, your body will conserve, rather than burn, calories.
  • Doing the same workout:Your body needs to be challenged to progress, so make sure you’re changing up your program every four to six weeks.
  • Overtraining:If you exercise too much, your body may respond by decreasing the number of calories you burn on your rest days.

There are several ways to help break through a weight loss plateau, including varying up the exercises that you do and changing your intensity or duration. Experiment to find the ones that work for you.

Am I seeing any results? 

Forget about the scale. Use other changes as a gauge. Here are some questions to consider when you’re analyzing your success:

  • Are you slimming down somewhere on your body?
  • Are you not losing weight but losing inches?
  • Are you noticing your clothes fit differently?

You may not be firming up or losing inches in exactly the places you want to see changes, but that doesn’t mean it’s not happening somewhere else.

Am I getting other desirable benefits?

In other words, do you feel better? Sleep better? Feel stronger? Make a list and refer back to it if you ever feel discouraged. Remember that these are big wins, too.

Consider hiring a personal trainer if you need help setting realistic personal fitness and weight loss goals.

Having Unrealistic Goals

Many people have an unrealistic idea about what it means to be at a healthy weight. If you take away all the reasons you want to lose weight that have anything to do with how you look, are there any other reasons you need to lose weight? Are you at risk for medical conditions such as diabetes or heart disease? Is your BMI in an unhealthy range?

Remember that healthy bodies don’t all look the same and that negative thinking can trick you into believing things about yourself that just aren’t true. Try to focus on all the things you like about your body. Appreciating all the things your body can do can help improve your body image.

Having weight loss and other health-related goals can help keep you motivated. However, having unrealistic expectations can actually work against you.

Unrealistic expectations can lead to frustration and giving up altogether. Make your goals more modest to increase your chances of successful weight loss.

Setting realistic, long-term goals for weight loss is a must. It’s understandable you want to lose as much as you can and do it as quickly as possible, but that can only be achieved through crash-dieting, which is neither good for your health nor helpful in maintaining your weight after weight loss since you’ll gain it all back after your diet ends. Having realistic expectations and understanding that weight loss is a gradual process will help you stay on track and not get discouraged.

Medical Reasons For Not Losing Weight

Weight loss is a complex process involving a variety of factors. Some we can control, such as our diet and exercise. We can also work to manage stress and develop good sleep habits.

There are some factors that influence weight loss that we can’t control, such as our genes, sex differences (including the influence of hormones), age-related changes, and our individual body type.

If you aren’t losing weight despite changes to your diet and activity level, see your doctor to rule out a medical condition as the cause. Not only is this important if you aren’t seeing a difference in the scale or your body despite your efforts, but even more so if you’re inexplicably gaining weight.

There are several health conditions and medications that have been linked to weight gain. Tell your doctor if you gain more than five pounds in a month without any changes to your diet or exercise. (6)

Conditions Causing Weight Gain

  • Thyroid conditions
  • Beta-blockers used to treat high blood pressure
  • Corticosteroid (steroid) medications
  • Medications to treat diabetes
  • Some antidepressant medications (SSRIs)
  • Antipsychotic and anticonvulsant medications (6)

How to Measure Your Success

There are many other ways to measure your success even if the scale isn’t telling you just how amazing you’re doing!  You may be on a weight loss plateau, but you may still be able to keep track of your weight loss. 

Record your measurements. I bet you’ve lost some inches! Measure your upper arm, thigh, hips, waist, and stomach. 

Try on some clothes you haven’t worn in a while. I bet you will feel better and notice that you feel more comfortable in some items!

You Can Do It!

Remember, you are worth it. It is important to know and remember that eating healthy and working out will improve your overall health physically and mentally. You will feel better once your mindset is switched to healthy! We want you to heart the new you!

Weight loss is a process—one that doesn’t always happen as quickly as you might like. While healthy weight loss can take time, there are reasons you might not be losing weight that is worth considering as you gauge your progress.

For example, maybe you’re committed to a regular workout, but you’re not burning enough calories. Perhaps you are exercising enough and eating well, but you have a medical condition that is interfering with your ability to shed pounds.

There are many things that can influence weight loss, some of which may be more obvious than others. It’s worth considering all of them as you work to make changes that will get you results.

>>Don’t forget to grab your diet and fitness tracker here!<<

Sources:

(1)https://www.webmd.com/diet/sleep-and-weight-loss#1

(2)https://www.healthline.com/nutrition/daily-weighing

(3)https://www.livestrong.com/article/13717207-most-common-weight-loss-mistakes/

(4)https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss#TOC_TITLE_HDR_6

(5)https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss

(6)https://www.healthline.com/nutrition/20-reasons-you-are-not-losing-weight

(7)https://www.nbcnews.com/better/health/i-m-doing-everything-right-i-m-still-not-losing-ncna866376

(8)https://www.thehealthy.com/weight-loss/lose-weight-weekend/

(9)https://www.verywellfit.com/how-many-calories-does-muscle-really-burn-1231074

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