It can be so frustrating if you're working out and not losing weight, but weight gain and loss have a lot of factors, and you're not alone in this struggle. As a weight loss coach, I see many clients get discouraged when they don't get the results they expected, and many people in our Start TODAY Facebook community have gotten disheartened about not losing weight even though they’ve been following our workout plans. But it’s important keep the numbers on the scale in perspective. There are many “non-scale victories” to measure progress, such as feeling less stressed, sleeping better and having more energy and motivation. Weight loss takes patience and you are more likely to maintain it if you lose weight in a slow, steady way. Dietitian Kristin Kirkpatrick and I teamed up to help you figure out what may be impeding your progress. Take a look at your routine and consider these factors if you're trying to lose weight: You're not getting enough sleep Exercise is just one factor that contributes to weight loss. Of course diet is a big component, but so are sleep and stress levels. About a third of adults do not get enough sleep, according to the U.S. Centers for Disease Control and Prevention, which recommends seven to eight hours each night. A lack of sleep can harm your health and impede weight loss since it can lead to overeating, research shows. If a client asks me to choose between exercising and getting sleep, I say sleep! You’re stressed Stress can prevent weight loss because cortisol, the stress hormone, may lead the body to preserve weight, especially around your waist. High stress exhausts the nervous system and prevents basic functions, like digesting food and burning fat. Too much stress is associated with heart disease, depression, anxiety, gastrointestinal issues, muscle pain and more. To get back on track with your weight loss, learn some stress-reduction habits. Therapy, meditation, breathing exercises and exercise can all help reduce cortisol levels. You’re dehydrated Water is a weight loss elixir! You want your body to have enough water to get rid of any toxins. The body is like a sponge — if it’s dried up and shriveled, you can’t wring any soap or dirt out of it. But when it’s full of water and moist, you can. Your workouts aren’t intense enough Working out regularly is not enough — you have to challenge your body. Be sure to hit your maximum effort at least three times during every 20-minute workout. For cardio, that feels like you need to catch your breath and your heart is pumping hard. In strength training, maximum effort means you’re using enough weight so your muscles are burning and getting exhausted. Try mixing up your workout too — if you mostly do cardio, add strength training. Or, try a class that has a variety of types of exercise within it, like Pilates or aerobics. Your workouts are too intense If you work too hard when you’re exercising, it can prevent you from losing weight because it can cause you to eat more and move less when you're not exercising, which can affect the way the body burns fat. It’s not necessary to stop intense workouts. Just try adding some low-impact exercises into your routine, and this can help with weight loss. It’s important to have recovery or rest days, where you do less intense activities. You’re drinking too much alcohol Alcohol can help you fall asleep, but it wreaks havoc on your body’s ability to stay asleep, impeding those much-needed hours of resting and digesting. Limit your intake and make sure you’re not drinking any alcohol for at least an hour before you try to go to sleep. You’re taking certain medications or have medical conditions If you're eating right, exercising, getting enough sleep and keeping stress at bay, it could be a sign that something else is wrong. It's important to involve your doctor in your weight loss journey and ask if you’re taking any medications that could prevent weight loss. Be sure to get bloodwork done every year, and if your vitamin B and D levels or thyroid levels are abnormal, or if you have some other deficiency, it could contribute to not losing weight. Haven’t been to the doctor in a while? Schedule an appointment ASAP! You’re eating the wrong things Research has shown that diet has a greater impact on weight loss than exercise. Be sure to eat enough fruits, vegetables and healthy protein, and try to avoid ultraprocessed foods or items with added sugar. Eating protein several times a day helps with blood sugar levels, which can reduce cravings and improve your metabolism. There are plenty of high-protein, low-carb foods, too. If you need to improve your diet, increase your intake of greens and healthy fats, like nuts, seeds and olive oil. You’re not eating enough When your body wonders when it’s going to get fed, it may hold on to nutrients and not burn them because it’s afraid it’s going to starve. By feeding your body frequently and with the right type of nutrients, your body can get into a rhythm and won’t hold on to excess fat for fear of not getting enough fuel. You’re eating too much Of course, if you are overeating or emotional eating, this too can lead to weight loss resistance. "We often eat because we are bored, stressed, tired, thirsty or simply because our favorite show is on," said Kirkpatrick, who believes food should be viewed as fuel, not entertainment. "I advise my patients to put themselves on a hunger scale with 1 being starving and 10 being stuffed. Only at a 3 or a 4 should they eat, and they should stop at 5 or 6. Listening to your hunger isn’t always easy, but master it and your chances of weight loss go up," she said. You’re too sedentary Sure, maybe you get in a 45 minute daily workout, but then if you sit for four to eight hours straight, the metabolism can slow down, circulation can decrease, and your calorie burn is slim to none. Add in a 5 minute movement break every 1 hour you’re sitting down. Your sleep schedule is erratic When your circadian rhythm is off, so are your body’s functions —including those that help with weight loss. Even if you get enough sleep, if there's no rhyme or reason to when you sleep, it could impact your body's ability to burn calories efficiently. Your eating schedule is unpredictable When your blood sugar levels dip and aren’t stable throughout the day, your body’s ability to lose weight is impeded. Routine helps optimize all our bodily functions, including how we use energy — aka burn calories. Being on a blood sugar rollercoaster is stressful for your body. If it can't get used to when it will get more energy — calories — it may try to conserve them. That's natural, but it can be frustrating if you're trying to lose weight. You're not eating real food "Calories from refined carbohydrates and sugar cause you to eat more, without feeling satisfied," Kirkpatrick said. "Calories from healthy fats, fiber rich sources and protein, however, are metabolized differently and more likely to lead to effective weight loss," Kirkpatrick added. In case you're wondering what counts as real food, author Michael Pollen defined “food” as “something that comes from nature, was fed from nature and will eventually rot," said Kirkpatrick. So be careful of how many packaged and processed foods you're eating. They may be less real than you think. You're starting the day with carbohydrates "Cereal, toast with jam, or a big glass of OJ are breakfast staples, but studies show that starting the day with protein, instead of sugary carbohydrates leads to reduced hunger and cravings later in the day," says Kirkpatrick. She recommends that you aim for at least 15 grams of high quality protein in the morning — such as plain yogurt with mixed nuts and hempseed, a plant based protein shake, scrambled eggs, or nut butter on sprouted bread. You're spending time with people who don't have healthy habits The people who care about you probably want you to be healthy and happy, but if they don't have healthy habits themselves, it may be hard for them to support you. Kirkpatrick recounted one study that found that individuals who had successfully lost weight were frequently met with challenges with friends, family and co-workers. In response, they would regain the weight. That doesn't mean your loved ones don't care about you! It's just difficult to be supportive if you don't understand the changes that someone you care about is trying to make. If you come across this problem with your loved ones, try having a serious heart-to-heart with them about why you want to lose weight and how they can help you. It's a lot easier to support the lifestyle changes of those you care about if you know why they're making them and what you can do to help!
