6 reasons why you're not losing weight -- and how to fix
it
You've tried everything (so it seems) and yet those scales still
aren't tipping in your favor.
But hang on, make sure you haven't fallen into any of these
weight-loss ruts - and whatever you do, don't reach for that
brownie.
1. You're exercising or dieting - but not at the same
time
The effects of healthy eating will be limited if you don't do any
exercise. Working out builds muscle and the more muscle you have,
the more calories your body burns.
Conversely, the best workout routines can be undone if you eat
whatever you want.
"You'll be gaining muscle mass from exercising and fat from your
bad eating habits, which means you won't see a huge difference on
the scales," says Dr Kevin Teh, medical director at The Aesthetic
Suite, a Singapore Medical Group clinic.
FIX IT: If changing your diet and workout
regime at once seems too daunting, hedge your bets on one.
Dr Teh recommends fixing eating habits first. The logic is that
eating healthily and watching your caloric intake will almost
guarantee weight loss in the first few months.
"When people see results, they gain extra stores of willpower to
start exercising," he explains.
Cut out all sugar and scale down on refined carbs and processed
foods, says Dr Teh.
Eat high-quality food like fish, meat, eggs, veggies and fruits,
which are as close to being unprocessed as possible.
Cook your own meals so you can control salt, sugar and oil levels,
and eat until you're only 80 per cent full, he adds.
2. You're eating way too little
Your body needs at least 1,200 calories to function - any less and
it goes into starvation mode, says Dr Jean-Jasmin Lee, a family
physician with KK Women's and Children's Hospital (KKH).
"Your body thinks it's starving and adapts by conserving calories.
This slows down your metabolism and increases fat storage," she
adds.
If you're consuming too little calories, ketosis also sets in - a
condition where you not only burn fat, but muscle mass too.
Your blood sugar also plunges, leading you to binge or crave a
sugary fix.
A related mistake: cutting out a major food group, like carbs.
Because carbs are your body's preferred source of fuel, a low-carb
diet will leave you listless, with little energy to exercise.
FIX IT: Don't starve yourself or skip meals.
Eat regularly and from the major food groups, so that you don't run
the risk of a nutritional deficiency, says Vanessa McNamara, a
Singapore-based dietitian.
Fuel up on complex carbs such as brown rice, and wholegrain bread
and pasta. These have a low glycemic index and release energy
gradually, so you won't be tempted to snack.
3. You've fallen victim to the "calorie creep"
It's shockingly common for people to unknowingly consume extra
calories.
"You eat mindlessly and have no knowledge of where and when the
calories came in," says Vanessa.
For instance, people often forget about the calories in their
drinks, such as sweetened coffee and bubble tea.
FIX IT: Keep a food diary so you're more
aware of what you eat and drink, says Vanessa.
It also lets you make adjustments - for instance, "if you had a
huge meal yesterday, have a lighter lunch today or take a walk
around the park," Vanessa suggests.
And because you're also more likely to eat unthinkingly when you're
dining out, or with friends, make allowances for this.
Vanessa's tip: "If you notice you've been eating out a lot lately,
commit to eating out just once a day."
4. You're not exercising right
Some common pitfalls include:
- Not working out hard enough
"One problem I see in gyms is people doing workouts with little
determination," says Denis Mecklenburg, director and sports
therapist at Physioactive, a physiotherapy and sports injury
clinic. "They don't do enough reps, or they get distracted by
friends."
- Thinking that exercise is your free pass
"You rest or eat more than you normally would because you think you
'deserve' it after exercising," says Dr Lee.
- Having a yo-yo exercise regime
There's no point going exercising thrice a week, and then taking a
one-month hiatus. Be consistent.
FIX IT: Aim for between 2.5 and 5 hours of
exercise every week. Space out your exercise sessions across the
week, making sure each session is at least 30 minutes long.
If you have had problems sustaining an exercise routine in the
past, go with low- to moderate-intensity workouts - think a light
cardio session of jogging or cycling.
Incorporate muscle-strengthening exercises in the form of
resistance or strength training - think squats, push-ups, or
exercises using resistance bands and free weights.
"Do these for two or more nonconsecutive days a week. Aim for two
sets of eight to 12 repetitions per exercise," says Tai Kit Ping,
an exercise specialist with KKH's Sports Medicine Programme.
5. Your lifestyle habits are poor
If you're not getting enough sleep, you're likely to snack for a
quick shot of energy.
Stress has also been shown to increase hunger cravings.
And if you like your tipple, remember that alcohol is highly
calorific. Plus, your body breaks down alcohol into acetate, which
replaces fat as a source of fuel, says Dr Lee.
"This lowers your fat metabolism by approximately 75 per cent."
FIX IT: Get the recommended hours of sleep
every night, watch your stress levels and limit your alcohol
intake.
"I recommend no beer at all and one to two glasses of wine a week,
at most," says Dr Teh. "If you prefer hard liquor, drink it neat,
without sweet mixers like juices or cordials."
6. You have really high expectations - chill
out!
It's natural for weight loss to taper off as you approach a healthy
weight.
Also, think about whether you're expecting the impossible.
Unless you're obese, you should aim to lose no more than 10 per
cent of your initial body weight over six months - or around half
to 1kg a week.
FIX IT: Don't fixate on a "magic" number or
weight.
"Sometimes, the number on the scale may stay the same, but your
clothes will feel looser and you'll drop dress sizes as your
muscles get more toned," says Dr Lee.
"Instead of asking yourself, 'How much weight did I lose this
week?', focus on how much exercise you managed and whether you were
careful with your diet. Enjoy the process of healthy eating and
exercise. Remember that weight loss is just one of the benefits of
what you're doing."
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