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Why am I not losing fat?

Why am I not losing fat?

19/11/2018 Weight Loss

Ever thought ‘I’ve tried everything but I am not losing weight’ or ‘I can’t lose weight’?

Losing weight is not a difficult task. All you need is a solid plan, right mindset and sheer dedication. And just because you don’t see quick results, it doesn’t mean nothing is happening. You might be building muscle or having results that are not visible yet.

Still, working out for some time and not seeing anything can be infuriating for anyone. To make sure that you don’t lag behind and get results quickly, you should take the help of the following points.

We have compiled the list of 7 main reasons why you might not be losing weight. Here it is:

#1 You have unrealistic expectations

Setting goals is a great thing. It motivates the person and helps in focusing on the final aim. But if you are setting goals that are too high or unrealistic, then you will only meet disappointment. You should remember that losing weight is a long journey.

You won’t see results within a day or two. It takes weeks to see any visible differences and that too, when you are following the regime correctly. While setting a goal, check if it’s feasible or not.

Don’t put too much thought on the end result too. Enjoy the means and you will not have to put in much effort.

Don’t rely on the scale either. Your workout will show results in your day to day lives. You will become more active, clothes will begin to feel loose and you will get stronger as you workout more.

#2 You are eating extra

Keeping track of the things you eat will make you aware of your eating habits. Your mind might be tricking you into eating more than you need to.

It’s not your fault however. That’s because our minds are made to eat more than we need. It is a result of evolution because our ancestors found it important to eat in this way.

To make sure that you don’t eat more than you need, you can maintain a journal or notes of your diet. Track what you’ve eaten throughout the day for a week and you’ll be surprised to see the results.

Dr. V. Amar, a bariatric and metabolic surgeon recommends to“choose foods and beverages dense with nutrients. Keep your personal preferences in mind and focus on variety to make sure you get the right nutrients.”

#3 Your day is mostly inactive

Even if you exercise 30 minutes a day you will need some additional movement in the day to keep yourself active. Taking small walks in your office or doing a few reps of squats between breaks can help in keeping your blood flow going.

Sitting on a desk for too long can have many harmful effects on your body too. By performing regular activity, you can ensure that you lead a healthier lifestyle.

#4 You are not exercising right

Your exercise plays a major role in your weight loss. When you are jogging slowly for a long time or going on a long bike ride, it is highly probable that your body isn’t burning enough calories.

It doesn’t mean that such workouts don’t help. They are better than not exercising but if you want to see real results you should try HIIT or High Intensity Interval Training.

It burns more calories and reduces your body’s appetite. It also takes less time to do so your workout will finish will faster. Apart from that, it also boosts your metabolism. You will just have to increase the intensity of your workouts. With HIIT, you can reduce your abdominal fat as well as enhance your fitness levels in less time.

#5 You don’t eat enough

If you’re following an extreme diet, one that says you should eat as less food as possible, you’re making a mistake. Social media is plagued with such diet ideas. Some of them might be effective but they are not good for long-term results.

Many people choose to do fasting for significant durations hoping it’ll reduce body fat. But it does the opposite.

A starving person eats more than necessary. You might eat more junk food because of the humongous hunger. Eat healthy amounts of nutrient-rich foods and you will avoid this issue.

The American Cancer Society lists many risks of side effects and long term side effects due to fasting. It can damage your vital organs too.

It will keep you energized and active throughout the day.

Check Out: Detailed Weight Loss Guide in Dubai

#6 You don’t eat fat and carbohydrates

Jeff Cavalier, an esteemed fitness coach and trainer says that people shouldn’t overlook the importance of carbohydrates. Consume the necessary amount of carbs by eating green vegetables.

Both fats and carbohydrates are necessary for providing your body with fuel. Without them, you will feel weak and get tired faster. This will lead to shorter exercise spans and so, less results.

You should also check how much protein intake you have. You metabolism requires a good amount of every nutrient.

According to the Academy of Nutrition and Dietetics, you should eat foods that contain monosaturated fat in place of saturated fat. This means, you should prefer natural sources of fats such as vegetables and fruits instead of junk food.

#7 You’re changing everything at once

Don’t change everything altogether. Humans are creatures of habit. You will need to start with small changes in your lifestyle if you want to see positive results.

“Many people try to change too much at a time when they want to start a healthy lifestyle.  I make small changes and see what works and what doesn’t, “says Tina, a fitness coach and nutritionist. “ If something doesn’t work I start trying new things.”

Your mind will not help you if you try to change everything at once. Start with small things. And as you will develop good habits, you will see that you have transformed considerably.

You might be learning new exercises, creating a time schedule, practicing healthy recipes and counting your calories. Don’t do all of this at once.

To simplify the process, you should prepare a checklist. List the things which you have to do and tick them off as you complete every one of them. Soon, you’ll realize that you have changed everything you need to.


We hope you found the above list helpful. Starting a healthy diet takes dedication, effort and patience but there  are many benefits of doing so as well.

What are your thoughts on the above tips?