The universally accepted formula for weight loss sounds simple enough: reduce the number of calories you consume and increase the number of calories you expend as energy. However, the path to weight loss can be complicated and full of challenges for most people. If you are unable to lose weight or have hit a weight-loss plateau, a number of factors could be to blame. Consult with your doctor about your concerns.
Excessive Calorie Intake
It can be easy to underestimate the number of calories you consume. Stress, emotional eating and cravings for sugar and carbohydrates can all contribute to excessive eating. Consumption of refined carbohydrates can cause spikes and instability in your blood sugar levels, which can further increase cravings. To keep track of calories, keep a written record of all the foods and beverages you consume. This can help you detect eating habits that may be derailing your weight-loss efforts.
Insufficient Exercise
Regular exercise is essential for weight loss, because it increases muscles mass, burns fat, increases your metabolic rate and burns calories. If you do not exercise for a minimum of 30 minutes regularly, weight loss can be difficult to achieve.
In the absence of exercise, the only option you have is a significant reduction in calorie intake. However, a low-calorie diet is not sustainable in the long term because it may be lacking in essential nutrients, and it may make you feel deprived. To keep yourself on track, do activities that you can enjoy, such as rollerblading, tennis or swimming.
Changes in Calorie Requirements
Weight-loss plateaus are common when you have been exercising and making dietary changes. Your body adjusts its metabolic rate and your calorie requirement reduces as you lose weight. To get over a plateau, increase the intensity and duration of exercise and lower your intake of food. Building your muscle mass is also a way to offset a weight-loss plateau, because muscle boosts your metabolism and helps you burn more calories. Use strength training and weightlifting to boost muscle mass.
Hypothyroidism
Hypothyroidism is a medical condition linked to slow metabolism. People with hypothyroidism have underactive thyroid glands and can experience weight gain due to an accumulation of salt, water and fat. The American Thyroid Association says that weight gain due to hypothyroidism is often marginal and only about 5 to 10 lbs. of body weight is usually attributable to the condition. Treatment with the thyroid hormone can produce temporary weight loss, but has side effects such as muscle loss and potential problems with metabolism.
Unhealthy or Unbalanced Diet
Fruits and vegetables must constitute a major part of your diet. These foods aid weight loss by providing essential nutrients and fiber, and by making you feel fuller with a small amount of calories. A diet that is predominantly meat or carbohydrates can slow down your weight-loss efforts. Increasing your intake of fruits and vegetables may also protect you from many chronic diseases, such as cancer and heart problems.
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