If you do the math, the process of gaining and losing weight seems simple: You eat more calories than you burn to gain weight and burn more calories than you eat to slim down. Unfortunately, your physiology is more complicated than a simple equation. Even if you eat all the right foods and you exercise daily, a variety of issues within your body may be preventing you from losing weight. Discuss your diet and exercise regimen with your doctor, who can offer advice based on your specific situation.
Give It Time
Though your doctor may give you the "thumbs-up" to lose a safe 1 to 2 lbs. per week, you may not actually be able to reach that goal without going to great lengths. You would have to trim about 500 calories every day through diet and exercise, without giving yourself any "freebies," if you wanted to achieve 1 lb. of weight loss every week. Another factor to consider is your basal metabolic rate. Though the "500 calories a day" rule applies to everyone, you would have more trouble burning those calories than your friend does if your basal metabolic rate is slower than his. Women, people with smaller frames, and older people are likely to have slower metabolisms than their counterparts, according to MayoClinic.com. Patience is key.
Get Past the Plateau
If you lost a few pounds at the beginning of your weight-loss regimen then suddenly stalled, you likely hit what is known as a weight-loss plateau. Because having extra lean muscle tissue boosts your metabolism and some of your weight loss comes from loss of lean muscle, your metabolism invariably slows down as you lose weight. This means that you will need to consistently one-up it to continue seeing results. You can do this by cutting another 100 or 200 calories a day, extending each exercise session by 15 or 30 minutes or picking up your exercise pace.
Warning About Calorie Deprivation
Your body will fight tooth-and-nail to keep its basic functions running smoothly. If you cause it to run on fumes by cutting too many calories out of your diet, it will respond by holding onto calories and slowing down its processes. Your body may respond similarly if you exercise for hours each day. Most women shouldn't dip under 1,200 calories per day and most men should get at least 1,500 a day, according to the MedlinePlus online medical encyclopedia. You might need even more calories depending on your individual circumstances, so talk to your doctor or a dietitian.
Health Considerations
It is possible that a medical condition is directly or indirectly causing you to have trouble losing weight. Conditions such as an underactive thyroid gland and Cushing's syndrome can cause a sluggish metabolism, which results in weight-loss struggles and potentially weight gain. Some medications, such as hormonal treatments and medications for depression and diabetes, can also cause weight issues. See your doctor if you are concerned about your metabolism or if you continue having trouble losing weight.
References
- MedlinePlus; Tips for Losing Weight; Oct. 18, 2009
- "PsychologyToday" magazine; Can't Lose Weight? IT's Probably Your Metabolism; Jacob Teitelbaum, M.D.; July 11, 2008
- MayoClinic.com; Metabolism and Weight Loss: How You Burn Calories; Oct. 6, 2009
- WomenFitness: Top 10 Reasons Why You're Not Losing Weight
- University of Iowa Health Care; Fasting and Liquid Diets; 1998
- MayoClinic.com; Getting Past a Weight-Loss Plateau; March 2, 2010
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