Common reasons why you can't lose weight and how to change them

Do you watch your diet, do you exercise regularly, are you relaxed and still can't lose weight ? There are a lot of factors that could be causing it and most of them you can't even imagine.

In this post we are going to show you some reasons that may be negatively influencing your efforts not being reflected on the scale or on the tape measure. And we will show you how you can give it a 180 degree turn.

Don't let anything stop you from reaching your goal of losing weight. It is totally possible and you can achieve it.

Mistakes that may be sabotaging your weight loss goal

Starting and sticking with a weight loss plan is sometimes difficult, but not impossible.

In addition to focusing on eating a good diet and a training routine, you should be aware of all the decisions you make on a daily basis, because they can lead you to make some mistakes that completely divert you from your goal.

Next, we will present some of them:

1.- Eating when you are not hungry:

Even though you follow a healthy eating and exercise routine, you may not realize you're eating when you're not really hungry. Maybe you only do it because you are bored or out of anxiety.

When this happens, your body doesn't have enough time to process everything you've eaten. Which makes it difficult to lose weight.

So that this does not happen to you, focus on ensuring that your main meals have all the macronutrients you need: protein, carbohydrates and healthy fats.

A formula that could help you is that your dishes are distributed like this: Carbohydrates: 35% - 40% Proteins: 25% - 30% Fats: 30% - 35%

And you can take a snack with you, such as nuts, almonds or a protein shake. Something light that generates satiety.

If you want to know what type of protein powder to choose for your goal, check out this content: Whey protein concentrate or isolate? Here the dilemma ends.

2.- Not taking care of the size of your portions:

Do you lead a healthy lifestyle, but still can't fit into those jeans that you want to wear so much? You could be exceeding the portions of food and that can sabotage your progress.

You must control the amounts you consume, because you may be eating a lot of carbohydrates and sodium, but little protein.

The general daily recommendation is:

• Protein: on average 1 gram per kilogram of body weight.
• Vegetables: the World Health Organization (WHO) recommends a minimum consumption of 5 daily servings.
• Good (unsaturated) fats: between 44 and 76 grams per day.

Deepening, knowing and planning everything you are going to eat during the day will help you a lot in your goal of losing weight.

3.- Put weight training aside:

Many people who want to lose pounds and inches, embark on hours of cardiovascular exercises, when that more than help them sacrifice their muscle mass. It must be taken in moderation.

More workouts that include weights are in your best interest. Not only will they help you lose weight faster, your muscles will also be more toned and you'll look better.

Don't focus on just one discipline. Try to perform different exercises and routines, that will relax you and you will not get bored.

4.- Do not calculate the sugar you consume:

If you consume sugar, try to calculate how many grams you eat. The American Heart Association recommends only consuming 25 grams of sugar per day.

If you exceed that amount, it could be one of the factors that prevents you from achieving your ideal weight. It is best that you try to eliminate sugar and starches from your diet.

In case you cannot leave it 100%, consume some sweetener, but remember to count the amount. For us, the most natural and safe option is Stevia, a sweetener that provides zero calories to the diet and does not leave that strong taste of sweeteners. In fact, it is the one we use in our proteins. There are also other options such as monkfruit and Xylitol.

5.- Ignore the nutritional labels of the food:

Don't judge a packaged food by its cover. You will be stunned when you see everything you consume for not reading nutrition labels. And you will be even more impressed when you see everything you ate thinking that it was a “healthy food”.

Focus on eating foods with ingredients you recognize. It's a good way to start, while learning more about them. Consume only natural and whole foods and remember to check everything in it.

You should keep this in mind:

• Refined flour: if it says bleached or enriched, it means it has been stripped of its nutrients, avoid it. Instead, look for whole grains and sprouts.
• Gluten-free: When buying gluten-free items, make sure there are no other added ingredients like sugar, salt, and trans fat.
• Ingredients like fruit juice concentrate – This just means added sugar.
• Fat free: In replacement of fat, salt and sugar are usually added to improve the flavor, avoid it. Instead, look for foods that are high in monounsaturated fat, such as nuts and avocados.
• Free of trans fats: If there are hydrogenated oils in the product, these are trans fats. These are very common in baked goods that sit on the shelves for a long time.
• High fiber content – ​​While fiber is important, it has to be the right type of fiber. If you see maltodextrin or polydextrose, there is a chance that you are experiencing bloating and gas due to these additives.
• Organic: When referring to unhealthy foods like granola bars, "organic" doesn't really mean anything. You will still be consuming processed foods that are high in sugar and other additives.

6.- Think only about how you can reduce calories:

Losing weight usually involves cutting calories, but it's not essentially what you should be doing.

It is not necessary to live with caloric deficit. That will only make you want to drink drinks full of sugar, carbohydrates and more, which will not help you much with your goal.

Just focus on eating natural, you will consume less calories and, in addition, they will be healthier calories. Nutrient-dense foods will fill you up and make you feel more energetic.

7.- Not organizing previously with meals:

Preparing and planning your meals will give you a huge advantage in your goal of losing weight. Just think about it, you will have less stress, more time with your family and you will eat delicious every day of the week.

Prepping your meals is an inexpensive way to lose weight and love what you eat. You will love doing it.

8.- Falling into the trap of false "healthy foods":

A food package may say gluten-free, fat-free, sugar-free, and high-fiber. But the reality is that when you eat them you will only be replacing one bad item with another.

Fake health foods are filled with a host of chemicals that actually affect your body.

When you start eliminating them, your cravings will start to change. You will include more fruits, vegetables, proteins and whole grains to your diet. Continue with a totally natural diet and you will notice the changes.

