Why You Can't Lose Weight

(Article first published as Top Reasons You Can't Lose Weight on Technorati.)

For many people, weight loss is a very difficult process and requires much more than just eating less and exercising more. There is a third element involving lifestyle, emotion, stress and motivational factors that can prevent you from reaching your ideal goal. Often, dieters will quickly lose 5 to 10 % of their body weight and reach a plateau which can’t be broken, regardless of their best efforts.

Using Diet to Control Weight, Improve Health
Healthy diet and regular exercise are essential parts of any sensible weight loss plan. The results of a study published in the journal Circulation underscores the importance of following the American Heart Association sponsored DASH diet which places emphasis on copious quantities of fresh vegetables, leafy greens, fruits, whole grains and meats such as chicken and turkey, while reducing red meat, sugar, refined carbohydrates, hydrogenated fats and salt.

Providing Extra Help Beyond Diet and Exercise
This research confirms that altering our diet away from processed junk food is the best way to regain our health. The DASH diet lowered blood pressure by 20%, improved blood lipids and triglycerides and allowed participants to lose weight as a natural consequence, even though it was not the primary goal of the study. Still, some people require additional help to reach their weight goal and overcome a weight plateau. Here’s a list of the top reasons that may be preventing you from shedding weight.

Reason 1 - Sleep Deprivation

Lack of sound sleep is the number one reason people can’t lose weight. The body requires 7 to 9 hours of sleep every night, and sleep is not cumulative so you can’t play catch up for past indiscretions. Our body has a long list of maintenance chores to perform while we sleep, and needs energy during that time. Eating too close to bedtime means our fat stores aren’t tapped during the overnight hours, a critical time to burn excess fat for energy.

Reason 2 - Missing Meals
People frequently will skip a meal such as breakfast, with the belief that they can save themselves the extra calories. This will always backfire, as our body will send a signal to our brain, compelling us to make up for lost calories. Further, breakfast is the most important meal of the day, as it starts our fat burning metabolism in motion, increasing calories burned throughout the day.

Reason 3 – Overestimating Exercise Calories

There’s no doubt that exercise is an important part of any weight loss regimen, but many people believe that because they exercise regularly, they can eat as much as they want. Unless you’re training for a marathon and running several hours each day, you’re not burning enough calories to warrant the extra food.

Reason 4 – Drinking Sweetened and Diet Beverages
Another very common weight loss mistake is drinking your calories. Not only are most sweetened beverages loaded with fat-promoting high fructose corn syrup, but they have no nutritional value. Avoid all sugary drinks, and substitute water or fresh brewed tea which has been shown to promote weight loss. Research shows that diet drinks sweetened with artificial chemicals actually fuel weight gain by disrupting hormonal signals to the brain to stop eating.

Healthy weight loss can be a difficult road for many to navigate, as calorie restriction and physical activity are frequently not enough to deliver the desired result. Controlling key behavioral factors can play an important role in fueling further weight reduction, especially when your progress has stalled. Incorporating lifestyle changes into your weight loss plan will help you reach your healthy weight goal quickly and with a minimum of effort.