If you are in a healthy weight range and are not losing weight despite your efforts, there could be several reasons for this:
Caloric balance: While you may be within a healthy weight range, if you are consuming as many calories as you are expending, your weight may remain stable. Weight loss requires creating a calorie deficit, where you consume fewer calories than your body needs. It's possible that your current calorie intake matches your energy expenditure, preventing further weight loss.
Body composition: Weight alone does not provide a complete picture of your body composition. Even if you are in a healthy weight range, you may have a higher body fat percentage and lower muscle mass. In this case, your goal might be to improve your body composition rather than focusing solely on weight loss. Incorporating strength training and other forms of exercise can help build muscle and improve body composition.
Plateau effect: It's common for weight loss to plateau at certain points in the journey, even when you're making efforts to maintain a calorie deficit. Initially, your body may respond well to changes in diet and exercise, resulting in weight loss. However, as your body adjusts to the new routine, it may become more efficient at conserving energy, leading to a slower rate of weight loss. In such cases, it may be helpful to reassess your strategies, make adjustments to your routine, or seek guidance from a healthcare professional or registered dietitian.
Hormonal factors: Hormonal imbalances, such as those related to thyroid function or stress, can affect weight loss efforts. These imbalances can influence metabolism, appetite, and the body's ability to burn fat. If you suspect hormonal issues, it may be beneficial to consult with a healthcare professional to assess and address any underlying concerns.
Underestimating calorie intake: It's possible that you may be consuming more calories than you realise. Small portion size discrepancies or hidden calories in certain foods and beverages can add up and hinder weight loss progress. Keeping a food diary or using a calorie tracking app can help you monitor your intake more accurately.
Non-dietary factors: Factors beyond diet and exercise, such as stress, lack of sleep, medication side effects, or underlying medical conditions, can impact weight management. These factors can affect appetite, metabolism, and overall well-being. Addressing these aspects and seeking professional advice may help overcome barriers to weight loss.
Remember, weight is just one aspect of overall health. If you're already within a healthy weight range, focus on maintaining a balanced lifestyle that includes regular physical activity, nutritious eating, and overall well-being rather than solely pursuing weight loss. It's always a good idea to consult with a healthcare professional or registered dietitian for personalised guidance and support.
