10
10 REASONS
REASONS
WHY YOU'RE
WHY YOU'RE
NOT LOSING
NOT LOSING
WEIGHT
WEIGHT
A n d 7 U n t o l d W a y s
T o S u c c e e d N o w

Table of content
10 Reasons Why You're Not Losing Weight
7 Ways To Achieve Success With Weight Loss
5 Diets That Are Supported by Science For
Weight Loss
Bonus Videos
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10 Reasons Why
You're Not Losing
Weight

If you think you are experiencing a weight loss
plateau, you shouldn’t fret just yet. It is
incredibly common for the scale not to budge
for a few days (or weeks) at a time. This does
not mean that you are not losing fat. Body
weight tends to fluctuate by a few pounds.It
depends on the foods you are eating, and
hormones can also have a major effect on how
much water your body retains (especially in
women). Also, it is possible to gain muscle at the
same time as you lose fat.
1. Maybe you are losing without
realizing it

Awareness is incredibly important if you are
trying to lose weight. Many people don’t have a
clue how much they’re really eating.
Studies show that keeping track of your food
intake helps with weight loss. People who use
food diaries or photograph their meals
consistently lose more weight than people who
don’t. At the same time, there is a potential
downside to food tracking, especially when it’s
used for the purpose of weight loss. For people
with eating disorders, calorie counting and food
tracking has been shown to aggravate
potentially harmful side effects
2.You’re not keeping track of what
you’re eating

3. You’re not eating enough protein
A 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

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4. You’re not eating whole foods
Food quality is just as important as quantity.
Eating whole foods can improve your well-being
and help regulate your appetite. These foods
tend to be much more filling than their highly
processed counterparts.
Keep in mind that many processed foods
labeled as “health foods” aren’t really healthy.
Be sure to read the ingredients on the package
and watch out for foods containing extra carbs.

5. You’re not lifting weights
One of the most important things you can do
when losing weight is to do some form of
resistance training, such as lifting weights.
This can help you maintain muscle mass, which
is often burned along with body fat if you are
not exercising . Lifting weights can also help
prevent metabolic slowdown and ensure that
your body stays toned and muscular

6. You’re still drinking 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 and Pepsi. It also
applies to “healthier” beverages like
Vitaminwater, 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.

7. You’re not sleeping well
Good sleep is one of the most important factors
for your physical and mental health as well as
your weight. 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

It is a myth that everyone should be eating
many small meals each day to boost
metabolism and lose weight.
Studies actually show that meal frequency has
little or no effect on fat burning or weight loss .
It is also ridiculously inconvenient to be
preparing and eating food all day, as it makes
healthy nutrition much more complicated.
8. You’re eating too often

According to a 2014 study, about 19.9% of
people in North America and Europe satisfy the
criteria for food addictionIf you feel you have a
junk food addiction, simply eating less or
changing your diet can seem impossible.
9. You have a junk food addiction

Diets almost never work long term. If anything,
studies show that people who diet gain more
weight over time. Instead of approaching weight
loss from a dieting mindset, make adopting
health-promoting habits your primary goal.
Examples include eating a nutrient-dense,
balanced diet, exercising as much and as often
as possible, and doing those things that make
you happy on a regular basis.
Focus on nourishing your body instead of
depriving it and let weight loss follow as a
natural side effect.
10. You’re too focused on dieting

7 Ways To Achieve
Success With Weight Loss

Long-term weight loss takes time and effort —
and a long-term commitment. While you don't
want to put off weight loss indefinitely, you
should make sure you're ready to make
permanent changes to eating and activity
habits. Ask yourself the following questions to
help you determine your readinessFocus on
nourishing your body instead of depriving it and
let weight loss follow as a natural side effect.
1.Make sure you're ready

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No one else can make you lose weight. You
must undertake diet and exercise changes to
please yourself. What's going to give you the
burning drive to stick to your weight-loss plan?
Make a list of what's important to you to help
you stay motivated and focused, whether it's an
upcoming vacation or better overall health.
Then find a way to make sure that you can call
on your motivational factors during moments of
temptation. You might want to post an
encouraging note to yourself on the pantry door
or refrigerator, for instance.
2.Find your inner motivation you're
ready

