Reasons For Not Losing Weight

1. Unrealistic Goals

Realistic and well-planned goals are very important in translating a desire to lose weight into action. They provide a plan of  change which is a transition for a healthier lifestyle. The goals will help you to stay focused on the process of changing behaviours and habits to lose weight. Set good goals which are specific and measurable. For example, a goal to jog for 30 minutes after work or a goal to cycle for one hour. Goals also must be relevant based on BMI and/ or healthy body composition together with a deadline, for example, to lose 5 kg in 6 months. 1,2

2. Skipping Meals

The idea of skipping meals to lose weight may not be the right approach. This is because skipping meals or refraining from having food may slow down the body metabolism. Less intake of food lowers the blood glucose level which may result in feeling irritable, dizzy and fatigue. Such consequences may probably lead one to overeat at the next meal. It is wiser to have regular meals with one or two snacks in between the meals to avoid cravings for high fat and sugary food. 3

3. Multitasking or Distracted

Mindful eating is paying attention as well as enjoying the food while eating. Multitasking may make it difficult to recall the amount of food consumed thus, resulting in overeating later in the day. Avoid multitasking while eating such as playing with the handphone or watching television. Mindful eating is a good habit to adopt for a healthier lifestyle and achieving weight loss goals. 4

4. Underestimate Calories Intake

Weight loss only occurs when we are in a calorie deficit. Emphasise on the overall quality of daily diet, with a lot of vegetables, fruits, grains, beans, nuts and seafood while cutting down on processed food such as chips, fried food or sugary beverages.

5. Decreased Metabolism 

In order to lose weight, keeping a high metabolism is important. However, when one gets older, the metabolism will tend to slow down. The lower metabolism is due to muscle loss, being less active and natural ageing effects. This may lead to gaining weight easily but difficult to lose it. However, staying active with regular exercise and having smaller portions of healthy food are ways to keep off the extra weight as one aged. 1,5