It can be frustrating when dieting and exercise doesn't result in weight loss. Many factors can contribute to your inability to lose weight. In some cases, your diet and exercise program may be to blame, and sometimes a small change in your diet or a new exercise regimen can jump-start your weight loss. However, lifestyle and medical conditions can also prevent weight loss. If your body doesn't respond to dietary and exercise changes, visit your doctor.
Evaluate Your Diet
Eating right isn't just about choosing healthy foods. It also involves monitoring calories consumed. Ultimately, weight loss is about creating a calorie deficit by eating fewer calories than you're burning. Even if you eat quality foods, if you are eating too many calories, you will not lose weight. A 2006 study at Cornell University found that overweight people underestimate the number of calories they eat. To make sure you are not overeating, keep a journal to track what you eat, as well as the calorie and nutritional counts of the food. Your diet should be balanced with lean protein, low-fat dairy, fruits and vegetables, and whole grains. Do not eat fewer than 1,500 calories if you're a woman or fewer than 1,800 calories a day if you're a man.
Change Your Exercise Routine
All activity burns calories, but the more intensely you work out, the more calories you burn. Experts recommend exercising within your target heart rate zone, which is calculated by subtracting your age by 220 and multiplying the result by 65 and 85 percent. For weight loss, experts recommend exercising up to 60 minutes five days a week. As your fitness improves, increase the intensity of your workout to maintain the effects. Boredom is another reason your exercise program may not be working. Change your workout schedule to include interval training and other types of activities. This can reduce boredom and prevent your body from adapting to one type of exercise.
Get Enough Sleep
The "Journal of Epidemiology" reported in 2006 that sleeping less than seven hours a night resulted in weight gain. If you struggle to fall or stay asleep, create a bedtime routine to relax your body and mind. If sleeping is a significant problem, talk with your doctor about medication. This should be a last resort as sleep medication can be addictive and hinder your performance during the day.
See Your Doctor
If you're eating the right number of calories and exercising regularly, yet still cannot lose any weight, then you may have a medical condition that's hindering your weight loss. Hypothyroidism decreases metabolism, which can lead to weight gain. Your doctor can check for hyperthyroidism through a blood test and prescribe a synthetic hormone to treat it. Some medications, such as those for depression, can lead to weight gain. Ask your doctor about alternative medications that can treat your ailment without impacting your ability to lose weight.
References
- Cornel University; It's the Size of the Meal, Not the Size of the Person, that Determines How People Underestimate Calories; Susan Lang; Nov. 1, 2006
- MedlinePlus: Diet
- U.S. Department of Agriculture: Food Groups
- American Heart Association: Target Heart Rate
- "American Hournal of Epidemiology"; Association Between Reduced Sleep and Weight Gain in Women; Sanjay R. Patel, et al.: April 2006
- University of Maryland Medical Center: Insomnia Medications
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