It may seem obvious to set realistic weight-loss
goals. But do you really know what's realistic?
Over the long term, it's smart to aim for losing 1
to 2 pounds (0.5 to 1 kilogram) a week.
Generally to lose 1 to 2 pounds a week, you
need to burn 500 to 1,000 calories more than
you consume each day, through a lower calorie
diet and regular physical activity.
Depending on your weight, 5% of your current
weight may be a realistic goal, at least for an
initial goal.
3. Set realistic goals

Adopting a new eating style that promotes
weight loss must include lowering your total
calorie intake. But decreasing calories need not
mean giving up taste, satisfaction or even ease
of meal preparation.
One way you can lower your calorie intake is by
eating more plant-based foods — fruits,
vegetables and whole grains. Strive for variety
to help you achieve your goals without giving up
taste or nutrition.
4. Enjoy healthier foods

While you can lose weight without exercise,
regular physical activity plus calorie restriction
can help give you the weight-loss edge. Exercise
can help burn off the excess calories you can't
cut through diet alone.
Exercise also offers numerous health benefits,
including boosting your mood, strengthening
your cardiovascular system and reducing your
blood pressure. Exercise can also help in
maintaining weight loss. Studies show that
people who maintain their weight loss over the
long term get regular physical activity.
5. Get active, stay active

It's not enough to eat healthy foods and
exercise for only a few weeks or even months if
you want long-term, successful weight
management. These habits must become a way
of life. Lifestyle changes start with taking an
honest look at your eating patterns and daily
routine. After assessing your personal
challenges to weight loss, try working out a
strategy to gradually change habits and
attitudes that have sabotaged your past efforts.
Then move beyond simply recognizing your
challenges — plan for how you'll deal with them
if you're going to succeed in losing weight once
and for all.
6. Change your perspective

Stocking a kitchen with diet-friendly foods and
creating structured meal plans will result in
more significant weight loss.
People looking to lose weight or keep it off
should clear their kitchen of processed or junk
foods and ensure that they have the ingredients
on hand to make simple, healthful meals. Doing
this can prevent quick, unplanned, and careless
eating.
Planning food choices before getting to social
events or restaurants might also make the
process easier.
8. Plan ahead

5 Diets That Are
Supported by Science For
Weight Loss

The low-carb, whole-food diet is perfect for
people who need to lose weight, optimize
health, and lower their risk of disease.
It’s flexible, allowing you to fine-tune your carb
intake depending on your goals.
This diet is high in vegetables, meat, fish, eggs,
fruits, nuts, and fats but low in starches, sugars,
and processed foods.
1. Low-carb, whole-food diet

The low-carb, whole-food diet is perfect for
people who need to lose weight, optimize
health, and lower their risk of disease.
It’s flexible, allowing you to fine-tune your carb
intake depending on your goals.
This diet is high in vegetables, meat, fish, eggs,
fruits, nuts, and fats but low in starches, sugars,
and processed foods.
2. Mediterranean diet

The paleo diet is a very popular diet that is
effective for weight loss and general health
improvement. It’s currently the world’s most
popular diet.
It centers on unprocessed foods believed to
resemble those available to some of humanity’s
paleolithic ancestors.
3. Paleo diet

Carb cycling is a dietary approach in which you
alternate carb intake on a daily, weekly or
monthly basis.
It is commonly used to lose fat, maintain
physical performance while dieting, or
overcome a weight loss plateau.
Some people adjust their carb intake day-to-
day, while others may do longer periods of low,
moderate and high-carb diets.
In short, carb cycling aims to time carbohydrate
intake to when it provides maximum benefit
and exclude carbs when they’re not needed
4.Carb cycling

The ketogenic diet is a very low carb, high fat
diet that shares many similarities with the
Atkins and low carb diets.
It involves drastically reducing carbohydrate
intake and replacing it with fat. This reduction in
carbs puts your body into a metabolic state
called ketosis. When this happens, your body
becomes incredibly efficient at burning fat for
energy. It also turns fat into ketones in the liver,
which can supply energy for the brain .
Ketogenic diets can cause significant reductions
in blood sugar and insulin levels. This, along
with the increased ketones, has some health
benefits
5. Keto Diet

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