Are you trying to lose weight, but every time you step on the scale you’re getting disappointed and losing your motivation? Don’t give up just yet! There are a variety of reasons as to why, even when you think you’re doing everything right, you’re not shedding the weight. Don’t sabotage your weight loss, keep reading below to see where you might need to make simple adjustments to your routine.
1. You’re Not Consuming Enough Calories
Most diets tell you that you need to cut as many calories as you can. For some people, not consuming enough calories throughout the day can stunt weight loss. How? Keeping your calories at a sufficient level keeps your energy levels higher and prevents overeating later in the day (looking at you, midnight snackers!) If you’re an avid exerciser like one of our personal training clients, not eating enough calories can impact your performance due to low energy levels. The key is to consistently keep yourself in a satisfied state, never starving, never overly full. This will help keep energy levels constant.
2. You’re Not Getting Adequate Sleep
You’ve probably heard this a million times, but a lack of sleep affects the way you lose weight. Lack of sleep can alter the levels of leptin and ghrelin in your body. Leptin is responsible for keeping you full, while ghrelin stimulates hunger and increases body fat stores. When you get poor sleep, leptin levels decrease while ghrelin levels increase, which causes a constant feeling of hunger that cannot be satisfied.
3. You’re Avoiding Carbs
Carbs aren’t always the enemy! Carbohydrates are your body’s preferred form of energy. Skipping carbs can result in a high fat diet, which is more calorie dense.
4. You’re Dehydrated
Water is essential to human life, but did you know it’s also essential to weight loss? Our kidneys need a certain amount of water to be able to flush out toxins. If you don’t drink enough water, the liver will begin to aid in getting rid of these toxins. Considering one of the primary functions of the liver is to help metabolize fat into energy, if it’s too busy ridding your body of toxins, it won’t be able to burn as much fat. Drinking water throughout the day also reduces the desire to consume sugary sodas or juices. So keep hydrated!
5. You’re Trying to Lose Weight Way Too Fast
Rome wasn’t built in a day. By having the mindset that you’re going to lose the weight in a very short amount of time, you’re going to set yourself up for failure by setting unrealistic expectations for yourself with both your diet and your exercise routine. If you lose weight too fast by crash dieting or over-exercising without recovery, you may experience side effects like nausea, constipation, diarrhea, and abdominal pain. You’ll also be more prone to headaches and mood swings. Take your weight loss one day at a time and do it the right way.
Having the courage to start dieting and exercising is a big step in your weight loss journey, and we encourage you not to lose motivation if you’re hitting a road bump or two. At Philly Personal Training, we know that everyone’s weight loss journey is unique, and we’re here to help you each step of the way until you achieve your goal. We have some of the best personal trainers in Philadelphia on our staff. Each trainer is certified by a nationally recognized organization and has a college degree in exercise science, meaning they’re highly educated and experienced in the field. We’ve also partnered with registered dietitians at Family Food to guide our clients on healthy eating. If you’re looking for a personal trainer in the Rittenhouse area, browse our website or give us a call to schedule your free consultation at 267-455-0100.