18 possible reasons why you are not losing weight

Do you know this? You're not losing weight, even though you're constantly trying to lose weight. You are confused and can't understand it. First of all, the weight itself is not crucial. Muscle cells are about twice as heavy as fat cells. What's important is measuring tape and the clothes, which may or may not fit you again. That's all that counts. Here are 18 reasons why you may not have achieved the results you wanted.

1- You eat too much fruit

Fruit is a much better choice if you eat it instead of a bag of chips or a bar of chocolate. It also offers you a lot of vitamins. However, fruits are not very suitable for losing weight. The fructose they contain - like all carbohydrates - is converted into glucose, the excess of which is stored by your body as fat. In addition, your organism is less able to make fructose available for energy metabolism. That's why the calories from fruit often go straight to your hips. You don't have to give up fruit now. Just take other kinds. Bananas, grapes or mangos, for example, have more calories. Instead, choose fruits that are high in antioxidants (like berries).

2- You do too much cardio and not enough strength training

Cardio training is ideal for burning fat. If you do it exclusively, it is not enough for your body. Over time, it will break down your muscle protein. You will reduce your basal metabolic rate. To prevent this, you need to strengthen your muscles through strength training and build them up if necessary. This will increase your basal metabolic rate instead of decreasing it, and your metabolism will be boosted. The higher it is, the more calories you can burn - even at rest.

3- You do not get enough sleep

Most people have only themselves to blame. In modern society, sleep is a commodity that is considered unimportant. It robs the time that is supposedly needed for more important activities. However, your sleep is of special significance for your health in general and your physical fitness in particular. It provides your body with energy and gives it and your brain the regeneration needed for optimal functioning. There are even claims in professional journals that the greatest increase in fat burning occurs as a result of hormones released by your brain during deep sleep.

4- You do not eat enough fat

You read that right. It's not crazy. Fat is often unfairly demonized. Good fats are vital for your heart. These (preferably poly) unsaturated fats from fish, nuts, eggs and avocados, for example, increase your energy and fuel your brain. This increases your ability to think and prompts your body to use stored fat as fuel for metabolism.

5- You drink too much alcohol

Everyone has their own preferences when it comes to consuming alcohol. However, if it becomes too high, it is likely to sabotage the weight loss process. The body cannot store the alcohol and metabolizes it immediately. While this sounds good at first. Since the body has to focus on processing the alcohol, its metabolism can no longer respond efficiently to other foods. This mainly affects the breakdown of carbohydrates and fats. Their calories are then converted into fat by the body and stored.

6- You rely too much on your training

It is a mistake that many make, and a common belief. Often people eat more when they have been training hard. Unfortunately, this is wrong. Those who reward themselves for a strenuous endurance run with an extra piece of cake are on the wrong track. Fitness training is designed to burn calories and build muscle. However, if you increase your calorie intake, you won't make progress in that regard. A workout steels your body. Until you eat healthy, you will never enjoy the sight of it in the mirror. You can do 1000 crunches a day. If you don't adopt a clean lifestyle, your abs will continue to be covered by a "sugar coating".

7- You are not consistent

Many start a new workout and diet with good intentions. Unfortunately, the majority slack off over time. No one is perfect. It's totally understandable to give in to the allure of treats. If you keep throwing yourself off in this way, it will be the major reason you don't succeed. The same goes for your workouts. If you work out regularly, your body will adapt and accept the new routines. You will then find that you will see yourself starting the exercises after. This will make it much less likely that you will skip sessions. Your workouts and diet need to be in harmony for you to see results. Giving up and starting over won't stop you from reaching your goals. It will, however, take significantly longer. If you find yourself wanting to eat something "bad," that's okay in individual cases. You should never let it take you off your path. If you are off the path, get yourself back on track quickly. You will thank yourself for not giving up.

