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Last Updated on November 27, 2020

Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

It’s only natural for anyone in such a situation to wonder “Why can’t I lose weight? Why am I struggling to get fit?”

You may even want to give up but don’t!

I am here to provide you with help in figuring out why you are struggling with getting fit and will some realistic solutions.

First, it is important to highlight that being skinny doesn’t automatically make someone healthy or fit. In-fact, that’s far from the truth as a small frame doesn’t guarantee either.

However, it is a known fact that there are more health risks associated with obesity. With this in mind, losing 10 to 20 pounds could improve your health condition and overall fitness. For example, excess fat can cause inflammation and you risk causing damage to your joints and tissues. By losing and keeping weight off, you will lessen your chances of having illnesses such as arthritis, inflammation, and damaging your joints.

Now that we have discussed the importance of weight loss, let’s move on to the interesting part – 8 possible reasons why you aren’t losing weight.

1. Are You Starting Your Day with Breakfast?

Here’s the deal about dieting. Breakfast is the most important meal of the day and if you’re not eating the most important meal of the day, you are probably doing yourself a disservice.

You may think skipping breakfast will help you shed those pounds. However, by noontime, you will find yourself famished, causing you to eat more during lunch. Studies have shown skipping breakfast is correlated with obesity.[1]

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You want to have the first meal of the day within an hour of waking up. Eat something that’s fiber-rich and packed with protein to carry you until lunch. Grab a fruit, a vitamin-rich smoothie or a whole-wheat toast with eggs along with some Greek yogurt.

2. Does Your Metabolism Affect Your fitness?

How fast you burn calories will depend on your metabolism. If your metabolism is slow, then perhaps it is the reason you’re not losing the weight as quickly as you would like to.

There are many factors affecting your metabolism, for example ageing, or how active your lifestyle is. If you’re not as active as you once were, you may experience a decline in your muscle mass. As a result, your metabolism slows down.

If you want to speed up your metabolic rate, lift weights and stay away from low-calorie diets.

3. Can Genetics Affect Your Fitness?

Yes, it is possible you inherited the slow metabolism from your parents or even your grandparents. You can’t control this kind of inheritance.

Unfortunately, with a slower metabolism, you will have to work harder than those with a fast metabolism to lose weight.

4. Does Gender Reduce Your Chances of Losing Weight?

Sounds silly, right? It’s not! This is a great question and the answer is complicated.

According to a study, it seems it’s a lot easier for men to lose weight compared to women.[2] On the other hand, when women lose weight, they keep it off longer than men. The big differences are where and how men and women lose weight.

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Men lose weight on their abdominal area first. Women, not so much. The stomach and hips are the hardest areas of the body for women to lose weight and to train. Therefore, if you’re a woman who wants to lose weight on her stomach, strap on binding corsets and waist trainers, they really do help.

Remember, weight loss is not all corsets, the best way to lose weight alongside wearing shapewear and exercising is to create a calorie deficit.

5. Are You Eating Before Going to Bed?

Having a snack too close to bedtime is a no-no. If you’re eating before bed, it could be why you are struggling to drop those pounds and get fit. By eating before going to bed, you’re making it difficult to burn fat.

A study conducted by researchers at Brigham and Women’s Hospital and Harvard Medical School in the US, and the University of Murcia in Spain concluded that consuming food during the circadian evening plays an important role in body composition.[3]

Try eating dinner about two or three hours before you lay down for the evening. Anything less will raise your blood sugar and insulin levels and your temperature.

Snacking after dinner will also increase caloric intake depending on your snack of choice. If you must munch on something, choose your snacks wisely.

6. Can Stress Affect Your Fitness?

Some people get stressed out and they eat, but here’s the kicker. They reach for comfort foods and most of the time, it’s junk food like ice cream and chocolate cake.

Instead, if you find yourself stress eating, make a conscious effort to reduce your stress levels by taking an alternative route and instead of stress eating, reduce stress by exercising or meditating.

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Stress plays a vital role in our health and fitness, where necessary seek the appropriate medical help.

7. What if You Have Trouble Sleeping?

Sometimes when you worry or suffer from certain illnesses, you may have trouble falling or staying asleep. This can affect the metabolic rate as well and your energy levels.

When you don’t have enough energy, it makes working out less desirable. This could be another reason why you can’t lose weight.

Did you know people who don’t get enough rest eat about 300 or more calories a day versus individuals who get enough sleep?

