I’m working out and not losing weight. Am I doing something wrong?
As a personal trainer and weight-loss coach, I am constantly answering health and fitness questions from my clients, on social media and in our Start TODAY Facebook group. In this column, I address some of the most common questions and roadblocks that trip people up on their journey to establish a health and fitness routine.
I’m not losing any weight despite working out. What am I doing wrong?
It is totally normal to feel frustrated or worried if you're working out but not losing weight, but there are many factors that contribute to weight gain and loss.
You are not alone in this struggle — many of my clients get discouraged when they don’t see results after committing to a workout plan. And I’ve seen people in our Start TODAY Facebook community feeling disheartened about not losing weight even though they’ve been following our monthly workout plans.
The disappointment can cause people to give up entirely — or to switch strategies before they’ve given their workout plan enough time. Weight loss takes patience and you are more likely to maintain it if you lose weight in a slow, steady way.
It’s important to understand the many factors that go into weight loss and keep the numbers on the scale in perspective. Look for “non-scale victories” to measure your progress, too, such as sleeping better, having more energy and motivation, and feeling less stressed.
Exercise is not the only component to weight loss
Exercise is just one lifestyle factor that contributes to weight loss. Of course diet is a big component, but so are sleep and stress levels.
Nutritionist Kristin Kirkpatrick and I teamed up to help you figure out what may be impeding your progress. Take a look at your routine and consider if one of these factors could be holding you back:
Your workouts aren’t intense enough
If you’re working out on a regular basis but not challenging your body, it will be difficult to get results. Try mixing up your workout —if you mostly do cardio, add strength training and vice versa. Or, try a class that has a variety of types of exercise within it, like Pilates or aerobics.
Also be sure to hit your maximum effort at least three times during every 20-minute workout. With cardio, maximum effort feels like you need to catch your breath and your heart is really pumping. In strength training, you’re using enough weight that your muscles are burning and becoming exhausted.
Your workouts are too intense
It’s also possible to work yourself too hard when you’re exercising, and that can prevent you from losing weight. Super-intense workouts can cause people to eat more and then move less when they’re not exercising, which can affect the way the body burns fat. It’s important to have recovery or rest days, where you do less intense activities.
It’s not necessary to halt all intense workouts. Just try adding some low-impact exercises into your routine to move your body in a different way, and this can help with weight loss.
You’re not getting enough sleep
About a third of adults do not get enough sleep at night, according to the CDC, which recommends seven to eight hours each night.
Lack of sleep can harm your health and impede weight loss since it can lead to overeating, research shows. Sleep is necessary for the body to perform basic functions, so if a client asks me to choose between exercising and getting adequate sleep, I say sleep!
You’re eating the wrong things
Research has shown that diet has a greater impact on weight loss than exercise. Be sure to eat enough fruits, vegetables and healthy protein, and try to avoid ultraprocessed foods or items with added sugar.
Eating protein several times a day helps with blood sugar levels, which can reduce cravings and improve your metabolism. There are plenty of high-protein, low-carb foods, too.
If you need to improve your diet, increase your intake of greens and healthy fats, like nuts, seeds and olive oil.
You’re stressed
Research shows that being stressed can prevent weight loss in many people because cortisol, the stress hormone, may lead the body to preserve weight, primarily around your belly. What's more, high levels of stress can exhaust your nervous system and prevent your body from doing basic functions, like digesting food and burning fat.
Prioritizing learning stress-reduction habits can have positive effects on your health far beyond weight loss. (Too much stress is associated with heart disease, depression, anxiety, gastrointestinal issues, muscle pain, trouble sleeping and more.)
Therapy, meditation, breathing exercises and exercise can all help reduce cortisol levels and get you back on track with weight loss.
You're taking certain medications — or have other medical conditions
Not losing weight despite eating and exercising right, getting enough sleep and keeping stress at bay could be a sign that something is wrong medically.
That's why it's important to involve your doctor in your weight loss journey and get checkups regularly. Ask your primary health care provider if you're taking any medications that could prevent weight loss. And be sure to get bloodwork done every year. If your vitamin B and D levels or your thyroid levels are abnormal, then that could play a role in not losing weight. Or you may have another deficiency that could lead your body to hang on to weight.
