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6 Reasons Why You Can’t Lose Weight, And What To Do About It

6 Reasons Why You Can’t Lose Weight, And What To Do About It

With my experience as a family doctor I know that most people can’t lose weight because they are not working in harmony with their body and mind. For example, going on a restrictive diet is not in harmony with your physiology, and 9 times out of 10 it leads to insignificant weight loss or weight gain further down the road. By eliminating these 6 mistakes you’ll have a much better chance of succeeding with your weight loss.

You Didn’t Set a Clear Goal

goal

    If you don’t make a decision about exactly where you’re going, how are you going to get there? Imagine attempting to go on vacation without knowing the destination, because you haven’t given it thought and come to a decision. When patients come to me for help because they can’t lose weight, my first question is “What do you want?” They often say something like “To be thinner“. This is really vague and it’s like saying you want to go somewhere hot and sunny for your vacation. There’s no clear destination! Your mind needs a definite goal to lock on to. Otherwise you have no focus, no reason to start taking action, or to continue taking it if you manage to make a start in the first place. A definite goal could be something like “I fit into my favourite jeans again and love the way I look!” This is a clear destination.

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    You Didn’t Create a Roadmap

    road map

      Some people get the first bit right, and have a clear goal. But they still can’t lose weight. The next common mistake is not making a plan to get from where you are now, to where you want to go. Most people’s plan is ‘go on a diet and exercise more‘. Did that work last time? Why do you think it will work this time? Think of all the steps you take to make it to your vacation. There are more than 2 aren’t there? You need to create a step by step plan to follow to successfully lose weight. You might want to include the next 4 things in your plan. But you need to make this your plan, and you need to give yourself some time to work it out.

      You Didn’t Identify Your Emotional Eating

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      can't lose weight

        Hands up if you ever eat when you’re not hungry. If your hand isn’t up I don’t think I believe you! You can’t lose weight when you regularly eat if you’re not hungry. These days food is constantly available, and as a result eating to satisfy genuine physical hunger isn’t the only reason people eat. People eat for many other reasons including boredom, stress, and unhappiness. All food eaten when your body doesn’t need it is destined for your fat stores. You need to know this is going on and make a plan of how to overcome this. This may be something you need to learn more about. A friend of mind put on loads of weight when he started working from home. When he needed a break he realized he was going to the fridge and eating. At work he used to have a quick chat with colleagues. This is eating due to boredom. His solution was to go out for a quick walk with his dog when he needed a short break from work.

        You Didn’t Hydrate Yourself

        glass of water

          This is perhaps the easiest thing you can do to improve your health and speed up your weight loss, but are you drinking eight glasses of water each day? There are two reasons keeping yourself properly hydrated helps you lose weight. Imagine a plant that hasn’t had enough water, it is wilting. This is you if you’re not hydrated. Now imagine that same plant standing strong because it’s had enough water. When you’re hydrated you have more energy. When you have more energy you move around more. And you can work out the rest! Not everyone realizes that early hunger and thirst feel the same – it can feel like you’re hungry for food. If you don’t realize this, and you haven’t been hydrating yourself adequately, you’ll end up eating more than you need, with obvious consequences. Keep hydrated, and then the hunger you feel is for food and not water.

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          You Didn’t Avoid Foods That Increase Your Appetite

          white bread

            Refined carbs, like white rice, sugar, fries and things made out of white flour increase your blood sugar dramatically, and very fast. High blood sugar is harmful to your body, so your body’s response is robust – it produces a load of insulin which brings your blood sugar back down quickly. The result is a rebound low blood sugar. This has you feeling really hungry, often only a short time after you’ve eaten. This drives you to eat more, even though you may have already eaten more calories than you need. Cut right down on refined and processed food,because people who eat a lot of this can’t lose weight. Eat whole foods instead.