9.- Not getting enough sleep:

As much as you have a good diet and exercise routine, you must sleep well.

It is very important for health, at least a minimum of 6 hours and 8 hours per night. It is essential for weight loss and other benefits such as muscle recovery, thinking, hormonal balance and much more.

Take time for yourself and enjoy a nightly routine that includes relaxation.

10.- Not drinking enough water during the day:

Drinking water is essential for kidney function, so that you look more hydrated skin and keep your digestive system fully functioning.

Consuming plenty of water helps your kidneys work well by regulating fluid in the body. It also helps oxygen move through you.

And good news: drinking water can help you lose weight. Drink a large glass before each meal to have less space in your stomach.

Your body will thank you!

To find out how much water you should consume, follow this rule of thumb: drink about half your weight in ounces every day.

11.- Eliminate all carbohydrates:

When looking to lose weight, you often cut back on carbs, when the only ones you need to eliminate are the refined ones that are processed into empty calories.

Complex carbohydrates should not be eliminated from your diet, since they are important and good for you. These contain the necessary fiber and nutrients, especially to keep you energetic all day.

12.- Not having a "allowed day" (cheat meal):

Indulging in a few sinful foods once a week will motivate you to stay on track the rest of the days.

Just remember, a high calorie “allowance day” may set you back a bit on your goal.

After the “allowance day” is over, get back on track and continue with your weight loss goal.

13.- Focus only on weight:

For some, checking the scale every day is a good thing. For others, it can be daunting.

Make the scale your friend, instead of your enemy. Don't get hung up on the numbers.

Just think of all the energy you have and how great your clothes fit. At that moment you will realize that your body is undergoing a change and it does not exactly have to be reflected on the scale.

Relax and enjoy the process.

14.- Having a lot of stress:

Stress not only affects your hormones, but also weight loss.

You must learn to relax in all aspects of your life, both at work and at home. Having stress attacks can make you very hungry and that goes against your goal.

Find ways to relieve it, such as running, yoga, a hot bath, or a relaxing night with friends. These are some activities that can help you calm your emotions.

15.- Thinking that you will never get it:

It may seem to you that losing weight is a slow process, compared to the desire you have to mark it as “goal accomplished”.

Thinking like this only leads to demotivation.

If your results do not arrive so quickly, recognize that the road is leading you to advance in the implementation of good habits and that will do good for your health and your figure. Think positive, you will surely succeed!

16.- You regularly consume smoothies and detox shakes:

Remember that there are no miracle foods. Detox smoothies, green juices and fat burning shakes seem like "a discovery" to lose weight, but they really aren't.

If you like smoothies, you can include them in your diet, but you must think about the foods you use to make them and what you want to get from them.

Don't look to replace a meal with them. It will be useless, dangerous and unnecessary.

Do you know what would be useful to you? Include a rich and frothy protein shake from Evolution Advance Nutrition to complement your healthy and balanced diet.

The 4 main physiological systems that could be holding you back from losing weight

If you have followed all the recommendations that we have just given you and you do not reach the weight you want, it may be time for you to delve into what is happening inside your body.

Perhaps you are experiencing abnormal physiological situations where losing weight and fat becomes quite difficult because the body is not working as it should.

The 4 great physiological situations that hinder weight loss are: 

1.- The oxygen supply system

The cells in your body run primarily on two things: oxygen and glucose . If any of these are deficient in any way, hundreds of cells in your body will not function properly.

Cells make something called ATP or adenosine triphosphate. ATP is the basic energy source for your body and allows each cell to do its part.

Without ATP, nothing works properly. In fact, reduced ATP production is one of the hallmarks of the aging process .

In the event that your cells are not receiving the proper amount of oxygen, nothing in your body will function properly, including weight loss.

2.- The blood sugar control system:

Imbalanced blood sugar levels bring many health problems, including being overweight .

When talking about blood sugar imbalance, there are two possibilities:

• Insulin resistance: chronically elevated blood sugar levels
• Hypoglycemia: fluctuations in blood sugar. Sometimes it is high and sometimes it is low.

Both result in an increase in insulin.

The problem behind it is that such a situation generates a feeling of hunger , which is very difficult to control. Therefore, weight loss will be, if not impossible, extremely difficult.

3.- The adrenal system:

The adrenal glands are your body's main defense in managing stress .

When the adrenal glands are activated, they produce a series of hormones that help your body deal with stressors , both acute and chronic. One of those hormones is cortisol.

Chronically elevated cortisol levels raise blood sugar levels, which then raise insulin levels. This, among other things, will prevent you from burning fat no matter what exercise or diet program you follow.

The most effective way to assess adrenal gland function is the adrenal saliva test.

4.- The gastrointestinal system:

It is essential for your overall health and well-being that your gastrointestinal system is functioning properly.

You should start treating your gut carefully if you are interested in losing weight.

How do you know if you have a dysfunctional digestive system? Any of the following symptoms may indicate gastrointestinal problems:

• gases.
• Swelling.
• Burping after meals.
• Inadequate digestion (feeling like you have a brick in your stomach after eating)
• Undigested food in the feces.
• smelly stools
• Constipation.
• Diarrhea.
• Burning in the stomach.
• Bad breath.
• Nausea.

Autoimmune diseases have links to the gastrointestinal system. From a compromised immune system, to stress hormone imbalances, blood sugar irregularities, and many more.

To lose weight, good habits and physiology play a fundamental role

It's like planting a garden; sun and water are requisites for vegetation to grow. Just like diet, exercise, rest, and less stress are necessary to lose weight.

If your body isn't working properly, neither will your weight loss program.

From now on you know what you can do to change. I assure you that if you do it consistently, you will begin to see results.

Luck!