Haven't been to the doctor in a while? Schedule an appointment ASAP!
You’re dehydrated
I encourage my weight loss clients to view water as a weight loss elixir! Think of your body like a sponge — if it’s dried up and shriveled on the side of the sink, you can’t wring any soap or dirt out of it. But when it’s full of water and moist, you can. You want your body to have enough water to get rid of any toxins.
You’re not eating enough
When your body wonders when it’s going to get fed, it may hold on to nutrients and not burn them because it’s afraid it’s going to starve. By feeding your body frequently and with the right type of nutrients, your body can get into a rhythm and won’t hold on to excess fat for fear of not getting enough fuel.
You’re eating too much
Of course, if you are overeating or emotional eating, this too can lead to weight loss resistance. "We often eat because we are bored, stressed, tired, thirsty or simply because our favorite show is on," said Kirkpatrick, who believes food should be viewed as fuel, not entertainment.
"I advise my patients to put themselves on a hunger scale with 1 being starving and 10 being stuffed. Only at a 3 or a 4 should they eat, and they should stop at 5 or 6. Listening to your hunger isn’t always easy, but master it and your chances of weight loss go up," she said.
You’re too sedentary
Sure, maybe you get in a 45 minute daily workout, but then if you sit for four to eight hours straight, the metabolism can slow down, circulation can decrease, and your calorie burn is slim to none. Add in a 5 minute movement break every 1 hour you’re sitting down.
You’re drinking too much alcohol
Yes, alcohol can help you fall asleep, but it wreaks havoc on your body’s ability to stay asleep, thus impeding those much-needed hours of resting and digesting.
You don't have to become a teetotaler! Just limit your intake and make sure you're not drinking any alcohol for at least an hour before you try to go to sleep.
Your sleep schedule is erratic
When your circadian rhythm is off, so are your body’s functions —including those that help with weight loss. Even if you get enough sleep, if there's no rhyme or reason to when you sleep, it could impact your body's ability to burn calories efficiently.
Your eating schedule is unpredictable
When your blood sugar levels dip and aren’t stable throughout the day, your body’s ability to lose weight is impeded. Routine helps optimize all our bodily functions, including how we use energy — aka burn calories. Being on a blood sugar rollercoaster is stressful for your body. If it can't get used to when it will get more energy — calories — it may try to conserve them. That's natural, but it can be frustrating if you're trying to lose weight.
You're not eating real food
"Calories from refined carbohydrates and sugar cause you to eat more, without feeling satisfied," Kirkpatrick said. "Calories from healthy fats, fiber rich sources and protein, however, are metabolized differently and more likely to lead to effective weight loss," Kirkpatrick added.
In case you're wondering what counts as real food, author Michael Pollen defined “food” as “something that comes from nature, was fed from nature and will eventually rot," said Kirkpatrick. So be careful of how many packaged and processed foods you're eating. They may be less real than you think.
You're starting the day with carbohydrates
"Cereal, toast with jam, or a big glass of OJ are breakfast staples, but studies show that starting the day with protein, instead of sugary carbohydrates leads to reduced hunger and cravings later in the day," says Kirkpatrick. She recommends that you aim for at least 15 grams of high quality protein in the morning — such as plain yogurt with mixed nuts and hempseed, a plant based protein shake, scrambled eggs, or nut butter on sprouted bread.
You're spending time with people who don't have healthy habits
The people who care about you probably want you to be healthy and happy, but if they don't have healthy habits themselves, it may be hard for them to support you. Kirkpatrick recounted one study that found that individuals who had successfully lost weight were frequently met with challenges with friends, family and co-workers. In response, they would regain the weight.
That doesn't mean your loved ones don't care about you! It's just difficult to be supportive if you don't understand the changes that someone you care about is trying to make. If you come across this problem with your loved ones, try having a serious heart-to-heart with them about why you want to lose weight and how they can help you.
It's a lot easier to support the lifestyle changes of those you care about if you know why they're making them and what you can do to help!
This article was originally published on TODAY.com