Losing weight is a huge challenge for many. Despite the fact that there are various types of diets, exercise programs and supplements available, actually losing weight is still a hurdle for some. It can be very frustrating when all your efforts do not seem to work. There may be underlying causes that are not immediately visible. In this blog we will discuss the most common reasons why losing weight does not work. We will also give you the tools to overcome the obstacles.
Why is losing weight so difficult?
Losing weight is often described as a simple formula. You have to eat less and exercise more. In reality, losing weight is a complex process that depends on several factors such as your metabolism, hormones, genetics and your environment.
It is important to find a balance between nutrition and exercise. In addition, mental blocks, stress and too little sleep can play a major role in why you are not losing weight. The process of losing weight is not the same for everyone. After all, every body is unique. By gaining insight into the causes of problems, you can take the right steps to tackle these problems. The handles in this article will help you on your way to getting started with your weight loss process.
Why am I not losing weight?
There are several reasons why you may not be able to lose weight, even if you think everything is going well. Here we discuss the 10 most important causes that can hinder weight loss.
1 - Too little exercise
A common problem that prevents people from losing weight is a lack of exercise. Exercise burns calories, and without enough physical activity it can be harder to lose fat. It is therefore common for people to overestimate exercise and underestimate the number of calories they eat.
To really make the switch and get enough exercise, it is important to find something you enjoy. Activities such as walking, cycling, dancing or group sports can be fun and help you make exercise a regular part of your routine. In addition, hiring a coach or finding a training partner can be a good motivation to keep going. A coach can guide you with a personal plan, while a training buddy provides extra encouragement and fun.
Setting specific, achievable goals, such as walking a certain distance or participating in a sporting event, can help you stay focused. By continuing to challenge yourself and finding joy in movement, it becomes easier to keep going. Ultimately, it’s all about finding something that works for you and that keeps you motivated to keep moving regularly.
How much exercise should you do daily to lose weight?
To lose weight effectively, it is recommended to exercise moderately to intensively for at least 150 to 200 minutes per week. This means that you do activities that increase your heart rate and breathing, such as brisk walking, cycling, or jogging. Spread this exercise over several days, with sessions of at least 30 to 60 minutes each time. In addition, it is important to do strength training twice a week to build muscle mass and boost your metabolism. Also, don't forget to sit less, because sitting still for long periods of time can hinder your efforts.
2 – Which diet suits you?
One of the most effective ways to lose weight is to gradually change your lifestyle instead of making drastic changes. Where many people go wrong is by going on extreme diets all at once. These diets are often unsustainable or lead to hunger or loss of essential nutrients. This will eventually lead to cravings and overeating. The key is to make small, sustainable changes to your eating habits that you can maintain in the long term. For example, think about:
- Replacing sugary snacks with healthy alternatives such as fruit or nuts
- Increasing the amount of vegetables on your plate.
- Choosing a whole grain product over white, processed foods.
- Drinking more water throughout the day, especially before meals, to promote a feeling of fullness and prevent overeating.
The small adjustments above can make a big difference. In addition, supplements such as the Fatburner can help speed up your metabolism*, which supports your efforts. The Craving Crusher can also help you reduce cravings during the day. The Fatburner without caffeine is specially developed to reduce cravings, making it easier to resist temptations and not quickly fall back into your old eating patterns.
By making gradual changes to your diet and using these tools, you can achieve your weight loss goals without imposing too many restrictions on yourself.
3 – Choose the right sport
Not every sport is equally effective when it comes to losing weight. Some sports burn more calories, which can make a big difference if you want to see results faster. If you are looking for a sport that burns a lot of calories, squash and cycling can be a good option. Squash is an intense sport where you are constantly moving. This causes a lot of calories to be burned in a short time. Cycling also helps you burn calories while working on your endurance.
It is also important to vary the type of exercise you do. Strength training is essential for building muscle mass, which increases your metabolism and helps you burn more calories in the long run. Cardio activities such as running or cycling are also effective ways to burn fat and improve your fitness.
So if you are wondering which sport is best for losing weight, the answer is often a good combination of strength training and cardio. This combination ensures that you burn fat and build muscle mass, which is essential for a lean and strong body.
4 – Stress plays a role
Stress is a major culprit when it comes to losing weight. When you are stressed, your body produces the hormone cortisol. Cortisol causes you to store more fat, especially around your belly. Stress can also cause you to eat more, especially comfort foods that are often high in fat and sugar. This is a common reason why stress prevents you from losing weight.
