It is frustrating to carefully watch your diet and make regular time for exercise and still find the scale will not budge. There are several reasons why you may find it difficult to lose the weight. Weight loss plateaus, diseases and fitness ruts may keep you from getting to your goal. Speak to your doctor about any concerns you may have about your inability to lose weight.
Medical Reasons
If you find yourself watching your calorie intake and increasing the time you spend exercising and still not losing weight, you should let your doctor know. He may want to run some tests to see if a medical condition is reducing your metabolic rate. According to "Psychology Today," thyroid disease, yeast overgrowth and insulin resistance can cause a person to gain weight.
Lifestyle Changes
Besides diet and exercise, you need to change other aspects of your lifestyle to help you lose weight. Aim for plenty of sleep each night, at least eight hours. When you get enough rest, your body produces more muscle and burns more fat. Keep stress at bay as well; anxiety can cause your metabolism to slow. Try deep breathing, yoga or meditation to relieve stress.
Diet
If you hit a weight loss plateau, you need to make additional diet and exercise changes if you want to see the scale move. As long as you are consuming a healthy number of calories above 1,000 per day, reduce your daily intake by 100 to 200 calories. This may be as simple as not consuming a can of soda or holding off on the mayo or salad dressing at lunchtime.
Exercise
Your exercise game plan may need to be adjusted if you are not losing weight. For instance, add strength training if you are only doing cardio workouts. Strength training builds muscle to help boost your metabolic rate. Increasing your exercise time by 15 to 30 minutes may help pass a weight loss plateau. You don't have to exercise only in the gym; walk the dog, bike to work and take the stairs at the mall.
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