Here’s Why You Can’t Lose That Weight
Are you tired of feeling frustrated and defeated on your weight loss journey? Losing weight can be an uphill battle, especially if you’ve been struggling with it for a long time. It requires significant lifestyle changes that can be challenging to sustain over the long term. However, the benefits of achieving a healthy weight are undeniable – improved overall health, increased energy levels, and a boost in confidence.
So, are you ready to explore what’s holding you back?
While there are many reasons why you may be having trouble losing weight, understanding the underlying causes can help you develop more effective weight loss efforts. In this blog post, we will explore some of the most common reasons why people struggle to lose weight.
#1 Food Choices
An unhealthy diet is one of the most obvious reasons you may be having trouble losing weight. You will likely gain weight if you consume more calories than you burn. Additionally, eating a diet high in processed foods, sugar, and saturated fat can lead to inflammation, insulin resistance, and other metabolic problems that can hinder weight loss.
To improve your diet, focus on eating whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. Avoid highly processed foods, sugary drinks, and foods high in saturated fat.
TIP: You should also consider tracking your food intake using a food diary or app to understand your eating habits better and make necessary changes. Many people don’t know they are not eating in a calorie deficit until they see it written out!
#2 Portion Sizes
Portion sizes play a crucial role in weight loss. Even if you are eating healthy foods, consuming too many calories can still prevent weight loss. Even with healthy foods, overeating can lead to weight gain or difficulty losing weight.
TIP: To control portion sizes, try using smaller plates, measuring your food with a food scale or measuring cups, and being mindful of your hunger and fullness cues.
It is also important to pay attention to serving sizes when eating out, as restaurant portions are often larger than what is recommended.
TIP: Look up the menu and nutrition facts and make your choice before heading to the restaurant. If those options are unavailable, consider eating half your food and bringing home the other half for the next day’s lunch.
By being mindful of portion sizes, you can still enjoy your favorite foods while promoting weight loss.
#3 Lack of Exercise
Another common reason people struggle to lose weight is a lack of exercise. Physical activity can help you burn calories, build muscle, and improve your health. However, many people find it challenging to incorporate exercise into their daily routine, especially if they have a sedentary job or other commitments that make it challenging to find time for physical activity.
TIP: Short bouts of activity can add up throughout the day. Take a brisk walk during your lunch break or do crunches, squats, and lunges while watching TV. Over time, you can gradually increase the duration and intensity of your workouts to build strength and endurance.
One of the biggest obstacles to getting enough exercise is your mindset. Staying true to your promises allows you to shift your thinking from talking yourself out of that after-dinner walk to enjoying it.
TIP: Listening to motivational podcasts, reading self-improvement content, and journaling can truly transform your life. By creating a plan and following through on what you have promised yourself, you can improve your self-respect naturally.
Doing what you say you’re going to do is empowering!
#4 Medical Conditions
In some cases, underlying medical conditions can make it difficult to lose weight. Hormonal imbalances, such as an underactive thyroid, can slow your metabolism and make it easier to gain weight. Other conditions, such as polycystic ovary syndrome (PCOS) and sleep apnea, can also contribute to weight gain and make it difficult to lose weight.
TIP: If you suspect that a medical condition may hinder your weight loss efforts, you must talk to your healthcare provider. They may recommend testing or treatment to address underlying health problems contributing to weight gain.
#5 Certain Medications
Some medications can also make it difficult to lose weight. Medications used to treat psychiatric disorders, such as antidepressants and antipsychotics, can cause weight gain in some people. Medications that treat conditions such as diabetes, high blood pressure, and migraines may also contribute to weight gain.
If you are taking any medications that you believe contribute to your weight gain, talk to your healthcare provider about potential alternatives. However, do not stop taking any prescribed medication without consulting your healthcare provider.
#6 Chronic Stress
Chronic stress can also make it difficult to lose weight. When stressed, your body produces the hormone cortisol, which can increase your appetite and cause your body to store more fat. Additionally, chronic stress can lead to emotional eating and other unhealthy behaviors that can contribute to weight gain.
To manage stress, incorporate relaxation techniques like meditation, deep breathing, or yoga into your daily routine. Additionally, ensure you get enough sleep, as lack of sleep can also contribute to stress and make it more challenging to lose weight. Some people are successful with intermittent fasting or low-carb diets, but others find themselves with less energy or cortisol spikes. This method is not for everyone.
While genetics play a role in muscle mass, and body weight, they do not necessarily determine your weight destiny. However, some genetic factors can make it more difficult to lose weight.
For example, some people may have a genetic predisposition to insulin resistance, making it more difficult for their bodies to process glucose and store fat. Additionally, some people may have a genetic tendency to store more fat tissue in certain areas, such as the hips or thighs.
While you cannot change your genetics, you can still take steps to improve your overall health and lose weight. Focusing on a healthy diet and exercise routine can improve your body composition and reduce your risk of obesity-related health problems.
#8 Chronic Sleep Deprivation
Chronic sleep deprivation can also contribute to weight gain and make it difficult to lose weight. When you do not get enough quality sleep, your body produces more of the hormone ghrelin, which increases appetite and decreases feelings of fullness. Constant cortisol spikes can also cause weight gain. Additionally, lack of sleep can lead to fatigue and a lack of motivation to exercise or make healthy food choices.
Prioritize 7-9 hours of sleep per night to improve your sleep habits. To help you wind down before bed, establish a regular sleep schedule, limit screens, caffeine, and alcohol consumption, and create a relaxing bedtime routine. Make a conscious effort to read a book instead of playing on your phone or watching tv for deeper, quality sleep.
