Frustrating Plateaus

Failure to Lose Weight Despite Exercising: Causes and Solutions

The problem of not losing weight despite exercising is a puzzling phenomenon for many people. Despite practicing effective exercises to lose weight, they are still disappointed. In this article, we will explore the reasons for this problem and provide solutions to overcome it.

Failure to Lose Weight Despite Exercising: Linked to These Reasons

According to a professor of health sciences at the University of South in Australia, the human body consists of fat mass and muscle mass, bones, and muscles. Fat contains more energy, but it also requires more energy to burn fat, and the body must burn more energy than it consumes to lose weight.

Follow the Diet for a Long Time

Following various diets for a long time can lead to a state of "starvation or deprivation," which can prevent the body from losing weight. This is a common problem for many women or girls who are exposed to a very common problem, which is weight stability and failure to lose weight despite exercising.

Eating Foods Unconsciously

Eating foods unconsciously will prevent the brain from sending satiety signals to the stomach, leading to overeating during and between meals, especially after exercising, thus exceeding the daily calorie intake and gaining weight.

Not Eating Enough Proteins

Proteins play a major role in weight loss, as they are responsible for providing a feeling of fullness for a long time after meals. They also help raise the burning rate and build muscle. Therefore, eating them in small quantities may contribute to weight loss despite exercising.

Eat Lots of Carbohydrates

Studies have recently proven that low-carb diets, such as the keto diet or the Locarb diet, help in losing weight more than traditional diets that rely on reducing calories and fat by two to three times, so consult your physician about taking advantage of these systems while exercising.

Failure to Adhere to the Diet Followed While Exercising

The majority of women or girls believe that they adhere to the diet while exercising, but the reality is completely different, as they often suffer from an eating disorder that may go so far as to forget what they ate during the day.

Failure to Observe Healthy Food Portions

The majority of women fall into the trap of overeating foods that are classified as healthy, especially while exercising. This classification makes them eat it excessively, thinking that it will not cause weight gain.

Food Allergy

Some women or girls suffer from allergies caused by eating certain foods. Eating these foods despite intolerance may lead the body to enter a defensive state that results in storing foods in the form of fat and reducing the burning rate in the body, thus not losing weight despite exercising.

Not Sleeping Well

Poor sleeping habits, despite continuous exercise, lead to weight gain or stability, including staying up late, sleeping during the day instead of at night, and sleeping in a place that is not quiet and not dark.

Hidden Medical Reasons

The reason for not losing weight despite exercising may be due to the woman or girl suffering from a disease that she does not know exists, such as "high levels of cortisol, adrenaline, hormonal imbalance, insulin resistance, hypothyroidism, diabetes," and others.

Ideal Solutions to End Your Suffering with Not Losing Weight Despite Exercising

Dr. Maha pointed out the most important ideal solutions that you can follow to overcome the problem of not losing weight despite exercising, as follows:

• Drink more water every day without getting bored.
• Do not prevent yourself from getting enough healthy sleep.
• Commit to knowing the calories in healthy foods and the recommended servings.
• Focus on eating main meals and snacks, and stay away from any distractions while eating, especially before and after exercising.
• Develop a diet according to your body type and health condition, and also determine the types of exercise suitable for your body with specialists and nothing else.
• Carefully track the calories allocated to your body type and health condition.
• Regularly exercise, and consult a fitness trainer who specializes in changing exercises according to the number of kilograms you want to lose.
• Continue to apply stress-reducing strategies, such as practicing yoga and meditation. This may help lose weight during exercise and indirectly.
• Eat more foods rich in fiber, as it works like magic to lose weight while exercising.
• You can follow the intermittent fasting system, as it contributes to consuming smaller amounts of calories while maintaining muscle mass and increasing metabolic rate while losing weight and exercising simultaneously.
• Allocate a fixed time for main meals and snacks, and prevent consuming any foods or drinks outside of these times except for water, whether before or after exercising.

By following these ideal solutions, you can overcome the problem of not losing weight despite exercising and achieve your weight loss goals.