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5 More Reasons You Can’t Lose Weight

Last week, we discussed some of the most common roadblocks to weight loss. You know, those things that sneak in under the radar even when you’re “doing everything right”. If you’ve gone through that list and haven’t had your “ah-ha” moment yet, keep reading. Here are 5 more things you might be doing to sabotage your weight loss, without even realizing it.

1. You Skimp on Veggies

Veggies are chock-full of nutrients that keep you healthy, but that’s not the only reason we love them. Veggies are also low in energy density. This means that they are both extremely filling, but very low in calories, so you can eat enough of them to keep you full without adding a lot of extra calories to your day. Start your meals with a green salad and make sure that at least half of your plate is covered with non-starchy vegetables, like spinach, peppers, broccoli, cauliflower, asparagus, and green beans.

2. You Never Cook

Eating out can be a gamble, even if you’re choosing “healthy” options. The problem with eating out is you have little to no control over the finished product. Even a healthy meal may be cooked with ingredients you’re trying to avoid, like certain oils or butter, which can contribute unwanted calories and fat. If you’re eating most of your meals out of the home, try to spend a little more time in the kitchen. We know that you’re busy, but if you can commit to a few hours in the kitchen a week – and you spend some time meal-planning – you can make a major difference in your diet for the week.

3. You Eat Meals “Family Style”

Eating “family style” means that when you cook a meal, you bring everything over to the table – a roasting pan full of chicken, a bowl full of mashed potatoes, and a pan full of green beans – and allow everyone to serve themselves. The problem with this is that when the food is easily accessible, you tend to eat more. Instead of eating this way, leave everything in the kitchen and fix your plate there (paying attention to your portion sizes). Research shows that doing this may help you eat up to 19 percent fewer calories.

4. You Eat Too Close to Bedtime

Eating too late at night can increase body temperature, blood sugar, and insulin levels, which makes it more difficult for your body to burn fat, both while you’re sleeping and the next day. Try to eat at least 3 hours before bedtime. If you have to snack, choose a slow-digesting carbohydrate, like an apple, which doesn’t spike blood sugar and is loaded with fiber that can help keep you full.

5. You Have an Un-diagnosed Medical Issue

If your only issue is an inability to lose weight and you have no other symptoms, this probably doesn’t apply to you, but we thought it was worth mentioning anyway. An estimated 20 million Americans have some form of thyroid disease, and up to 60 percent of those affected don’t even know they have a problem! In addition to other symptoms, like fatigue and brain fog, hypothyroidism, or an under-active thyroid, can prevent you from losing weight. If you’ve checked off everything on this list and the list from last week and you’re still not seeing results, ask your doctor to check your thyroid to make sure it’s functioning properly.


5 Reasons You Can’t Lose Weight

When you’re eating healthy and following a regular exercise routine, there is nothing that’s more frustrating than a scale that refuses to budge. Sure, you may be experiencing other benefits, like increased energy, less bloating, and a happier mood, but let’s be honest here, one of the things that keeps you motivated is seeing your weight drop. If you’re not seeing the results you want, it’s going to be harder and harder to stick to your plan.

We’re going to assume that you’re doing everything “right”, yet still having trouble dropping those pounds. By “doing everything right”, we mean that you’re staying within your calorie needs, avoiding excess sugar, and exercising regularly. If you’re doing all three of those things and still not seeing results, read on. If you’re NOT doing those three things, revamp your plan and revisit this article if needed down the road.

1. You Don’t Drink Enough Water

We had to put water first on the list because it does so much for you that you could probably see better results just by upping your intake, even if you changed nothing else. Not only does water keep you hydrated, which helps reduce bloat, it also has been shown to slightly speed up your metabolism. Some studies found that drinking water before meals may even help you eat fewer calories during those meals. Aim to drink at least half of your body weight in ounces. So if you’re 200 pounds, you want to drink 100 ounces of water per day.

2. You Overeat

Just because a food is “good for you” doesn’t mean you can eat an unlimited amount. Calories still add up, whether they come from grilled chicken or a piece of cake. If you’re regularly over-eating healthy foods, it’s going to hinder your progress and may even contribute to weight gain. Another thing you have to be mindful of is that some healthy foods, like nuts, olives, and avocados, are high in both fat and calories. Because of this, the recommended serving size is fairly small. Make sure you’re paying attention to portions and not overdoing it.

3. You’re Not Incorporating Strength Training

Many people avoid strength training and do only cardiovascular exercise for fear of “bulking up” rather than slimming down. If you’re one of these people, you’re doing yourself a huge disservice. Strength-training increases muscle mass, which helps you burn more calories and fat, even long after you’re done exercising for the day. Strength-training also strengthens the bones and joints, making you more limber and helping to prevent injury.

4. You’re Not Utilizing a Support System

It doesn’t matter how strong or determined you are, weight loss is typically harder when you lack a support system of some kind. If you don’t have a partner or a group of friends that support what you’re doing – and may even have the same goals – it can be detrimental to your weight loss success. Find a buddy to take the health journey with you. If you don’t have someone at home you can lean on, we at Valley Medical would be happy to provide you with the support you need.

5. You Don’t Sleep Enough

Sleep is incredibly important for weight loss. Sleep not only helps balance the hormones that are responsible for making you feel hungry or full, it also helps energize you so that you’re able to get through your workouts more efficiently. You’re also more likely to make healthier choices when you’re well-rested.

Doing all of these things and still feel like you’re hitting a wall? Check back next week for 5 more reasons you can’t lose weight.