Why I Am Not Losing Weight?

Editor's Note: This article has been recently updated with latest information and research studies.
 
Q: It’s almost 1 month following good diet plan and doing regular exercise I still not noticed any changed in my weight. Am I doing something wrong? If yes, what should I do?
Expert Answer

Several things can lead to little no changes in your weight following routine workouts or proper diet attempt. These may include the following:

Why I Am Not Losing Weight?
  • Doing the Wrong Kinds of Exercise: Not all exercises can lead to weight loss*. In fact, some will lead to muscular gains. These include plenty of low level workouts accompanied by strength training sessions. You can also fail to shed any weight if you are not active enough in your workout plan.
  • Lack of Sleep: Lack of adequate sleep causes the release of hormone cortisol. The abundance of this hormone in your blood stream will lead to a buildup of fat under your skin and the abdominal region. Studies show that fat breakdown occurs more efficiently during sleep.
  • Battling Chronic Stress: Psychological, emotional, physical or financial triggers of stress cause your body to release more “stress hormone” (cortisol) which lead to muscular burning* for energy production and instead promotes* the storage of fats.
  • Increased Intake of Carbs: If you don’t check what is in your diet, you might end up taking more carbs than your body requires for energy production. The rest is converted in to fats for storage.
  • Other factors that contribute to stagnant weight include homeostasis (the genetically set minimum body weight), lack of willpower and commitment or being in a haste to observe changes.

Solutions

What is a Healthy Weight Loss Goal?:

A healthy weight loss* goal refers to a realistic set of well and carefully planned targets to keep you focused and inspired. It should consist of a plan for change towards a healthier and happy living. However, not all weight loss* targets are beneficial. These comprise of unrealistic aggressive and extremely demanding goals pertaining to weight loss*. For example, targeting to lose* 10 pounds weekly can sound like a daydream. It is good to aim higher although you have to get it done in a smarter way.

How Much Physical Activity is Necessary Each Week to Help Weight Loss?:

In reference to a publication by American College of Sports Medicine (ACSM), overweight and obese people should get a minimum of 150 minutes of moderate to intense workouts per week for health improvement. It also recommended between 200 and 300 minutes per week for long-term weight loss*. According to the publication, obese and overweight persons on a weight loss* program can get significant benefits by exercising for a minimum of 250 minutes weekly. Clearly put, if your goal is to lose* weight, combine 50 minutes of cardio exercises with strength training sessions five days every week for positive outcomes.

Weight Loss Supplements:

To lose* weight through exercise and diet alone can be a slow process but with improved* emotional and physical health benefits. There is an increasing* demand for weight loss* supplement among the U.S. citizens to hasten the process of shedding off the extra pounds. These supplement work mainly by blocking fat absorption, enhance* metabolic processes and induce loss of appetite. Majority of weight loss* experts however do not advocate on the use of some supplements due to lack of proof. They also sight possible side effects including stroke and heart attack. A weight loss* supplement by the name Ma Huang was banned in the U.S. by FDA in 2004. On the right note, some supplements have been successfully and safely used to aid* in weight loss*. These include meal replacements, fiber, calcium, green tea extracts and conjugated linoleic acid (CLA).

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Author

Expert Author : Kathy Mitchell (Consumer Health Digest)

Kathy Mitchell is a journalist and web content specialist covering a range of health topics, from breaking health news and fitness to health issues and regulation of pharmaceuticals, medical devices and nutrition.