Why Am I Not Losing Weight?

Why am I not losing weight?

1.) You aren’t setting small, achievable goals.

Although it seems easy at first, change is hard. When setting goals, we tend to overshoot (i.e.I am going to go to the gym 5 days a week, only have dessert on Sunday and have a salad for lunch each day). Although these are great goals to strive for, it takes time to adjust to these new behaviors. Instead of shooting for the stars, begin working your way up to them with one or two small behaviors. Once you achieve these goals, you will build confidence and make those new behaviors habits that do not require much thought or effort over time. Start by setting S.M.A.R.T. goals (Specific, Measurable, Attainable, Relevant, Time-Bound). An example of a S.M.A.R.T. goal would be: 

• Specific: I will have a salad for lunch each day of the work week instead of fast food by June 30.
• Measurable: The goal is to plan my salads and put a grocery list together on Saturday and then go shopping on Sundays. Right once I get home from shopping I will put together 3 salads and put them in jars to help them store well. On Wednesdays I will use the salad kit I purchased on Sunday to create two more salads for the rest of the week.
• Attainable: Sundays are my quieter days, and I am already in the habit of purchasing groceries that day. I will have my recipes gathered already so that when I get home, I just need to wash and combine the first three salads. Wednesday evenings tend to be less hectic, so I can take some time after dinner to put together two more fresh salads for the rest of the week. This will allow me to have a little variety in my salads as well.
• Relevant: I am aiming to increase my vegetable intake and decrease my fast food purchases. Having quick, fresh salads prepared will keep me on track with these goals.
• Time-bound: The goal is to routinely be having salads for lunch Monday-Friday each week by June 30. 

Here is a clear, thought out plan with the steps that are necessary to get this person into the behavior of making and eating salads for lunch each day of the week.

1. Underestimating calorie intake
2. A common issue when weight is stagnant while dieting is underestimating how many calories are being consumed.
3. https://pubmed.ncbi.nlm.nih.gov/1454084/
4. Overestimating calorie burn
5. Not getting enough calories.
6. Too often dieters focus too heavily on the amount of calories, and not the quality of calories. Restricting calories too low does not result in weight loss. Our bodies are designed for survival, so when we consistently under fuel our bodies, our bodies shift into “survival mode” and begin using the little fuel it gets more efficiently. Our bodies reserve fuel by slowing down our metabolism and shutting down less vital organs, such as the reproductive system in women. Our bodies don’t need to reproduce, but they do need to keep the heart beating and lungs pumping. 
7. You are only focused on exercise or food
8. Many people work a sedentary job. Then hope to lose weight by working out a little bit each day. More muscles are challenged and greater calories are burned even from standing during work. Taking breaks throughout the day for a quick walk will help engage more fat burning. This can be as simple as setting a timer, every hour to take a lap or walk the stairs. Walking in place during during meetings or having a portable snack to enjoy while you walk during your lunch hour. 
9. https://munewsarchives.missouri.edu/news-releases/2007/1115-hamilton-inactivity.php.html
10. Not getting enough ZZZ’s
11. Research shows that sleep deprivation significantly impacts food choices. The tired body tends to crave easy energy from high fat and sugary foods. 7-9 hours of quality sleep.
12. https://elifesciences.org/articles/49053
13. You are not consistent with exercise and healthy eating
14. You have hit a plateau
15. Most people initially see a rapid loss in weight when starting a diet. When you cut calories, your body begins using its glycogen stores (energy stored in muscles and liver). Glycogen clings to water when it is stored, so when the body burns the glycogen for energy, water is released. This results in a temporary weight loss that is mostly water.
16. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615
17. You don’t need to lose weight
18. You are too stressed
19. You have the wrong mindset
20. You don’t have the right support

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997281/