            You Didn’t Kick Start Your Fat Burning Enzymes

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            sprint

              When people think exercise they often think about going out for a jog, or doing extended cardio workouts in the gym. This type of workout burns fat. But hang on a minute. If your body needs fat for this kind of exercise isn’t it going to make more available for the next time you do it? You body is highly adaptable. If you start doing something that needs fat, your body will make it available. This is why some people can’t lose weight even though they do a lot of cardio workouts, or they pile on a load of weight if they stop. When you do short bursts of high intensity exercise, e.g. like sprinting for 20 seconds 6 times with rest of 60 seconds in between, you don’t burn a lot of fat while you’re doing it. You burn glucose. However, you do burn fat for up to 24 hours after this kind of exercise, and you don’t encourage your body to lay down fat. If you’re exercising for the purpose of weight loss ditch the prolonged cardio workouts and switch to interval training.

              Featured photo credit: Rain run/antony_mayfield via flickr.com

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              Published on November 14, 2018

              Why You Suffer from Constant Fatigue and How to Deal with It

              Why You Suffer from Constant Fatigue and How to Deal with It

              With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

              For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

              In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

              Why Am I Feeling Fatigued?

              Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

              It can affect anyone, and most adults will experience fatigue at some point in their life. 

              For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

              Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

              Symptoms of Fatigue

              Fatigue can cause a vast range of physical, mental and emotional symptoms including:

              • chronic tiredness, exhaustion or sleepiness
              • mental blocks
              • lack of motivation
              • headache
              • dizziness
              • muscle weakness
              • slowed reflexes and responses
              • impaired decision-making and judgement
              • moodiness, such as irritability
              • impaired hand-to-eye coordination
              • reduced immune system function
              • blurry vision
              • short-term memory problems
              • poor concentration
              • reduced ability to pay attention to the situation at hand

              Causes of Fatigue

              The wide range of causes that can trigger fatigue include:

              • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
              • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
              • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
              • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

              Fatigue can also be caused by a number of factors working in combination.

              Medical Causes of Fatigue

              If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

              Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

              Anemia

              Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

              Having anemia may make you feel tired and weak.

              There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

              Chronic Fatigue Syndrome (CFS)

              Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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              This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

              Diabetes

              Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

              Sleep Apnea

              Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

              Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

              Thyroid disease

              An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

              Common lifestyle factors that can cause fatigue include:

              • Lack of sleep
              • Too much sleep 
              • Alcohol and drugs 
              • Sleep disturbances 
              • Lack of regular exercise and sedentary behaviour 
              • Poor diet 

              Common workplace issues that can cause fatigue include:

              • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
              • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
              • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
              • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

              Psychological Causes of Fatigue

              Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

              • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
              • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
              • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

              How to Tackle Constant Fatigue

              Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

              1. Tell The Truth

              Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

              To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

              Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

              The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

              One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

              • How you feel
              • What time of day it is
              • What may have contributed to your fatigue
              • How your mind and body reacts

              This analysis may help you identify, understand and then eliminate very specific causes.

              2. Reduce Your Commitments

              When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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              If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

              When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

              Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

              3. Get Clear On Your Priorities

              If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

              Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

              If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

              Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

              Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

              4. Express More Gratitude

              Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

              It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

              Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

              5. Focus On Yourself

              Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

              There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

              But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

              We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

              6. Set Aside Rest and Recovery Time

              Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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              Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

              The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

              Can you free yourself up completely from work and personal obligations to just rest and recover?

              7. Take a Power Nap

              When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

              Napping can improve learning, memory and boost your energy levels quickly.

              This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

              8. Take More Exercise

              The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

              Find something that fits into your life, be that walking, going to the gym, running or swimming. 

              The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

              You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

              9. Get More Quality Sleep

              To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

              Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

              My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

              10. Improve Your Diet

              Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

              Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

              On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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              To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

              Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

              Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

              11. Manage Your Stress Levels

              Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

              When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

              Identifying the causes of stress and then tackling the problems should be a priority. 

              My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

              12. Get Hydrated

              Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

              Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

              If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

              The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

              The Bottom Line

              These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

              If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

              Featured photo credit: Annie Spratt via unsplash.com

              Reference

              [1]Oxford English Dictionary: Definition of fatigue
              [2]NHS Choices: 10 Reasons for feeling tired
              [3]Verywellhealth: What is chronic fatigue syndrome
              [4]Everyday Health: Why does type 2 diabetes make you feel tired
              [5]Mayo Clinic: Sleep apnea
              [6]Harvard Health: The lowdown on thyroid slowdown

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