In addition to the factors mentioned above, there are other reasons why you may be having trouble losing weight.
Economic factors can significantly impact access to healthy foods and medical care. Due to financial constraints, low-income households often struggle to afford nutritious foods and medical treatments. This can lead to malnutrition, chronic illnesses, and an overall decline in health.
Access to healthy foods is often the result of food deserts, where low-income neighborhoods need more supermarkets and grocery stores that offer fresh fruits, vegetables, and other nutritious options. This can make it difficult for individuals to maintain a balanced diet and can contribute to the development of chronic diseases like diabetes, heart disease, and obesity.
Similarly, limited access to medical care can result from high healthcare costs and limited insurance coverage, which can be prohibitive for low-income individuals. This can lead to untreated medical conditions, delayed treatment, and poorer health outcomes.
To address these economic factors, policymakers and communities can work to increase access to healthy foods and affordable medical care through programs such as community health clinics, nutrition education, and financial assistance for healthcare costs.
Social and Cultural Pressures
Social factors, such as peer pressure or family influence, can also affect your ability to make healthy choices and maintain a healthy weight.
To address these factors, focus on creating a supportive environment that promotes healthy behaviors. For example, surround yourself with friends and family who support your weight loss goals and avoid environments where unhealthy behaviors are encouraged.
TIP: As you become more confident with your new choices, you will be able to advocate for yourself. It’s okay to say no to second helpings, desserts, or another cocktail offer.
Tips for Successful Weight Loss
Losing weight can be challenging, but don’t lose hope! There are several things you can do to improve your chances of success.
Set Realistic Goals
The first step is to set realistic goals. It’s important to be kind to your body and not expect too much too soon. Instead of focusing on losing a large amount of weight in a short period of time, focus on making small, sustainable changes to your diet and exercise routine. This will help you form healthy habits that you can maintain over the long term.
If that means starting your journey with a 5-minute walk, that is okay. The next day it could be 10 minutes. Before you know it, you’ll look forward to strolling your neighborhood daily.
Create a Safety Net of Supportive People
Another important factor in achieving weight loss success is seeking support. Having someone in your corner, whether through a weight loss program, a support group, or a trusted friend or family member, can help keep you motivated and accountable. Don’t be afraid to ask for help and lean on your support system when you need it.
Measure Your Progress
Keeping track of your progress can also be a helpful tool in your weight loss journey. Consider tracking your food intake, exercise routine, and weight loss progress to help you stay on track and identify areas for improvement. This can also help you celebrate your successes along the way.
TIP: Take pictures of yourself at least once a week, if not daily. There will be times when that scale doesn’t budge for a few weeks, but you will notice your clothes fitting differently and your body looking different. You don’t have to show these pictures to anyone – they are for your eyes only. When you are feeling discouraged, look back and compare. It’s YOU versus YOU. Don’t compare yourself to anyone else!
Be patient with yourself and your body. Losing weight takes time, and it’s important to be persistent in your efforts. Keep going even if you hit a plateau or if progress seems slow. Keep pushing forward, and remember that every small step counts.
Daily self-reflection is important on this journey. It may be while you’re going on a walk, or sitting quietly and writing in a journal.
Working on your physical self can be rewarding on its own, but pairing that with improving your self-esteem makes for an even more successful outcome.
Identify traits about yourself that you would like to work on. Are you a people pleaser? Do you tend to give up easily? Do you get so far with your goals and then self-sabotage?
Taking the time to learn more about yourself and what motivates you is powerful. Confidence in your decisions is paramount to finding success in weight loss, your career, your family life, and loving who you are.
It’s Okay to Ask for Medical Help
Losing weight can be overwhelming – especially if you have a substantial amount of weight to lose, if you’ve never tried to lose weight before, or if you’ve encountered weight loss resistance due to life changes such as peri-menopause or an injury that has kept you less mobile.
That’s where we come in. At Dr. Fisher’s Medical Weight Loss & Aesthetic Centers, we understand the challenges of weight loss and the importance of seeking professional help to achieve your goals. We take a personalized approach to weight loss, addressing the underlying causes of weight gain and developing a customized plan to help you achieve your goals.
Our team of medical professionals includes physicians, nutritionists, and fitness experts who work together to create a comprehensive plan tailored to your unique needs. We begin with a thorough evaluation of your medical history, lifestyle, and current health status to determine the underlying causes of your weight gain. We then develop a body weight planner incorporating healthy eating habits, regular cardiovascular exercise, weight training, and necessary medical interventions.
Dr. Fisher’s weight loss program is not a one-size-fits-all approach. We understand that each person’s body is different and requires a unique approach. That’s why we develop personalized plans that address your specific needs and goals. Our team is here to provide guidance, support, and encouragement throughout your weight loss journey.
We understand that losing weight is not just about reducing calories and increasing exercise. It’s about addressing the underlying issues contributing to weight gain, such as stress, emotional eating, and sleep patterns. Our team provides resources and tools to help you manage these issues and overcome possible obstacles.
We also understand the importance of sustainability. We don’t believe in crash diets or extreme exercise regimens that are impossible to maintain. Instead, we focus on developing healthy habits to sustain life. Dr. Fisher’s EZDietPlanner & Fitness Tracker™app makes it easy to track your progress and stay on top of your plan.
Don’t be afraid to ask for help – we are here to support you on your journey to a healthier, happier you. Contact us today through our website or call us at (215) 987-4315 to learn more about how we can help you with medical weight loss.