Struggling to Lose Weight Despite Diet And Exercise

Are you struggling to lose weight despite diet and exercise? You're not alone, oh! Losing weight can be pretty challenging and very frustrating.

Struggling to Lose Weight Despite Diet And Exercise | digitalskillsguide.com

Are you struggling to lose weight despite diet and exercise?
You're not alone, oh!
Losing weight can be pretty challenging and very frustrating.
You’ve to be smart enough to follow all the required tips to lose weight.
So, if you’re working out and not losing weight, observe the tips listed below.

Tips to Observe if You’re Struggling to Lose Weight Despite Diet and Exercise

1. You're Overeating Sugar

Overeating sugars result in not losing weight.
I know it's hard to say no to that sugary foods and drinks if you're used to them, but it’s a must if you want to lose weight.
Sugar is converted into fat by the liver once it enters your body, so watch out for those sweet snacks to lose weight.
The next time you crave something sweet, grab some fruits instead or have a glass of water.

2. Your Metabolism Is Slowing Down

Wondering how I can lose weight after trying everything?
Your metabolism might be the reason behind it.
Metabolism is the rate at which your body burns calories. 
As you age, your metabolism slows down. 

Luckily, there are ways to keep it revved up, like strength training, consuming adequate protein, and being mindful of your portions.

Read Also: 7 Health Benefits of Working Remotely

3. Your Body is Holding Onto Fat Because it Thinks You Will Starve

Your body doesn't know when to get its next meal, so if you eat less than 1,200 calories a day, your body will hold onto fat because it's "selfish." 
Ensure you're eating enough calories every day to avoid telling your body it needs to hold onto fat for survival.

4. You're Eating Too Many Carbs

Eating too many carbs will result in not losing weight.
Ensure keeping your carbs intake low to keep insulin at a minimum.
When your insulin is at a minimum, your body won't store much fat; hence you'll lose weight.
Therefore, ensure to cut back on the carbs, especially the processed ones, to lose weight.

5. You’re Drinking Too Much Alcohol

I thought I could lose weight by exercising and diet, but I still did not lose weight!
Sometimes it doesn’t work due to some reasons.
Drinking too much alcohol results in not losing weight.
Moderate amounts of alcohol are good for your heart, but drinking more than that can get in the way of your weight loss. 
Alcohol contains empty calories, which means it provides no health benefits and calories that can get in the way of your weight loss goals.

6. You're Eating Too Little Protein

Your body needs protein to build muscles, and muscles burn more calories than fat. 
So building up your muscle mass is a great way to burn more calories daily without even exercising. 
Focusing on a healthy diet with plenty of lean meats can help you build muscle and lose weight simultaneously.

7. You're Not Sleeping Enough

Check your sleep hours if you're struggling to lose weight despite diet and exercise.
Working out and not losing weight can be caused by lack of enough sleep as it triggers leptin and ghrelin hormone that causes you to overeat unwillingly. 
When you don't get enough sleep for your body's needs, it can also trigger the body's fight-or-flight response, which will lead to increased appetite and more cravings for salty and fatty foods. 
So if you're not losing weight, but you wish to, ensure you’re sleeping around 7-9 hours of sleep every night.

8. You’re Taking Too Much Salt 

You might be holding onto water weight if you’re taking too much salt. 
Most diets are relatively restrictive, and when the body doesn't get enough of the nutrients it needs to function correctly, it starts holding onto what it does get. 
This is why sodium intake becomes an issue; the more sodium you take in, the more water your cells hold onto.
 So if you're restricting how much sodium you eat, your cells will start to release that water.

9. You Are Too Stressed

Stress can cause a lot of damage to your body and mind. 
When you’re stressed, your body releases a hormone called cortisol, responsible for increased appetite, sugar cravings and abdominal fat. 
We recommend taking a break from your routine life and going for a vacation with your family or close friends. 
When you feel relaxed, stress levels drop, and the issue of not losing weight is relieved. 

10. Your Diet Doesn’t Fit Your Lifestyle

To lose weight fast, you must follow the proper diet that fits your lifestyle. 
For example, if you’re always on the move, it is not possible to have 3-4 meals per day at fixed timings. 
It is better if you eat small meals multiple times a day so that you don't eat large portions of food at once and end up not losing weight. 
Also, ensure you're consuming the right amount of calories that your body can burn according to your lifestyle and daily responsibilities.

11. You're Not Exercising Enough

You may think that if you spend a lot of time working out, your body will eventually be forced to lose weight.
But it's not quite that simple. 
Your body is really good at adapting to exertion, so if you're doing the same workout every day, your body will get really efficient.
And actually, it’ll need less and less energy each time you do it. 
So even though you're working out a ton, you may not burn off enough calories to lose weight.

12. You're Overeating Fat

Too much fat can slow down your metabolism and result in not losing weight.
Working out and not losing weight can be caused by your portion if you're overeating fat.
When it comes to dietary fat, there are good fats and bad fats; maybe you're eating too many of the bad kind.
Bad fats can contribute to heart disease and obesity, making them a big problem for anyone trying to lose weight. 
Also, if you take in more calories from fat than what your body can burn off in a day, those extra calories will convert into fat and add weight to your body.
Try mainly eating lean protein and vegetables with a small number of healthy fats like olive oil or avocados.

13. You're Not Eating Enough Fiber

Not eating enough fibre can be why you're exercising but not losing weight.
Fibre can help slow down digestion and make it easier for your body to slowly absorb nutrients from food and eliminate waste.
Try adding more whole grains, fruits, and vegetables to your diet. 

14. You Consume Too Many Processed Foods 

Processed foods are packed with hidden fats, sugars, and calories that make you not losing weight.
Many processed foods are loaded with added sugars and other ingredients that can skyrocket your blood sugar, disrupting your body's ability to regulate insulin and fat storage. 
If you consume processed foods regularly, you could find yourself struggling to lose weight despite diet and exercise.
Increase consumption of whole foods, fruits, and vegetables while limiting the number of processed foods and alcohol you consume to lose weight.

15. You Have a Thyroid Disorder That's Messing With Your Metabolism.

Are you struggling to lose weight despite diet and exercise?
Thyroid disorder might be the reason behind it.
The thyroid is an essential gland in your body that helps regulate hormones, including metabolism hormones such as thyroxine, which helps turn food into energy for your body to use. 
If you have an underactive thyroid gland, it causes a condition known as hypothyroidism which is associated with weight gain.
So if you're not losing weight, see a doctor.

16. Your Exercise Routine Isn't Effective

Don’t you ask yourself, why am I not losing weight when I exercise?
If you're working out and not losing weight, it might be that your workouts aren't as effective as they should be. 
Working out and not losing weight can also be caused by a lack of consistency.
If you're not doing your exercises in your daily routine, it can result in not losing weight. 

17. You’re Exercising the Wrong Way

Exercising is excellent for your health, but it doesn't affect your weight if you're doing it the wrong way. 
The best exercise methods are cardio-based activities like running, cycling, or swimming. 
These will burn off more calories than strength training alone will.
If you’re exercising but not losing weight, try combining cardio with strength training for maximum results.

Conclusion

Struggling to lose weight despite diet and exercise is so frustrating!
But you should not give up; you can try all the above tips and see if they'll enable you to lose weight.
Remember to give it time, be consistent, and never GIVE UP!
Good Luck!