For example: After coming home from a hard day at work, no one wants to cook. It is easier to stop by the first fast-food restaurant and eat that 1200 calorie burger combo meal. Maybe even eating that 300 calorie chocolate bar for dessert.

If you find yourself eating out often, could this be yet another reason why you struggling to get a good night’s sleep. Take away food generally contains a lot of hidden calories making it harder for your body to burn through the night.

8. Could Your Thyroid Be Contributing to Why You Are Not Getting Fit?

An under-active thyroid can influence your ability to lose weight. This condition is known as ‘hypothyroidism’, not to confuse with hyperthyroidism (an overactive thyroid). Let me explain.

An overactive thyroid affects your ability to gain weight, not lose it.

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With hypothyroidism, your body retains water and salt buildup. Because of this, you gain pounds, making it difficult to lose them. This condition, along with other chemicals in the body, affects your energy levels and your metabolism.

If you suspect this is the reason why you are struggling to get fit, talk to a medical professional about it. The doctor or nurse practitioner will know exactly what to do.

Summing It Up

There are many factors that affect whether you gain or lose weight. To give you the best chance of losing weight effectively, you should aim to identify and control these factors.

There are a number of benefits to losing weight and getting fit. For example, by dropping a few pounds you will take pressure off your knees and other joints in your lower body. As well as increasing your overall health condition by reducing illnesses such as stress, blood pressure and blood sugar levels.

Finally, remember it’s not all about what you eat. Whilst diet is vital in the process of losing weight and getting fit, it is not the only factor to consider when losing weight. You need a well balanced fitness program consists of diet and exercise. Therefore, performing regular exercise such as lifting weights a few times a week and will help meet your goals quicker.

Please use these useful tips to help you lose weight, get fit and achieve your dream body.

More Weight Loss Tips

Featured photo credit: Debby Hudson via unsplash.com

Reference

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Adnan Munye

Personal Trainer and Fitness Expert

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Last Updated on February 25, 2021

How to Lose 50 Pounds in 3 Months: 10 Unconventional Diet Tips

How to Lose 50 Pounds in 3 Months: 10 Unconventional Diet Tips

When starting a new diet or exercise regimen, it’s often a dieter’s dream that they will drop weight quickly, allowing them to get back to a place where they can worry less about what they put into their bodies. This is often the first mistake they make. We will discuss how to lose 50 pounds in 3 months, but this requires a radical lifestyle shift that many aren’t prepared for. 

If you do a crash diet for 3 months and then return to your old ways, you’ll find those 50 pounds return just as quickly as they left.

Losing this amount of weight will, of course, be easier the more you have to start with. If you are sitting at a healthy BMI, learning how to lose 50 pounds in 3 months isn’t realistic. However, if you are overweight or obese, this can be a worthy goal and one that is certainly achievable with dedication and a plan.

If you want to shed weight but just can’t seem to stop procrastinating, check out Lifehack’s free Fast-Track Class: No More Procrastination. It will help you focus on your weight loss goals and start taking action today.

Here are some weight loss tips to get you started on your weight loss journey and achieve your goals.

1. Buy a Digital Scale

I recommend that before starting a diet, you buy a scale that is accurate to .2 (two-tenths of a pound). I also recommend either buying a scale that can record your daily weight, or manually logging your weight every day.

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2. Weigh Yourself Every Day

You’ll find that almost every other dieter will tell you to weigh yourself only once a week, and this can also work for the right people. However, if you are goal-oriented and like to see consistent results, weighing yourself every day can help keep you motivated.

The reason I recommend buying a scale that is accurate to the .2 is that there is a big difference between weighting 170.8 one day and 170.0 the next day. Losing .8 pounds in one day is excellent. However, if your scale is not accurate enough to report the loss and still shows 170 after a day of healthy eating and working out, you will feel extremely discouraged.

A more detailed scale makes it easier to keep a positive outlook. The more successes (days with positive weight loss) the easier it is.

When you’re trying to learn how to lose 50 pounds in 3 months, it’s important to keep in mind that weight naturally fluctuates on a daily basis. Certain foods will cause you to retain more water weight, which can shift what the scale is telling you, so take these numbers with a grain of salt. If you’re seeing good results overall, you’re on the right path!

3. Drink 8 Glasses of Water Every Day

Drinking eight glasses of water per day helps you feel less hungry, which can help in all weight loss efforts.

