You are diligently following a proper exercise and diet plan, but you can't seem to get your weight to budge. You may not be cutting out enough calories, or you may be eliminating too many. Your exercise may also be adding muscle mass to your body, which can cause your weight to increase, or you may not be doing enough. Talk to your doctor if you are concerned about your inability to lose weight.
Cutting Too Many Calories
You need to cut calories in order to lose weight, since getting rid of one pound of fat requires a deficit of about 3,500 calories below maintenance. However, if you eliminate too many calories, you can wreak havoc on your metabolism, forcing your body to store what you eat. Eating too little also puts you at a risk for overeating later in the day due to hunger. Unless on a doctor-supervised diet plan, men should not eat fewer than 1,500 calories every day, and women should not eat fewer than 1,200.
Eating Too Much
Conversely, if you consume more calories than you burn off, you will not lose weight either. A mere 100 calories extra a day can lead to a gain of about 10 pounds a year. If you believe you are following a proper diet, try keeping a food journal for a week. This will force you to notice where you may have slipped up and help you make the necessary changes. If you are diligent in your diet, you can take the notebook to a doctor for further suggestions.
Adding Muscle Mass
The type of exercise you do can affect your weight as well. Regular strength-training workouts can help you lose weight, since muscle tissue uses up more calories than fat does. However, as you replace fat with muscle, you may also notice your weight loss stall or even reverse, as muscle also weighs more than fat. Lessening your weight-lifting regimen and adding more cardio may help correct this, but remember that body composition, and not just weight, is a better indicator of your health and fitness level.
Not Exercising Enough
As your body gets used to your new exercise routine, your metabolism adjusts accordingly, and soon, you will not burn as many calories as you once did. To keep losing weight, you need to increase either the length or intensity of your workouts. Try adding some hills or an additional 20 or 30 minutes to your routine, if possible. You can also pack more activities into your day such as household chores or gardening to increase your calorie burn.
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