If you want to lose weight, it is essential to get your stress levels under control. Relaxation techniques such as meditation or yoga can help with this. Getting enough sleep and building in regular rest periods also help to reduce your stress. When losing weight does not work and no discipline seems to work, this can often be due to stress. By reducing your stress, you will notice that it becomes easier to maintain discipline and persevere with your weight loss process.
5 – Medical causes
Sometimes it can happen that losing weight does not work, despite having adjusted your eating habits and exercising enough. This can be due to underlying medical causes. Various conditions or medications can make losing weight more difficult, making losing weight a much greater challenge.
For example, certain medications, such as corticosteroids, antipsychotics, or antidepressants, can lead to weight gain or difficulty losing weight * . In addition, hormonal problems such as thyroid problems (e.g. hypothyroidism) can cause your metabolism to slow down, making it more difficult to lose weight * .
Eating disorders such as binge eating can also make it difficult to lose weight, as they cause you to uncontrollably consume more calories than your body can process. Other factors, such as genetics, disrupted sleep patterns, or irregular lifestyle habits, can also contribute to weight loss problems. If you suspect that there is a medical cause for your weight gain or your inability to lose weight, it is important to contact your doctor. The doctor can examine you and refer you to the appropriate specialists for further guidance. Medical help may be necessary in some cases to address the underlying cause and to help you lose weight in a healthy way.
Genetic predisposition
Some people have a harder time losing weight due to genetics. Your genes determine how quickly your body can burn calories, how your body stores fat, and even how hungry you feel. Although you can’t change your genes, you can develop a strategy to adjust your lifestyle to still lose weight. It’s important to listen to your body to see what works for you. After all, every body is unique and different.
Bad sleeping habits
It was briefly mentioned earlier, but a lack of sleep can have a negative effect on weight loss. Poor sleep disrupts the hormones that regulate hunger and satiety. This makes you eat more and feel full less quickly. In addition, too little sleep affects the amount of energy during the day. This can lead to less exercise and more desire for unhealthy food.
To address this issue, you can take a few steps to improve your sleep habits. Make sure you eat well in advance so that your body isn’t busy digesting when you go to bed. Also, get plenty of rest before bed by doing relaxation exercises or taking a warm bath. This will help your body and mind relax. It can also help to write down your thoughts before bed to clear your mind and reduce your worries. Creating a calming routine can improve the quality of your sleep, which can help you lose weight.
Psychological causes
Losing weight is not just a physical aspect, but also a mental one. Many people experience emotional eating, where they quickly turn to food to deal with negative emotions. In addition, problems such as a negative self-image, lack of self-confidence, or depression can hinder weight loss.
It is important to address these psychological obstacles, for example by seeking help from a medical specialist. This way you can work on a healthy relationship between food and your body.
Lack of discipline
Finally, discipline plays a huge role in weight loss success. The ability to stay consistent with healthy habits is often the key to success. This doesn’t mean you can never indulge in a treat, but it does mean that you need to stick to healthy eating and exercise patterns in the long term. It’s important to find a balance and something that works for you. The 80/20 rule can be very helpful. Make sure 80% of your diet is healthy, and you can fill in the remaining 20% with things you enjoy. This way, you can maintain the enjoyable aspect of eating, without consuming too much.
An effective way to build discipline is to set small, achievable goals and put a checkbox or note next to each healthy choice you make. This will help you stay aware of your progress and give you a sense of accomplishment. You can also make it easier on yourself by adjusting your environment, such as keeping healthy snacks within reach and avoiding temptations. In addition, it may be advisable to involve a coach or buddy for extra support and motivation. A coach can provide you with personal tips and a buddy can help you stay motivated and persevere, even in difficult times.
By incorporating these small, practical steps into your daily routine, you will increase your discipline and make healthy choices more natural and easier to maintain.
What should you do if you can't lose weight?
If you are still not losing weight despite all your efforts, it can be very discouraging. There are steps you can take to help your weight loss journey along. Below are some practical tips you can use to overcome the obstacles
Find a training partner or coach
Having a partner or a coach can make a huge difference. Whether it’s a good friend who also wants to lose weight, or a professional coach who helps you with a personal plan. Both can provide you with the support that helps you stay on track.
