Why am I not losing weight even with a calorie deficit?

medanta.org - The Real Reason You're Not Losing Weight In spite of Exercising

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You’re Not Getting Enough Sleep

You're less likely to exercise or go to the gym if you're sleep-deprived. The lack of sleep can leave you physically hungry due to two hormones: Ghrelin and Leptin. Ghrelin signals hunger and Leptin is responsible for stopping it. Low secretions of leptin (due to sleep deprivation) can slow down your metabolism and leave you with constant feelings of hunger. Sleep deprivation can also affect the secretion of cortisol, one of the hormones that regulate your appetite.

2. You’re Not Making the Right Diet Choices

Consistently binging on unhealthy or junk food on the weekend could be hurting your weight loss goals. Research suggests that exercise alone may not contribute to substantial weight loss, without sufficient changes to the diet. This doesn’t mean you can’t treat yourself at all. The most effective diets have significant variety and are balanced with the right amounts of Protein, Fat, and Carbohydrates.

3. You’re Not Controlling Your Calorie Intake

Most people who have difficulty losing weight are simply eating too many calories. An important factor in weight loss is how many calories you're eating versus how many calories you're burning. It may seem easy, but if you're not tracking your calories each day, you may be consuming more than you think.

4. You’re Not Drinking Enough Wate r

Drinking a glass of water before your meals can benefit weight loss. In one 12-week weight loss study, people who drank half a litre of water 30 minutes before meals lost 44% more weight than those who did not. So make it a point to drink plenty of water during the day.

5. You’re Over-Exercising

One of the main reasons why burning calories through exercise may still not result in weight loss is due to overexertion, or inflammation of your body. If you exercise too hard on a daily basis, there is an excess of inflammation in your body. All the added up inflammation makes you gain more weight than lose. Additionally, your body eventually adapts to your workout regime and becomes more efficient, spending fewer calories and slowing down your weight loss progress. This is known as the weight loss plateau and hinders your weight loss.

6. Know Your Metabolic Rate

Your Resting Metabolic Rate defines the number of calories you burn by all the activities you carry out in 24-hours. Knowledge of your Resting Metabolic Rate will allow you to calculate the actual amount of calories you need in a given day. You can then create a calorie or energy deficit by adjusting your dietary intake with the amount of exercise you undertake on any given day. It is important to note that this strategy can be counterproductive to your weight loss attempts if you fail to give your body its daily minimum amount of calories. Such deficits will force your body to go into conservation mode and burn less energy thus negating any weight loss attempts.

7. You Have Other Health Conditions

There are some medical conditions that can drive weight gain and make it much harder to lose weight. These include hypothyroidism, polycystic ovarian syndrome (PCOS) and sleep apnea. Certain medications can also make weight loss harder, or even cause weight gain. If you think any of these apply to you, speak to your doctor about your options.

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Can you trick yourself into losing weight?

Cut your food into small portions: Cutting down your food or dividing the content is an easy way to trick your mind. By making small chunks of food you will actually consume less and feel satiated for a long time. It also ensures that your calories are divided and you don't end up consuming everything at once.

timesofindia.indiatimes.com - Tricking your brain might help you lose weight faster - Times of India

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