8- You do not eat enough

This may sound a little crazy, but it's true. You will actually struggle to lose weight if you don't eat enough. Lowering your calorie intake in a moderate way will have a positive effect. If you overdo it and eat significantly too little, it can lead to weight gain. Your body will effectively switch to starvation mode if your calorie intake is too low, and will begin to hold onto the fat that is in the depots. In this way, it wants to provide for survival in case of emergency. In addition, it will begin to extract the missing calories from muscle proteins, thus breaking down your muscles and reducing your basal metabolic rate.

9- Your diet is unhealthy

It's pretty easy to eat less. If you reduce your food intake and still eat junk food, you will hardly be able to lose weight. Your diet must be balanced and holistic. There is no way around that. There is no place for processed foods. Make yourself a permanent diet plan with clean and healthy food that is high in protein. This is the best way to lose weight. Think of it as a new way of life. If you change your habits for only a few months and then switch back to unhealthy eating, it will take its toll and your old weight - with all the unsightly dents and rings - will return.

10- You love light products

Light products fool many people because they are very low in calories. Unfortunately, most foods in this category contain a chemical called monosodium glutamate. It causes insulin levels to rise, which encourages your body to store fat. This can actually promote weight gain under certain circumstances. While many light products have few calories, they often contain chemical sugar substitutes and bad fats.

11- You continue to wear your old ("fat") clothes

If you have already managed to lose a dress size, it is totally harmful for your psyche if you continue to wear or keep your old clothes. By doing so, you give yourself the unconscious sign of wanting the old weight back. Throw them away. Donate them to charity. Banish them from your life. You will feel better and be more inclined to maintain your weight.

12- You eat without thinking

Many people distract themselves while eating. Either it's the TV, or the smartphone is being operated. If you don't focus on your food intake, it can be detrimental to your goals. If your mind is elsewhere, you won't even know what all you're eating. Eat your meal at the table, turn off the TV, and put your laptop and cell phone far away. Focus on what you're eating and enjoy it.

13- You don't allow yourself a "cheat day"

You can eat whatever you want one day a week. Optionally, a small daily "atrocity" is also okay. This may sound crazy, but by eating the "bad" foods during a weight loss phase, you can lose more weight in the long run. Otherwise, eventually you'll completely turn your diet back to the old habits. If you allow yourself such exceptions, your body won't build up emergency reserves either.

14- The people around you do not join in

It can be difficult to maintain a fitness-oriented diet if the people you trust don't do the same. You don't have to force your family to change their eating habits as well. Just let them know that you depend on their support if you want to achieve your goals. Stay focused and you can do it.

15- You do not drink enough water

Water brings more energy. One of the main reasons for fatigue and weakness is dehydration. By staying hydrated, you'll think more clearly and have improved concentration. If you are well hydrated, your organs will work optimally. This increases your metabolism, which allows you to burn more fat. Moreover, water has no calories. Water is not only the best food to keep you hydrated. It also promotes weight loss because water fills your stomach. This, in turn, can lead you to eat less. Drink 30 ml per kg of body weight, and you're on the safe side.

16- You prefer diets

Diets are counterproductive and bad for your figure in the long run. You may lose weight at first, but that's mostly just water deposits from your body. Once the diet is over, all the stores are replenished. The best diet is a permanent change of diet including the already listed exception days ("cheat days").

17- You are too stressed

Everyone gets into stress. This is normal. However, if you're particularly tense, it can interfere with the weight loss process. Stress triggers the brain to produce cortisol (the "stress hormone"). This, in turn, can hinder testosterone, negatively affecting the building and maintenance of muscle. If your muscle mass decreases, your basal metabolic rate decreases.

18- You expect too much too fast

Despite the unrealistic advertising promises of diet providers and sporting goods manufacturers, weight loss takes time. You need to exercise regularly (cardio and strength training) and eat healthy. The changes are guaranteed to come, even if it takes a little longer. Don't expect miracles and don't be frustrated if you don't notice any differences after a week or two.