8 reasons you’re not losing weight

From a calorie point of view, losing weight should be easy right? Burn more calories than you consume so you create a calorie deficit, simple! Except that its not that simple. From a basic point of view this makes sense and can work for a lot of women to lose weight, but when you’re pretty confident that you have consistently created a calorie deficit yet see no change, then we need to reconsider. Below are 8 reasons that can impact your weight that have nothing to do with calories in or out.

Hormonal fluctuations

It is common for a woman's weight to fluctuate throughout the month due to hormones. Oestrogen and progesterone can influence both our digestive processes and water retention. Research shows that both these hormones change your body’s set points for water and sodium movement and can lead to increase water weight in the days before (premenstrual) and during your period. My tip? Stay off the scales and be gentle with yourself around this time. Want to learn about these hormones? Read here :)

Stress

Cortisol is one of the main stress hormones and high levels of cortisol increases blood sugar levels and insulin levels, which both contribute to increased fat storage. When we are in a high stress situation, our body releases cortisol and adrenalin to increase energy levels, alertness and heart rate. An innate mechanism that would have served us well in the past when presented with a life threatening situation, but prolonged high cortisol levels can lead to poor health and increase levels of body fat. As cortisol is released, blood sugars are released from storage which triggers insulin to be released. Glucose that is in our blood and is not used for energy, is then stored by insulin in our muscle and fat tissue.

The type of carbohydrates you’re eating

Your carbohydrates might 'fit into your macros' but if they are highly processed they may be throwing your blood sugars out of whack. Carbohydrates all contain 4 calories per gram, regardless of how processed they are. However, the effect they have on your blood sugar levels is where the difference comes in. You might consume 130g of carbohydrates throughout the day and from a calorie point of view - it doesn’t matter where they come from. But consuming carbohydrates from foods that are high glycemic index, meaning they raise your blood glucose levels quickly, is going to promote fat storage more than consuming complex carbohydrates.

You are gaining muscle

The classic saying that 'muscle weighs more than fat' has some merit. If you have started a new gym routine you might be gaining muscle AS you lose fat, resulting in not much change in the scales. It may seem like a no brainer but it can be disheartening for many women who have been trying really hard at the gym for a few weeks only to see the scales stay the same, or go up. However it is super important to remember this is normal and to be expected when gaining muscle. A better measurement might be to also track progress using body measurements.

Not drinking enough water

Adequate water intake helps keep everything moving, including your metabolism. Research shows that increased levels of hydration are associated with increased weight loss. This is believed to happen for a number of reasons, the first being that higher intake of water reduces appetite, meaning less calories are consumed. However, water also increases your metabolism and lipolysis, which the the burning of stored fat.

You are not ‘regular’

In terms of visits to the bathroom. Constipation can leave you feeling bloated and holding onto weight. Ensuring regular visits to the toilet for a 'number 2' helps to keep things moving. Adults should aim to consume 25-30 grams of dietary fibre per day. What does this look like? Think veggies, fruit, quality carbohydrates, nuts and seeds. For more ideas on how to increase fibre check out this guide.

You are in survival mode

When we under-eat for a long period of time, our body's natural metabolism will slow down in order to preserve energy. If you have recently increased your intake to meet your needs, it might take a while for your body to adjust. Underating and calorie deficit are not the same thing. When we create a calorie deficit, we are creating a difference in the amount of energy we consume compared to what we burn, so the deficit energy will be taken from fat stores. However, undereating is when we do not provide our body with enough nutrition for it to sustain daily fucntions such as digestion, breathing, metabolism and temperature regulation. Therefore, our body begins to adjust and uses less calories to maintain these daily functions.

You have a medical condition

Certain conditions such as hypothyroidism and PCOS make it difficult to lose weight. However, with the right support and targeted advice it is absolutely possible. These conditions often alter the balance of hormones, slow down metabolism, increase appetite and promote fat storage through a number of different pathways. Without diagnoses, this can leave women wondering where they are going wrong, when from a nutrition and lifestyle point of view they are doing all the things right. Whilst diet and lifestyle can greatly improve these conditions alone, sometimes medical intervention and monitoring is required (for example, Hypothyroidism). A specialised dietitian can help guide you through the process of diagnoses and implement the correct nutrition plan to help relieve symptoms.

References

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