In one 2014 study, 50 overweight female participants were instructed to drink 500 mL of water, three times a day 30 min before breakfast, lunch, and dinner. At the end of 8 weeks, body weight, BMI, body fat, and appetite were all lowered, proving that water can play a crucial role in weight loss[1].

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4. Make Your Diet and Goals Public

Telling your coworkers, partner, or family members that you have started a diet and are hoping to learn how to lose 50 pounds in 3 months will increase your accountability and help you stick to your plan. For me, it also helped to put a “before” picture on my fridge, in my cubicle, and on my wall to have a continual reminder to lose the weight. Being able to note how different I began to look after a couple of weeks was a huge motivating factor.

In order to lose 50 pounds, don’t forget that you’ll need the support of those around you, so make sure they are in the loop, even if it feels uncomfortable at first.

5. Decide If You Want to Use Cheat Days

Research has yet to come to a definitive conclusion on whether cheat days help or harm a diet plan. However, most researchers do seem to agree that whatever you do, the diet that works is the diet you stick to[2]. If you have one cheat meal each week that is planned for, it’s unlikely to throw off your entire diet.

However, if you randomly decide you deserve a snack a couple of times a week, this can be detrimental to your plan as it will increase your desire to eat junk food when you should be eating a healthy, planned snack.

6. Don’t Sacrifice Your Life

On occasion, you will find yourself unable to eat healthy. Whether this is because of lunches with your team at work, birthdays, or special occasions, there will be events that you just can’t (or don’t want to) eat healthy.

A diet will feel overwhelming if you have to sacrifice special events in your life. This ties into the point above. If you know you have an event coming up, incorporate it into your diet plan instead of using it as just a “special day.” Make a plan to get back to your diet the next day, even planning out the meals you’ll have.

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7. Make Small Changes in Addition to the Big Ones

When you are trying to learn how to lose 50 pounds in 3 months, you’ll be making some big changes, such as incorporating an intense exercise plan into your daily routine, cutting back on sweets, and perhaps even changing who you spend time with in order to find people who will support you the most.

In addition to the big changes, make small changes in your daily life. For example, park further away, walk to the end of the train platform and get in the last car, and vow not to take an elevator for an entire week. If you like coffee, start drinking it black instead of adding cream and sugar.

I also found it advantageous to wear a pedometer and try to compete against myself for how far I could walk in a single day. This helped me up my activity level and the amount of calories a day I was burning.

These small changes can become lasting habits, which will help you keep the weight off once you’ve lost it.

8. Gain Perspective

Your diet is an incredibly small fraction of your life. If you live for 80 years and dieted for four months, that would only be .42% of your life. That’s right, if you diet for four months, it will be less than one half of one percent of your life. 

On the other hand, think of the major benefits you can get from .42% of your life. If it helps you stay motivated, count the days, starting at 120.

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9. Rationalize Your Workouts

Finding the time to get to the gym can be very difficult. However, a 1/2 hour workout is only 2% of your day (assuming 24 hour days). For me, the most motivating thought was comparing my workouts to sitcoms. As a huge Everybody Loves Raymond fan, every time I would sit down to watch an episode, I would remind myself that in the 1/2 hour that I was sitting and doing nothing, I could complete my daily workout.

Many people feel they have to give up other things in order to work out, but that’s often not the case. You simply have to devote time when you would be doing “nothing” (i.e. watching TV, scrolling through Facebook, etc.) to working out. If you don’t want to drive the 20 minutes to the gym, do an hour-long at-home workout instead.

Moving your body in any way is going to help you as your learn how to lose 50 pounds in 3 months, so stay active as much as possible.

10. Have a Red Flag Weight

Once you’ve lost the weight, you need to keep it off, and this is where the red flag comes in. You need to pick a weight and vow to never get heavier than it again. It is normal for your body to fluctuate five to ten pounds, so I recommend picking a weight that is ten pounds heavier than what you “normally” weigh. Setting a red flag weight allowed me to keep off every pound for over a year.

If you find that you do exceed your red flag weight, it’s time to devote a month to getting below it again. Go back to the top of this list and get started.

The Bottom Line

Learning how to lose 50 pounds in 3 months sounds difficult, but it’s not impossible. With both big and small changes to your daily life, you can lose the weight and keep it off in the long term. Turn this short term goal into a long term lifestyle, and you’ll live healthier and happier.

More on Losing Weight Quickly

Featured photo credit: Annie Spratt via unsplash.com

Reference

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