Stuck in a weight loss rut? Here’s why you might not be losing weight (and how to get back on track)

So, you’ve been hitting the gym religiously, meticulously tracking your calories, yet the number on the scale refuses to budge. Discouraging, right? This frustrating plateau is a common experience, and there are several reasons why your hard work might not be translating to weight loss. We reached out to experts to find out some reasons you might be stuck and how to reignite your weight loss journey.

1. Calorie intake

“Not being in a calorie deficit, consuming too many calories even if they’re from healthy foods, underestimating calorie intake or overestimating calorie burn from exercise can derail your weight loss,” Dr Priyanka Rohatgi, chief nutritionist, Apollo Hospitals warns.

Additionally, she pointed out that individuals often overlook the importance of portion control and mindful eating, leading to overconsumption of calories, even from healthy foods.

Dr Rohatgi recommends carefully tracking your calorie intake for a few days to reveal hidden calorie-dense culprits. “Utilise a calorie tracking app or keep a detailed food journal to identify areas for improvement.”

2) Consistency

Inconsistency in following diet and exercise routine can hinder weight loss progress. For instance, setting unrealistic weight loss goals can result in frustration and disappointment, cautions Sangeeta Tiwari, clinical nutritionist, Artemis Lite, NFC.

Instead, aim for a safe and sustainable rate of weight loss, explains Dr Rohatgi, which is 1 to 2 pounds per week. “Focus on developing a lifestyle that supports long-term health rather than following fad diets or extreme calorie restriction. Create a moderate calorie deficit through a balanced diet rich in whole foods and regular exercise.”

 

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3. Inadequate sleep

Sleep deprivation wreaks havoc on hormones that regulate appetite and metabolism. “When sleep-deprived, your body produces more ghrelin, the hunger hormone, and less leptin, the satiety hormone,” says Tiwari. Aim for at least 7 to 8 hours of quality sleep each night.

4. Medical conditions

Certain underlying health issues, warns Tiwari, like hypothyroidism or polycystic ovarian syndrome (PCOS), an affect metabolism and make it difficult to lose weight. She advises to consult a medical health practitioner if you suspect a medical condition to rule out any potential causes.

5. Stress

Chronic stress can elevate cortisol levels, a hormone known to promote fat storage. Dr Rohatgi recommends stress management techniques like yoga, meditation or deep breathing to alleviate stress levels.

Remember, weight loss is a marathon, not a sprint. Be patient with yourself, celebrate non-scale victories like increased strength or improved endurance, and don’t hesitate to seek guidance from a registered dietitian, certified trainer, or physician for a personalised approach.

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