If you're dieting but the pounds simply won't come off, don't get discouraged. It's not uncommon for weight loss to start slowly or stall at some point in the process despite your best efforts, and most reasons for this are correctable. Congratulate yourself for your hard work and the pounds you've lost so far, and try a new approach that can help to get you back on track.
Underestimating Intake
Weight loss boils down to burning more calories than you take in. Many dieters underestimate how much they eat or become lax with portion size or exercise over time. Consider keeping a food diary to record every meal, snack and drink, no matter how small an amount. Consistent record keeping can give a clear picture of the number of calories eaten and increase chances of weight loss success significantly, according to Dr. Christopher J. Mosunic, a weight management specialist at Greenwich Hospital in Greenwich, Conn.
Slowed Metabolism
Weight loss can stop if you hit a plateau. Both fat and muscle tissue are lost during dieting, especially if pounds are dropped too quickly. When muscle tissue is lost, metabolism slows down. As your body adjusts to this new metabolic rate, the number of calories that once caused weight loss becomes your new normal for weight maintenance instead. In order to start losing weight again, add 15 or 30 minutes to your daily exercise routine or decrease the amount of calories you eat each day by 200, according to MayoClinic.com. Don't go below 1,200 calories per day, because you may not be able to get all the nutrition that you need.
A Medically Related Reason
A medication or illness could be the culprit that prevents weight loss. Disorders such as an underactive thyroid gland or Cushing's syndrome are rare, but possible. Medications, including corticosteroids and some antidepressants, can thwart your best weight loss efforts. If you suspect an illness or medication is the problem, see your doctor.
Exercise
Exercise to restart weight loss. Strength training can prevent slowed metabolism from muscle loss while dieting, and it also counteracts the natural loss of muscle experienced during aging that contributes to weight gain over time. Get at least 30 minutes of aerobic exercise per day, such as walking or biking. Exercising for several shorter sessions over the course of a day is just as effective.
Reset Your Expectations
If your weight loss has stopped and you've tried to restart it but can't, you may want to readjust your expectations instead of trying to lose more pounds. The goal you were trying to achieve might not be realistic for you. Consider focusing on health instead of weight. Success at losing even some of the excess weight improves health and reduces the risk of chronic disease.
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