Reasons Your Weight Loss Attempts Aren’t Working

By Lizzie Streit, MS, RDN, LD

If you are trying to lose weight, it can be frustrating to see slow or nonexistent results. You might feel like you are following a weight loss meal plan and trying everything you can to drop those extra pounds. Yet, you’re struggling to see the effects.

Fortunately, there is likely a reason (or two!) behind this situation. Once you figure it out, then you’ll know the solution too. Read on to learn the most common reasons your weight loss attempts aren’t working and how to address them.

1 – Having an all or nothing mindset.

An all or nothing mindset can make it difficult to achieve any goal, weight loss included. If you feel like you need to abandon all of your attempts after one indulgence or missed workout, it will be hard to continue on your journey. This type of mindset can also lead to a rigid diet that lacks any flexibility to incorporate less healthy foods from time to time.

Instead of succumbing to all or nothing thinking, approach your weight loss with realistic expectations and a flexible attitude. If you are stuck in traffic and can’t fit in your workout one day, don’t sweat it. Do 10 minutes of cardio before bed or push yourself a little harder during tomorrow’s workout. Forgot your healthy lunch at home? No big deal. Grab lunch on the go and choose some healthy options if possible.

2 – Lack of a support system.

If you’re struggling to stay motivated as you work to shed those extra pounds, consider who you have in your corner. If you haven’t shared your goals with anyone, now’s the time. Let loved ones know what you are doing and ask for support.

Maybe your sister will train for that 5K with you, your husband will do the grocery shopping for your healthy meals, or your mom will send you motivational texts every week. Moving forward with support will get you much closer to achieving your goals. Without any support, it’s easier to give up entirely.

3 – Thinking exercise conquers all.

Regular exercise provides numerous benefits for health and should not be overlooked. However, when it comes to weight loss, it is clear that dietary changes are the most effective. Increasing physical activity alone is not going to lead to significant weight loss if you don’t also improve your diet. Instead of focusing just on exercise, aim to eat a more balanced diet with tons of plant foods and lean proteins.

4 – Missing out on sleep.

Think your energy levels are the only thing that suffers when you miss out on sleep? Think again! Poor sleep — both the quality and quantity — can absolutely inhibit weight loss efforts. For one, feeling tired can make you feel less motivated and make it harder to eat healthy and fit in exercise. In addition, not getting enough shut-eye may affect hormonal activity in the body, leading to increased appetite. If you’re struggling with weight loss, make sleep a priority.

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