I can tell you from experience—the more times you fail at your diet, the harder it is to both stay motivated and to lose weight. That’s why I want to answer your question “Why can’t I lose Weight no matter what I do?”
The rest of this post consists of the top 10 very real reasons people fail to lose weight even though they are dieting. Take a look at them and see if any of them apply to you?
At the very least they should help you stay motivated to lose the weight you need to look your best and stay healthy.
Why Can’t I Lose Weight
# 10 — Looking for the Best Fad That Works
Fad diets don’t work?
They are here today and gone tomorrow. That’s why they get coined with the term “fad.” If they worked, they’d still be around and they wouldn’t be fad diets?
Only eating plans that have stood the test of time lose the phrase “fad diet” and become popular and well known.
Atkins and South Beach diets are two diets to lose weight with that have stood the test of time and turned into healthy eating plans.
Many doctors and nutritionist are finally coming on board with these two diets and admitting they are a healthy way to lose weight.
To ensure you have life-long results, you need to make life-long changes to your eating habits.
Following the latest diet craze in the newest edition of some women’s magazine is not a diet plan you will stick with. Trying diet after diet causes you to lose faith in your ability to stick with it, so that each time you start, it’s easier to quit before you reach your goals.
#9 — Can Eating too few Calories Stop Weight Loss
You already know you need to cut calories to lose weight.
However, restricting your calorie intake too much causes adverse effects on your body.
Too few calories will backfire and stop weight loss.
A calorie is a unit of fuel. Your body needs fuel to function. When you restrict your daily calories below what you need — your body will think it’s going into starvation mode. Now it will start taking nutrients from the muscles, instead of body fat.
A better approach is to eat the recommended daily calorie allowance for your size and weight loss goals and start adding some muscle building exercises.
Muscles burn fat so adding more muscle will keep your metabolism and keep the fat burning process going. You may notice a slight increase in weight at first, but keep it up.
Before long you’ll notice the pounds of fat coming off because the muscles are using that fat as energy/fuel.
Building muscle while you diet is really important for these reasons:
- Adding muscle naturally helps burn the fat
- Increasing muscle mass as you diet helps tone and tighten your body
- You’ll have more energy
- Motivation to continue on increases
This is my favorite online body weight planner, but you’ll need to click “switch to expert” in the top right corner to change to calories instead of Kilojoules. Kilojoules is another version of calories?
#8 — How Long to Go Without Eating Between Meals
Waiting too long to eat can have negative effects on your weight loss process.
The body’s metabolism keeps at a good pace as long as it has something to work with.
When you skip meals or wait too long to eat, it will slow down your metabolism, thus slowing down the fat burning process as well. It’s best to eat several small meals per day, plus have several snacks in between meals, making sure they’re healthy snacks and not sugary treats.
Eating every few hours will keep your metabolism stoked and burning calories.
The trick here is to eat very small amounts of food each time you eat. For instance, you might serve yourself “the correct proportions” of food for lunch but take until dinner to consume it all.
#7 — Unrealistic weight loss goals
Setting unrealistic weight loss goals is a great way to fail when it comes to your diet goals.
If you’ve been trying to lose weight and can’t seem to make it happen, stop trying to lose 10 pounds in a week. Slow down, get real, and stay motivated to lose 10 pounds in a month.
For long-term weight loss, a better goal is one or two pounds per week. That doesn’t sound like much, but over the course of several weeks or even months it will add up, without you losing interest or motivation to diet.
I know this is cliche, but the fact is: You didn’t put on those extra pounds in a few days, so you can’t expect to lose them in a few days. In fact, its highly likely to take longer to lose them than it did to gain them.
#6 — Failing to Plan for Weight Loss
Not planning ahead and being organized with your weight loss plans is another cause of failure.
If you don’t have a plan or a goal to reach, how do you expect to get there? And the truth is, it’s easy to just decide to go on a diet without any idea what you expect to “gain” from torturing yourself?
Having a plan means you know when to add an exercise or change up your routine, how many days per week you plan to workout or even days you need to watch your calories more closely because of a special occasion.
I’ve found that keeping an inexpensive At-A-Glance desk calendar either on my desk or pinned to a wall is a great place for me to keep track of my goals and progress.
I simply note my goals for the week on every Sunday and then have a place to make notes about my progress. Keeping this in front of me all the time, helps me stay organized and on track.
#5 — No Healthy Foods for a Diet
For the best results: Keep good healthy foods on hand so they are available to you at all times.
If you don’t have healthy foods and snacks in your home, you’re more likely to grab some junk food when you get hungry or your cravings get the best of you.
Keep fresh fruits and vegetables well stocked so you can grab the best healthy foods instead of cookies or crackers the next time you want a snack.
Go ahead and chop some up into bite-sized pieces and keep them in storage containers so you can grab them quickly.
This is especially helpful if you’ve gone too long without eating and need something quick.
#4 — Failing to Get Rid of Temptations
The old saying, “Out of sight, out of mind,” is especially true of food.
If you keep bad foods around, like chips, cookies, cake or crackers you’re more likely to grab those for a quick fix when you get hungry.
If you’re craving something and it’s in your home chances are you will grab it instead of the fruit or other healthy snacks.
Make sure you clean out your pantry before trying a new weight loss plan.
I am quite aware of the challenges this presents when you have a family if that’s the case with you:
- Be sure your family is on your side and willing to help your diet plans.
- Try to work out a deal with them about either giving them up at least for a while or helping you stay out of them.
#3 — Not exercising
It doesn’t matter how much you cut your calories, you’ll get faster results if you exercise with your diet.
There are many fad diets that claim you can lose weight without exercise, but the truth is the body was designed to move. You don’t have to jump into a full-blown fitness guru mode, but you do need to start getting more daily activity into your routine.
You can start by walking or doing a light aerobics training a few times each week. It doesn’t have to be complicated.
Simply start getting out and moving more so you speed up the fat burning process and get your metabolism into a higher gear.
#2 — Not having a plan
This is similar to the one above.
If you don’t have a plan made out for your weight loss journey you won’t have guidelines to stick to.
It’s much easier to give up if you don’t have something written down on your calendar to remind you to get out and exercise or when to increase your exercise. (did you miss how I use my calendar in #6?)
Also, if you plan to introduce new foods into your eating plan, you need some kind of guide to go by.
You may want to add one food per week or one every other week. When you have this written down you don’t have to question when or which food it is, you simply look at your plan.
#1 — Failing to start
The number one reason that people don’t reach weight loss success is that they simply don’t start.
They keep talking about it, maybe even keep planning it, but until they take action and start working those plans, nothing will happen.
Getting started on a diet can be the most difficult step to losing weight. If that’s the case with you, try these steps to get you motivated:
- Make a special trip to purchase a desk calendar or journal and start writing a well thought out plan of attack.
- Revove all the junk food from every where you have it stashed: pantry, automobile, brief case, office, etc.
- Discuss your plans with family and friends to let them know you are serious about losing weight, and will need their help.
- Include a regular exercise regieme in your plans, and get started immediately. A few days of exercise will start to motivate you to start your diet.
You can start by cutting out some junk foods and replacing them with healthier snacks. Start walking 2 or 3 days per week until you can work up to more.
The key to success with anything is to start the program. Sticking to it may be hard, but until you start you will not get anywhere.
Don’t set yourself up to fail at losing weight. Plan ahead, have healthy, low-fat food at hand, eat regularly and get enough calories so you don’t slow down your metabolism, and do the exercise.