An increase in weight is one of the reasons why people opt for weight loss diets. Well, weight loss is challenging with a lot of ups and downs. Some look for quick fixes on how to lose weight fast while some focus on slow but sustainable weight loss. Several people will tell you, “It’s calories in versus calories out that matters” – as if the body is a simple math equation. If it was that simple, everyone would have aced it.
But, no matter what one does, weight loss is a gradual process and certain obstacles may stop you from losing weight.
Yes, you heard it right. Now let’s understand what can stop you from losing weight.
Plateau -Weight loss plateau is when after losing a few kilos on the weighing scale, the weight plateaus on the scale…wherein the weight just stops dropping down no matter what you do. It is a part and parcel of the weight loss journey.
These plateaus can last from a few weeks to a couple of months. But, each problem has a solution, there are various ways to break the weight loss plateau. A few of them are increasing the intensity of workouts, reducing the carbohydrates in the diet, managing stress and getting adequate sleep.
- Lack of Sleep
It is essential to get enough sleep for your physical and mental health, as well as your weight management. Studies have shown that losing sleep could affect the metabolism by making one feel hungry even when they are not. Sleep deprivation may affect the secretion of cortisol, one of the hormones that regulate appetite. Lack of sleep leads to slow or less movement throughout the day, which means fewer calories burned. On the other hand, this stress hormone instructs the body to preserve energy to power the waking hours. Sleeping does not necessarily help lose weight, but sleep deprivation interferes with metabolism, which results in weight gain. - Eating Insufficiently
If you have been eating a few calories, you probably initially shed weight, but it is not a sustainable result. To fuel your metabolism, you need to eat sufficiently.
Extreme calorie restriction tells the body to store energy rather than use it. The body does this as a defence mechanism since it does not realize that you are dieting. It simply believes you have run out of food and are uncertain about your next mealtime. Avoid this by losing weight gradually rather than through crash diets. - Medical Condition
Some medical conditions such as thyroid can lead to a gain in weight over some time or slow down the metabolism causing slow or no weight loss. Timely intervention for these medical conditions is required to help with weight loss. - Weekend Indulgence
If you are taking care of what you do throughout the week but over the weekend let go of yourself and indulge, then you are not doing justice to your weight loss diet. The weight you lose over the week comes back to you with your ignorance of what you eat over the weekend and the vicious cycle of losing weight over the week and gaining it back on weekends begins. - Stress
The stress of reaching a weight-loss plateau may skyrocket cortisol levels. High levels of stress can slow or stop your weight loss journey. Here is why.
When you are hungry, your body releases cortisol to signal that you need to eat. Prolonged stress raises cortisol levels and increases body fat storage.
There are two ways to reduce stress. Ideally, you want to control the source of your stress, or you can control your stress response. Sleep, lift weights, go for walks, talk with friends, journal, listen to music, and talk to your friends…and wait patiently for the weight to come off.
Here are a few tips on how to lose weight gradually –
- Exercise for 1 hour at least 5-6 days a week
- Eat balanced meals
- Make sure you rest yourself enough by getting a minimum of 7 hours of sound sleep
- Keep the weekend indulgence limited to not more than a meal instead of 2 consecutive days
- Consult a physician in case of a medical condition
- Avoid undereating and ensure you are eating a well-balanced diet
- Meditate for at least for a few minutes to manage stress
Losing weight can be a challenging journey for many individuals, and various factors can contribute to the difficulty in achieving one’s weight loss goals but, don’t get demotivated if you are not losing weight. Set realistic goals to achieve your expected weight loss. Quick weight loss can also be unhealthy. Hence, pursue your weight loss journey with patience and understanding.
At Balcal Nutrefy, we understand that weight loss is a complex process and requires a personalized approach. Our experienced team consisting one of the best dietitians in Mumbai will work together to create tailored weight loss programs that address your challenges and set achievable goals. By focusing on a balanced diet, promoting regular physical activity, and providing on-going support and motivation, we aim to overcome these obstacles and guide you toward successful and sustainable weight loss.
If you want to personalize your weight loss journey, book a session with us and get a sustainable & customized Diet Plan to suit your preferences & lifestyle. We understand dieting isn’t about restricting you from eating but it’s more about guiding you to balance it out. Throughout this journey with Balcal Nutrefy you’ll learn art of managing your weight with the help of some moderate & sustainable changes that will last forever. You’ll also find some Activity & Recipe recommendations throughout this journey from our team to boost your progress.
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Remember, with determination, a positive mindset, and the right guidance, you can overcome these barriers and achieve your desired weight loss goals. Together, we can make a positive impact on your health and well-being.
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