I have written a lot about weight loss for WellthyFit – what you can do, what you should do and how you should achieve your desired fitness goals. I have received emails asking – I am doing everything right, but why am I not losing weight?
Weight loss is not easy, it’s challenging for most of us [including me], and you can see the evidence by the growing obesity epidemic.
According to the study published in the latest issue of The New England Journal of Medicine, India’s 180 million adults, including 14.4 million children between the ages of two and 19 years, are obese. India’s National Family Health Survey-4 (NFHS-4), which is a pan-India survey that provides information on population, health and nutrition, shows 2.8% of the women surveyed had very high blood sugar levels. In men, the figure was 3.8%.
Many people want to lose weight, and most of the overweight and obese adults report that they are trying to lose weight. Which is why I guess people often ask
Why am I not losing weight?
There is no universal answer to this question. It has to do a lot with anatomy, physiology and the lifestyle you lead.
I have tried to put some reasons and some suggestions on bringing you back on the right path of a sustainable weight loss. In writing this I am assuming that you have started working out, hitting the gym or the roads for a moderate to strenuous exercise for at-least 3-4 days in a week.
Problem: You are eating extra calories
Tip – A weight loss journal helps
It could be possible that you are eating more calories than what you should and you might be suffering from “Calorie amnesia”. Sometimes we forget that whatever we eat in-between meals also adds up to your calories.
I have emphasized a lot on keeping food journals, if you are really serious on losing weight, keep track of what you are eating.
The Fix: This is the easiest to Fix. If you feel you are doing everything right but still not losing weight, maintain a food journal and check at the end of the day, week, and month – did you eat well? A simple behavior like having a food journal helps you to lose weight.
Problem: Weekend Binge
Tip: Consciously check your weekend diet:
Weekdays you might be doing everything right but on weekends [Friday to Sunday] you let it go, having drink, dinner parties, night out or a takeaway dinner, you can easily erase four days of focused efforts you have done.
I am not saying you should count calories everyday and don’t expect you to be perfect seven days a week, but the majority of successful weight loss maintainers maintain a fairly consistent diet throughout the entire week, not just on weekdays.
The Fix: One day in a week you can let it go by a cheat meal, plan accordingly the day for your cheat meal. But remember it’s a give and take, if you are taking too many cheat meals in a week, you are giving up your weight loss plan. Eating good doesn’t mean eating bland, you can find lots of healthier Indian recipes by some famous chefs too just google.
Problem: You are on certain Medication
Tip: Look for Suitable alternatives
Many physicians may not be aware that the medications they prescribe may lead to weight gain or make weight loss more challenging. So the medication you are taking is working against you.
I am not an expert on this field, but this is coming out of my personal experience.
The Fix: Don’t stop taking medications. Ask your doctor for suitable alternatives [if available]. I found a full list of medications that may cause weight gain online, check if the medication you taking is in the list, if so then, ask doctor for an alternative.
Problem: You are eating too much of good thing
Tip: Control your Portions
This is an oxymoron but this needs to go on the list. It is true that recommendations concerning dietary fat have changed in the past decade, and nutrition science has found that unsaturated fat, including nuts, seeds, avocado and olive oil, plays an important role in a healthy diet.
However, you can easily eat too much healthy fat along with other healthy foods, including whole grains. Calorie is just a number, whatever you are eating adds up to that number.
Fat has more than double the calories of carbohydrates or protein, so fat calories, even if they are healthy, add up more quickly. Whole grains have three times the number of carbohydrates as non-starchy vegetables per serving, so again, portion size matters.
The Fix: Practice portion control when it comes to healthy but more calorie-dense foods such as nuts, peanut butter, seeds, avocado, olive oil and whole grains including quinoa, whole-grain cereal and pasta, and brown rice.
My intention of writing this article is not to discourage you from achieving your desired fitness goals, but to help you understand what might be the reason for not losing weight. If you find any one of the above listed reason is the main contributor for you, you can work on it and try the fixes.
You can mail me your weight loss queries at email@example.com