One of the biggest reasons why people make the choice to begin exercising is due to weight loss. However, many people go into their exercises with the idea that the results will come quickly as long as they follow a regular workout routine. This is not the case, though. Weight loss is a process — one that does not always happen as quickly as you may like.
Healthy weight loss can take time. However, there are some reasons you might not be losing weight that are worth considering as you measure your progress. For instance, maybe you have committed to a consistent workout routine, but you’re not burning nearly enough calories for the amount of work you’re putting in. Perhaps you are exercising enough and eating a healthy diet, but you have a medical condition that is getting in the way of an effective, calorie-shredding workout.
Reasons You’re Not Losing Weight, Even When Working Out
The reality is, no matter how hard you work out, there are many things that can influence weight loss, some of which may be more obvious than others. In this blog, we’ll explore some potential reasons you are not losing weight, even with a consistent workout routine. It is definitely worth considering all of them as you work to make changes that will get you results.
Lack of Sleep
Not getting a sufficient amount of sleep is known to contribute to weight gain. Sleep and weight have been linked by scientists for a long time now. On average, the less people sleep, the more they typically weigh, and the more likely they are to put on excess pounds over time. Researchers speculate that losing sleep can make you feel hungrier than you are, mess with the hormones that regulate your appetite, and make you more inclined to skip exercise or simply move around less, burning fewer calories.
If you are trying to lose weight, it is crucial that you are following a sleep schedule that allows you to capture a sufficient amount of sleep. This is not just because of how it affects you physically, but mentally as well. Try to get up and go to bed at the same time every day, steer clear of stimulants like caffeine a few hours before bedtime, and make other necessary changes to improve the rest you get.
Eating Wrong Foods
If you’re not losing weight, the first place you should be looking is the kitchen. Some people direct all their focus on exercising and burning off calories that they don’t recognize what they’re putting in their body as fuel. The diet you follow is at least 80 percent of the weight-loss battle. While the exact foods you should be eating depend heavily on your body type, metabolism, and other factors, it is a good rule of thumb to stick with natural, whole foods. Make sure your diet includes plenty of protein, as protein enhances the feeling of indulgence and prevents you from losing muscle as you lose fat.
Too Much Stress
Stressed out? As if you didn’t already have enough to worry about, weight gain, or lack of weight loss, goes hand in hand. If you are constantly stressed out, whether due to professional or personal reasons, you are susceptible to a number of health issues, such as:
- Spiked Cravings. When people are stressed or unhappy, it is normal to crave ‘comfort foods’ or foods that are high in sugar and fat. Eating these foods, of course, can lead to weight gain.
- Increased Cortisol. Like lack of sleep, too much stress can increase your body’s cortisol production. Not only do raising cortisol levels increase appetite, but they can also cause extra abdominal fat storage.
- Skipping Workouts. Let’s be real. Do you really want to work out when you are feeling down, fatigued, or stressed? When you’re stressed, going to the gym or following your workout routine can seem daunting.
There are many ways to deal with chronic stress, but even taking short moments throughout the day to consciously check in with yourself, meditating, and finding ways to lower your tension levels is a great starting point.
Not Enough Exercise
Exercise is, of course, an essential counterpart to weight loss, but it can be challenging to know if you’re doing the right workouts or burning enough calories. Start by looking at your overall routine or program to get an idea of how much you’re exercising and how much you really need. When it comes to weight loss, experts suggest 60 to 90 minutes of exercise each day. High-intensity workouts, however, and other more effective exercises can be completed in less than a half hour. This does not necessarily mean you have to work out for two hours each day (which we definitely don’t recommend), but rather that either you need to increase your workout length and intensity to better fit your weight loss goals, or you need to change your weight loss goals to match what you’re actually doing.
Your metabolism can be slowed due to a number of reasons, one of which is age, particularly if you are unable to maintain your muscle mass. There are studies that show muscle mass declines by about four percent each decade from ages 25 to 50, which is important as lean muscle burns more calories than fat. If your metabolism drops and you still eat the same number of calories, it is likely that you’re going to gain a few pounds. One of the best ways to keep your metabolism in check is by exercising consistently.
These are just a few reasons you may not be losing weight, even if you are following a regular workout routine. While much of the weight you lose depends on the choices you make, the workouts at QuickHIT Fitness Lab can help you reach your weight loss goals. Combining a high-intensity training method with one-on-one personal training and nutritional guidance, our 20 minute workouts help boost your metabolism, burn more calories, and lose more weight. If you are interested in learning more about our workouts and how they help with weight loss, or you want to sign up for a training session, contact QuickHIT Fit today!