Typical reasons why you are not losing as much weight anymore

Initially, it might be easy to lose weight without trouble, but later on in your weight loss journey you may hit a plateau. Don't worry. Here are a few tips to help move things along.

• You are losing weight, but you are just not realizing it.

It is very normal for the scale to stay the same for a long period of time. This doesn't mean that you aren't losing any fat. Body weight has a tendency to vary with a few kilograms, and it depends on the foods that you're eating. Hormones can also play a significant role, especially in women.

It is also possible to grow muscles at the same time as you lose fat. This is especially common if you just started with an exercise routine.

It is a good thing in these times to rather measure your centimetres lost rather than focus on what the scale says.

Don't worry unless your weight has not shifted in more than 2 weeks.

• You are not logging your food diary

Keeping a food diary is very important to help track your weight loss. People who consistently use food diaries lose weight more quickly than others who do not log their meals. My go to food diary tracker is MyFitnessPal.

• You are not including enough protein in your diet

Including protein in your diet is very important for losing weight. Eating around 25-30% of protein can boost your metabolism by about 100 calories per day. Protein in your diet can also minimize cravings and the need to snack all day.

A diet low in protein could lead to a stop in your weight loss efforts. Be sure to include lots of protein-rich foods in your daily diet.

• Your daily calorie intake is too high

Try weighing your food if you find that you are not losing as much weight as you want to. Use a calorie tracker like MyFitnessPal to log your daily calories. this will help to keep you accountable as to what you eat, and to help reach your specific nutrient goal.

People often overestimate the amount of calories they consume in a day.

• You are not doing resistance training

By resistance training I mean lifting weights. Lifting weights is very important as this can help you maintain muscle mass,. Muscle mass is frequently burned with body fat if you aren't exercising. Resistance training can also help metabolic retardation and insure that your body stays toned.

You can talk to me if you would like to know what kind of resistance training I am doing.

• You are not including Cardio in your workout routine

Doing regular cardiovascular exercise is one of the most effective ways to better your health. It will definitely help you to burn fat especially around that tummy.

Combining and alternating resistance and cardio training might be a good idea.

• You are not sleeping enough

A lack of sleep can hinder your weight loss progress. It is very important to get at least 6 hours sleep per night.

• You are not minimizing your carbohydrate intake

A low carb diet should be considered if you have a large amount of weight to lose or if you have a health condition such as type 2 diabetes. A low carb diet can also bring about changes in cholesterol levels and blood sugar.

• You are not hydrated enough

Drinking enough water can definitely accelerate weight loss. To minimize your calorie intake, drink some water just before you sit down to have your meal. This may help you to eat less, and drinking water may also increase the amount of calories that you burn.

• You are consuming too much alcohol

In order not to jeopardize your weight loss efforts, rather stay clear from consuming alcohol. If you want to have a drink rather stick to spirits such as vodka mixed with a zero calorie drink. Drinks such as beer, wine and sugary alcoholic drinks are very high in calories.

• You are not being mindful when eating

Mindful eating is a powerful tool to apply when trying to lose weight. It is important to eat without having any distractions. Eat slowly and chew your food thoroughly. Try savor the texture and flavors, colours and smells. When you start to feel full, drink a glass of water and stop eating.

What can we take away from this?

Weight loss is not always easy and there are a lot factors that can bring it to a halt.

Losing weight and changing your way of life requires a lot of tolerance, determination, motivation and flexibility.

Have you ever felt stuck in your weight loss journey?

Feel free to reach out to me. I would love to hear from you.

Much love and health,

Coach Sonja 💗🦋🌿🌷

sonjalove.wellnesscoach@gmail.com

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