Losing weight isn’t always an easy journey, especially when you reach a weight loss plateau and it just seems like everything you’re doing isn’t working! At the EzDealio team, we take health and weight loss very seriously, so we’ve done some research as to why the body might be plateauing and put together a list of the 5 top reasons you’re not losing weight.
1. You Binge on Healthy Food
It’s not because something is healthy that you can eat as much as you want of it. If you want to lose weight and keep it off, you will need to control your portions. Even with healthy foods. Keep your portions relatively small and balanced, so you can eat all the nutrients you need without overindulging in the higher caloric healthy foods, like quinoa or meat. The secret to losing weight is fairly simple: burn more calories than you eat. Therefore, if you eat 2,500 calories of healthy foods but only burn 1,500 calories per day, you will not lose weight. As a guide, please see the picture below, from Prevention.com:
2. You Only Do Cardio
Cardio is important if you want to lose weight, but if you only do cardio, you will reach a plateau in your weight loss journey. Cardio requires a lot of energy and since muscles have more energy than fat, your body will often go to your muscles to acquire energy while you’re running or cycling. This will leave you in a skinny fat area, where your body won’t be fat per se, but will still look a bit flabby, for a lack of a better word. If you want to lose weight and bust the weight plateau from doing only cardio, you’ll need to introduce strength training into your workouts. When you’re strength training, your body builds muscle and burns fat continuously as your body will require energy to keep your muscles healthy! Unlike cardio, your body won’t go to your muscles to get energy, since the goal is to keep those muscles intact, so it will go to the next source of energy: fat.
3. You Don’t Take the Right Supplements
We wrote an article recently on the importance of taking the right supplementation when wanting to lose weight, but we want to mention it again as it’s a very important aspect of anyone’s weight loss journey. Your body needs certain vitamins and minerals in order to remain healthy and function properly. If your body is deficient in a certain vitamin or mineral, it won’t be able to burn fat, give energy or digest food as effectively, which will create a plateau in your weight loss journey. You want to give your body the perfect environment for it to be healthy and lose weight, if not, it will turn against you.
4. You Cut Out Food Groups
Our body needs three types of nutrients, known as macronutrients, on a daily basis in order to function properly: proteins, carbohydrates and fats. Cut out any of these food groups, and your body will go into “survival mode,” which will stop you from losing weight. Most people tend to cut carbohydrates and fats from their diet, thinking that these macronutrients will make them gain weight; even though cutting out a certain amount of carbohydrates and fats from your diet will help you lose weight, cutting out completely these two macronutrient will only cause bloating and weight gain. Talk to your health practitioner before you go on a drastic diet and ask them what your minimal requirement for daily macronutrient is; this will help you manage your portions accordingly without cutting out a specific food group completely.
5. You Don’t Burn Enough Calories
When it comes to training, it’s often tempting to rest 60-90 seconds in between sets, to catch our breath and cold down before we tackle the next set. Although giving yourself a little breathing window is important when training, you need to do it strategically. If you take too much time “off” in between sets, your heart rate will decrease and in turn burn fewer calories overall. If you want to really lose weight and build muscle, shorten your break periods in between sets or supersets your exercises to keep your heart rate up. Keep in mind that your body starts burning fat after 20-30 minutes of intensive training, which means that you need to give it your all for a minimum of 20 minutes in order for your body to burn fat. If you keep taking breaks while you train, your body will simply burn what you ate before training, which will plateau your weight loss results.