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Six popular reasons why you don't lose weight and tips to help you lose stubborn kilos



Countless manuals exist on how to lose weight, which makes it hard to find out what strategy is right for you. However, before you start trying to lose weight, it's important to decide whether or not you can lose weight — and if so, how much is safe.

Therefore, before starting any weight loss program, you should check with your doctor, as they will help you determine whether losing weight is right for you. Based on your own particular health needs, they can also help you decide the best way to lose weight.While the risk of heart disease and diabetes can be minimized by shedding pounds, losing too much weight may also come with its own set of health problems such as exhaustion, weak bones, and fertility issues.

Once you're on a safe weight loss plan, the chance of not losing as much weight as you want is still there. To see results, changing your diet or activity level may be all you need to do. But your efforts will fall flat sometimes.

1. You may consume too many calories,

You need to eat less calories than you burn in order to lose weight. This is considered a deficiency in calories. If you're in a calorie surplus, those excess calories are stored as fat in your body.

Track your food intake, as well as physical activity, to ensure you eat the proper amount of calories. By keeping track of the calories you consume and burn by exercise apps or in a food journal, you can do this. A major 2006 study showed that those who prepared meals and monitored calories effectively lost weight and sustained more weight loss than those who did not.

2. It is likely that you drink too much alcohol

Alcohol is energy-dense, which means it contains a high number of calories per volume, says Ariana Chao, CRNP, the medical director of the Perelman School of Medicine Center for Weight and Eating Disorders at the University of Pennsylvania.

Alcohol has about seven calories per gram, for reference, while a carbohydrate has four calories per gram. Alcohol can also decrease eating inhibitions, making you more likely to prefer high-calorie foods if you drink, says Chao.

A major 2018 study of overweight and obese individuals with type 2 diabetes showed that individuals who drank heavily lost less weight over a four-year period than those who did not drink and reduced alcohol intake in individuals with diabetes may improve weight control.

Because of the sugar-laden fruit juices and other ingredients often mixed in, mixed drinks are particularly high in calories. One pina colada can contain 526 calories, for instance. Therefore, it's important to restrict alcohol consumption to remain within your calorie targets if you're trying to lose weight, Chao says.

3. Maybe you're not drinking enough water.

By improving your metabolism and suppressing your appetite, drinking water will help you lose weight, thereby making you feel fuller.

A small study from 2007 showed that drinking 500 mL (two cups) of water increased energy expenditure in overweight or obese people by 24 percent. In addition, a small study of obese individuals in 2015 compared respondents who drank two cups of water before meals with those who did not. Those who drank water lost about three more pounds on average, it found.

Replace them with water if you normally drink sugary drinks. Not only can this keep you more hydrated, but you are also not going to eat those sugar calories anymore, Chao says.

4. You do not get enough sleep.

According to a small 2010 study of overweight adults, inadequate sleep can also make it hard to lose weight. A reduced-calorie diet was consumed by all participants, and those who slept 8.5 hours lost an average of two pounds more than those who slept 5.5 hours.

A 2008 study also found that sleep deprivation can damage metabolism, the mechanism used by your body to turn calories into energy. It noticed that less sleep disturbs appetite-regulating hormones, likely making people hungrier.

"We are more likely to prefer foods that are more energy-dense if people are sleepy and tired," such as high-sugar or high-carbohydrate foods such as ice cream and pizza, Chao says. And if people are up late at night, she says, "they might be more likely to reach out for a snack or have something more to eat."

5. Maybe you're stressed

Stress makes weight loss difficult because it controls the metabolism. A 2011 study of obese adults showed that more weight was lost by individuals with lower levels of stress.

"Some of my work has shown that when people are depressed, relative to lower energy-dense foods, they are more likely to select energy-dense foods to help cope," says Chao. Also, you might be less likely to find time to exercise or cook if you're tired, focusing instead on fast food.

Try exercising in order to reduce stress. This will help you burn more calories as well.

6. Maybe you'll be sitting all day long,

You don't use as much energy as you would if you were running around, if you're sitting all day, and "that in itself can lead to not losing as much weight," Chao says.

There's a distinction between being physically inactive and being sedentary. For instance, you are still considered sedentary if you sit all day for work, but also meet the recommended 150 minutes of weekly physical activity.

According to a 2006 report, obese people are more likely than their normal-weight counterparts to be sitting for 2.5 more hours per day. The study recommends spending 2.5 more hours standing and walking every day, apart from exercise, to help combat obesity. This may involve having work meetings while standing, or watching TV.