Register for a sporting goal
An athletic goal can be a great source of motivation. This is really something you can work towards. Whether it’s a running race, a bike ride or a fitness challenge. Having goals can help you stay motivated and focused.
Ask for help
If you’re struggling to lose weight, don’t hesitate to ask for help. Sometimes, a little extra support is just what you need to achieve your goals. At Sterrenstof, we’re here to help you get started in the right direction. Our customer service team is here to help you set realistic goals and discuss which products and strategies can help you best.
Whether you have questions about adjusting your diet or using our supplements, we offer customized advice. Feel free to contact us for personal advice and we will gladly help you on your way to a healthier and fitter life.
Frequently Asked Questions
- What should you do if you can't lose weight?
It is important to first determine the possible causes. Is it your diet, your exercise habits, or perhaps a medical cause? Adjust your strategy and consider seeking professional help.
Some important steps you may want to consider:
- Analyze your current eating pattern and calorie balance
- Evaluate your movement pattern: do you exercise enough?
- Reduce stress and get enough sleep
- Consider medical causes, such as hormonal imbalances, that may complicate weight loss
- What really helps you lose weight?
A combination of healthy eating, regular exercise, sufficient sleep and stress reduction are the most important pillars. Consistency is key here.
Here are some concrete tips that can help you:
- Establish a long-term calorie deficit by adjusting your calorie intake and/or increasing your physical activity.
- Choose foods that help you feel full longer, such as protein, fiber and healthy fats.
- If possible, use products that contribute to a healthier energy intake, such as low-calorie snacks, supplements such as protein shakes , or meal replacements. Whey protein can support you by providing high-quality proteins that contribute to the maintenance of muscle mass during weight loss, and ensure a long-lasting feeling of satiety.
- Why aren't you losing weight?
There could be several reasons why you are not losing weight, such as hormonal imbalances, lack of exercise, or poor eating habits.
Here are some possible causes:
- You may be eating more calories than you burn
- You have too little physical activity
- There may be hormonal or medical problems that hinder weight loss, such as thyroid problems
- You are dealing with stress or lack of sleep, which makes it difficult to lose weight
- Why is losing weight so difficult?
Losing weight is difficult because it is a combination of both physical and mental factors. You have to maintain a calorie deficit for a long period of time to lose fat, which can be mentally challenging. In addition, environmental factors such as stress and lack of sleep can complicate the process.
What should you strive for in the long term to lose weight structurally?
- A sustainable eating and exercise pattern that you can maintain
- Stress management and sufficient sleep, as mental factors play a major role
- Keep setting realistic goals and work on your motivation and discipline
- Why does my weight keep getting stuck?
This could possibly be due to hitting a plateau, where your body is adapting to your current diet and exercise. Adjusting your calorie intake or your exercise routine can help you break through this plateau.
Tips to break through a plateau:
- Increase the intensity of your workouts, add strength training, or change up your cardio routine
- Evaluate your calorie intake: is your current intake still appropriate for your goals?
- Vary your food choices and try new healthy recipes
- Get enough rest and recovery, which can help bring your body back into balance
Service from Sterrenstof
At Sterrenstof we understand that losing weight can often be a challenging journey. Sometimes it seems like, despite all your efforts, the desired results are not forthcoming. Our mission is to help you with that by offering products that support you in every step of the way.
With our supplements, such as the Sterrenstof Fat Burner, which helps you speed up your metabolism, and the Craving Crusher, which keeps your appetite and cravings under control, you can achieve your weight loss goals in a sustainable way.
Our customer service is always ready to guide you in choosing the right products and setting realistic goals. We believe in a personal approach, and are happy to help you with questions about the best steps to take to achieve success.
Together we will ensure that you not only lose weight temporarily, but also achieve lasting results. Contact us today, and take the first step towards a healthier, more energetic life with Sterrenstof by your side.
*= health claim evaluation is ongoing.
In this weight loss blog, nutritionists Noah and Iryna, both graduated in Nutrition and Dietetics, share their extensive knowledge. With a solid background in scientific studies and practical applications, they offer in-depth insights into effective weight loss strategies. I, Sietze, contribute my practical experience gained through years of fitness and a personal interest in nutrition. Together we offer a holistic view on healthy and sustainable weight loss, with Noah and Iryna's advice as the central focus.