Your weight can be stuck because of multiple reasons including underlying medical conditons, poor eating habits, unhealthy lifestyle habits etc. Following are the most common reasons iveseen in my practice so far.
- Not eating enough protein:
Protein is an important nutrient for losing weight.
Eating protein at 25–30% of calories can boost metabolism by 80–100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking
This is partly mediated by protein’s effects on appetite-regulating hormones, such as ghrelin and others. If you eat breakfast, be sure to load up on protein. Studies show that those who eat a high protein breakfast are less hungry and have fewer cravings throughout the day
A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. Additionally, it helps prevent weight regain.
- Not sleeping well:
Good sleep is one of the most important factors for your physical and mental health as well as your weight. A Lack of good quality sleep is a strong risk factor for obesity and can also hinder weight loss progress.
Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk, respectively, for developing obesity
Lack of quality sleep is a strong risk factor for obesity. It could also hinder weight loss progress.
- Not drinking sufficient water:
Drinking water can benefit weight loss.
In one 12-week weight loss study, people who drank half a liter (17 ounces) of water 30 minutes before meals lost 44% more weight than those who did not
Drinking water has also been shown to boost the number of calories burned by 24–30% over a period of 1.5 hours
To reduce your calorie intake, drink a glass of water before meals. Drinking water may also increase the number of calories you burn.
- You are binge eating:
Binge eating involves rapidly eating large amounts of food, often much more than your body needs.
This can be a significant problem for many people trying to lose weight. Some may binge on highly processed foods, while others binge on relatively healthy foods, including nuts, nut butters, dark chocolate, cheese, etc. Even if something is deemed “healthy,” its calories still count.
Thus, if you frequently binge on food, it may be the reason why your weight loss journey seems to be at a standstill.
- You are still consuming sugar
Sugary beverages are significantly fattening items in the food supply. Your brain doesn’t compensate for the calories in them by making you eat less of other foods
This isn’t only true of sugary drinks like Coke, Pepsi, Sprite etc.. It also applies to “healthier” beverages and energy drinks like Gaitorade, which are also loaded with sugar.
Even fruit juices are problematic and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit.
Avoiding all sugary beverages is an excellent weight loss strategy. They often make up a significant portion of a person’s calorie intake.