So you've been looking in the mirror every day--perhaps after you get out of the shower, when there's little to hide from yourself--and wondering why you're not losing any weight. Even though you've been taking measures to shed some pounds, it's just not happening. You're not alone. Two-thirds of Americans, or 190 million people in total, are overweight or obese, according to a 2010 CBS News report. Figuring out how to successfully lose weight may be a matter of figuring out why it hasn't happened for you yet.
Too Much Junk Food
When it comes to losing weight, nothing is more important than what you eat. Foods high in simple carbohydrates, such as white breads, pasta, pizza and potato products, are slow to digest and prevent your body from burning enough of its fat supply. Many other foods high in calories, salt and fat, such as traditional junk food, fast food, snack treats and fatty meats, will keep you from losing significant weight. The FDA suggests you ingest no more than 65 g of fat, 300 g of carbs and 2,400 g of sodium daily. If you haven't been checking out the nutritional values listed on the foods you eat and limiting yourself accordingly, this may be part of the problem.
Slow Metabolism
In your zest to lose weight by exercising and eating what you think is healthy, you may be neglecting to work on your metabolism, or the rate at which your body burns calories. Metabolism tends to slow with age--but there are ways to speed it up. Always eat breakfast. This fuels your metabolism early in the day and prevents the need to gorge come lunchtime. Rather than eating two or three big feasts a day, eat four to six small meals to keep your metabolic fire stoked. Foods low in fat and calories but high in complex carbs--such as oatmeal and other grains--will keep you satisfied and keep your metabolism running stronger.
Lack of Exercise
The only way to lose weight is to burn more calories than you consume. Cardio exercises such as running, swimming and aerobics increase your heart rate and burn through calories. A 2002 study by the National Academies' Institute of Medicine suggests exercising for 60 minutes a day. If you're not exercising enough, or exercising at all, this is likely a major reason why you're failing to lose weight.
Stress
Stress has an effect on weight. High stress levels not only can cause your body to become reluctant to shed fat, but also can cause you to gain weight. A 2009 study published in the "American Journal of Epidemiology" reported that people with larger body mass indexes who reported physiological stress--from family situations, professional failure and financial problems, for instance--were more likely to gain weight than other people. If you feel like you're doing the right things to lose weight, but without success, stress may be playing a major role.
Medical Issues
You may indeed be working out and eating healthy, and yet you've still not lost a single inch around your waist. This could be related to a medical issue such as thyroid problems. An underactive thyroid can fail to properly fuel the metabolism. If you believe this may be the case, consult a physician.
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