If you feel like you’ve done all you can to safely and effectively lose weight but aren’t seeing the results you want, you may need to take further steps to figure out why the weight isn’t coming off. When trying to figure out what to do when you feel like you can’t lose weight, look to both lifestyle issues and biological factors; one of these might be holding you back on your weight loss journey.
Check Your Health
First, visit with your doctor to see if you have any health issues that might be hampering your weight loss. Hormonal issues like thyroid conditions can disrupt your body’s metabolism and make it harder to shed unwanted pounds.
Women suffering from polycystic ovary syndrome may also experience problems losing weight as the hormone problems caused by the condition can cause excess fat storage and blood sugar issues. Request a hormone test if you feel like this could be your problem.
Also, be sure to check any prescription drugs you’re taking. Prescription medications like anti-depressants, birth control pills, and steroids can cause weight gain and make it harder to lose weight. Mention this to your doctor and see if he or she can either lower your dosage or switch you to another medication.
Track Your Food And Activity
One of the first things you should do on your weight loss journey is keep a food and activity diary. This should be a log of what you eat in terms of foods and portion sizes and what you do for physical activity outside of your normal day. Track these things for three days and then evaluate the logs.
To properly evaluate your food diary, look at one of the days and log all of the food into a calorie counter (they’re simple to find through an internet search). This will tell you how many calories you’re consuming on a daily basis.
Ideally, you want to be between 1,200 and 2,000 calories depending on your body type (you can determine this number using a weight loss calculator on the internet). If you see you’re consuming too many calories, you can simply cut calories by eliminating fatty foods and replacing them with healthier options.
If you see that you need to burn more calories in a day, you can turn to your activity log and modify your daily physical activity level in order to accommodate your weight loss.
Evaluate All Outside Influences
It’s possible your caloric intake or activity level have nothing to do with your inability to lose weight. Some people’s weight loss is negatively impacted by things like poor sleeping habits and stress.
Sleeping between five and seven hours a night is not only good for your energy levels, but it actually has an effect on your hormone levels. When you get enough sleep, the hormone leptin is produced at a normal level.
This hormone tells your body when you’re full. When you don’t get enough sleep, the opposite hormone, ghrelin, is produced and makes you feel hungry. You may be able to improve your ability to lose weight by making sure you get a full night’s sleep.
How important is sleep to weight loss? VERY! Inside the Salvation Diet, author Chris Walker explains…
“God intended for man to rest about one-third of their lives. Too many Christians I’ve worked with don’t embrace this idea and it greatly affects their weight. There’s too much evidence showing lack of sleep is tied directly to obesity and chronic disease making us fat and sick.”
Bottom line: if you want to lose weight, you need plenty of sleep. Check out Chris Walker’s Sabbath Sleep Hacks (included as part of the Salvation Diet) for some great tips on getting a good night’s sleep. Learn more at http://www.stabilitypact.org.
As for stress, your body produces a hormone known as cortisol. This hormone is linked to hunger and can cause you to overeat. To keep this hormone at bay and to improve your weight loss efforts, make a conscious effort to reduce your stress level.
If you feel like you can’t lose weight, consider the aforementioned tips and start evaluating your lifestyle to get your weight loss back on track. By eliminating potentially negative influences one by one, you should be able to identify what’s holding you back and make the necessary adjustments to reach your weight loss goals.