Reasons You’re Not Reaching Your Weight Loss Goals

Losing weight is no easy task, especially when it seems like no matter what you do, those pounds aren’t shedding like you want them to. This leads to frustration and backsliding into old habits that make it harder to achieve the weight loss goals you’ve set for yourself. So, why aren’t you achieving the weight loss you want? Well, there could be several reasons for this.

Unclear Goals

Setting unclear or undefined goals is the main reason most people fail to meet their weight loss goals. This could mean you’ve only chosen to lose weight without determining how.

That’s why most weight-loss experts recommend setting specific goals on what you want to accomplish in a month, 6 months, a year, and so on to help you plan accordingly. You may also want to set short-term goals for specific activities. Most trainers recommend that you stick to the SMART acronym:

  • Specific: A clearly-defined goal for choosing an activity, as well as the duration of the workout and time of day you’ll accomplish it.
  • Measurable: A way to track your progress, like losing a certain amount of weight, inches, or body fat each month.
  • Attainable: Setting realistic goals that you can meet each day, week, etc.
  • Realistic: Choosing realistic goals that are actually possible to achieve with the time you have available.
  • Timely: Setting a specific end date for your goal.

For a more in-depth breakdown of the SMART acronym, check this article out.

No/Loosely Planned Workouts

Planning workouts is essential to help you achieve your weight loss goals. This means laying out specific times for your workouts to happen, deciding whether you’re going to a gym or working out at home, what kinds of exercise you will do, etc. Setting a schedule makes it easier to plan your days around your workout. Trying to fit it in randomly makes it easier to skip, which can quickly become a habit for busy people. You should also plan what you’ll be doing during your workout. This includes the type of workout you’ll be doing, as well as the reps, sets, and weight if needed.

Unenjoyable workouts

People enjoy different things. It’s a simple idea that some of us forget when we think about how we exercise. Activities like lifting weights, running, and swimming might not be for everyone. It’s safe to say that if you find your workout unenjoyable or boring (even after getting relatively decent at executing it) it might not be for you. The act of working out should mentally stimulate you as much as it physically stimulates you. Step out of your comfort zone and try a new physical activity, it could be just what you need to discover your best active self.

Bad Eating Habits

There are a number of arguments on what is the best diet. Today we won’t get too deep into the specifics, rather, it’s important to note the commonly-stated phrase: that everything should be in moderation. Yes, food, but also our attitude and mentality towards our food. Overly-obsessing about an aspect of your diet can damage your relationship with food altogether, so tread with caution when setting your sights on an unrealistic diet. For more information and support on fostering and maintaining a healthy relationship with food, read Sondra Kronberg’s article How to Have a Healthy Relationship with Food.

With that in mind, there are still ways to adjust your diet that will unmistakably lead to weight loss. Let’s look at one of the foundations of our diet: calories. An excessive intake of calories is counterproductive when you are trying to lose weight—it means you are eating well over what you burn in a day. It's arguably the number one issue that keeps people from achieving their weight loss goals.

Avoid taking in too many calories by tracking what you eat and what you burn (rough estimates are fine, but developing an overall awareness is invaluable for the long-term). The easiest way to do this is through an app. An app I often point people towards is the MyPlate app that is supported by the U.S. Department of Agriculture.

In addition to calories, another foundation of a well-balanced diet is to make sure you get the correct nutrients in your system. These can be accounted for by tracking your macronutrients and micronutrients. Here is a brief and simplified categorization of the two:

  • -Macronutrients - carbohydrates, fats, proteins
  • -Micronutrients - iron, calcium, vitamin C, D, etc.

Apps can help you track these to a degree, but eating an assortment of healthy foods is the best way to do this. Stay tuned for an upcoming article that will go more in-depth on macronutrients and micronutrients.

Lastly, meal planning is an excellent way to set yourself up for success. As discussed earlier, setting unclear and unspecified goals is where many people falter. This goes for all aspects of a healthy lifestyle. Setting the goal of ‘eating healthier’ is just the first step. Having a game plan is what will get you to the finish line, it is what will help you reach your goals.

Not Enough Water

Water isn’t just for hydration. Drinking water before meals can also help reduce your appetite, so you’ll feel fuller at mealtimes, resulting in less overeating. Replacing sugary beverages with water also decreases the intake of those unwanted calories throughout the day.

According to the U.S. National Academies of Sciences, Engineering, and Medicine, the recommended daily intake of water is about 15.5 cups per day for men and about 11.5 cups per day for women. That’s a lot of water! Are you getting enough? If you’re struggling to find effective ways to get enough water into your system, try some of these methods:

Keep track of your daily water intake with a water bottle that has time marks! These bottles are marked by the hour so that you know how much water you should be drinking throughout the day. If you can’t make it through the whole thing in one day, that’s ok! Mark down your daily progress and work your way up, drinking more and more each day.

Add fruit to your water. If you find water bland and boring, sometimes all you need is a bit of flavor. Adding fruits can supply that sweet flavor you crave to make drinking it that much easier.

Reduce the presence of other drinks in your household. If your first inclination is to reach for a soda, an iced tea or some juice, the easiest way to make water your go-to is by reducing your access to these other drinks. Without them, you will eventually lose the habit of drinking something other than water, and over time drinking water will replace that habit.

Not enough Sleep

A good night’s sleep is an important factor for weight loss since your body is doing more than just laying prone in a comfy bed. Sleeping for 7 to 9 hours each night helps reset your body in several ways, including promoting digestion, regulating blood sugar, and balancing the hormones that tell us when we are hungry or full. Changing your sleeping habits is a must for meeting those goals.

Final Notes

Remember not to be too hard on yourself! Even if you make a plan for your workouts and meals, there are going to be setbacks. Things come up that may disrupt your workout or meal plans for a day, like emergencies, holiday gatherings, or birthday parties. A day off now and then is fine as long as you can pick yourself up and get back on track!

Good luck with your progress!

-Nitor Fitness Team

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