Wed | Feb 21, 2018

6 reasons you’re not losing weight

Published:Wednesday | March 23, 2016 | 12:00 AM

You are exercising regularly and sticking to your diet. In fact, as far as you know, you are doing all the right things, but still the scale won't budge. You're at a lost trying to figure out what you could be doing wrong.

Well, you could be making some mistakes without even realising.

Below are some common mistakes people make which hinder their weight-loss goal.

1. Not having the right mindset

The power of positive thinking and those feel-good hormones also affect the outcome of your diet, weight loss and healthy goal. According to researchers, just thinking and believing that your meal is light and unfulfilling can actually lead to a spike in ghrelin, a hormone that makes you feel hungry. The trick is to think about your meal (no matter what you're eating, even if it's just a salad) as a five-course filler loaded with all your favourites. Savouring every bite as the meal of your dreams will help you to feel more satisfied and fulfilled.

2. Not drinking enough water

This can't be stressed enough. Drinking eight or more glasses of water per day is one of the most important steps in your weight-loss goal. Consuming water regularly throughout the day not only fills you up and prevents you from overeating; it also flushes out the system; aids digestion; keeps your body hydrated; aids in keeping your joints lubricated, which is very important for both daily functions and in preventing your body from injury during exercise; increases the rate at which people burn calories by revving up your metabolic rate; and without proper hydration, your organs can't and won't function efficiently. Whenever you feel hungry or even peckish, drink some water first. It may be just what your body needs instead of food.

3. Eating too fast

Stop wolfing down your food like it's a contest and take the time to enjoy every bite. Experts explain that slowly chewing and enjoying every bite will give your body enough time to signal that it is full. When you eat too fast, you consume far more than you realise and much more than you really want to. By the time you're done wolfing down your food, you end up feeling stuffed. Taking it slow means you'll enjoy every bite, will feel full and stop eating when you've really had enough.

4. Eating too much healthy foods

The old adage that too much of one thing is not good for you rings very true. Whether it's healthy or not, the rule of moderation and portion size still applies. Also, remember that although some healthy foods may be loaded with nutrients, they may also be loaded with calories, and consuming too much will just defeat the purpose. So, no matter how healthy the food choice, still share it out in the proper portion and consume just that amount. Portion sizing will also make it easier to keep track of your eating habits and how much you're consuming.

5. Not mixing up your workout routines

It's important that you regularly change up your exercise routines because your body will easily adapt to one workout routine after doing it for too long. Mixing up your workouts will go a far way in your weight-loss goal. Even more beneficial is adding weights, strength and resistance training to your workouts. Increasing your body's muscle mass is critical to increasing your metabolism and revving up your weight loss.

Also, pay attention to what you eat after a workout. Most people make the mistake of eating too much, and eating the wrong things after a workout because they feel they deserve the reward. If you're hungry after your workout, consuming a moderate serving of lean protein will be quite filling and won't defeat your weight-loss goal.

6. Skipping meals

One of the biggest mistakes you can make is skipping a meal. You may think you're cutting down on calorie intake to aid your weight loss, but it will actually have the reverse effect and help to defeat your weight-loss goal. Missing a meal will only cause you to feel hungry and fatigued. It will only force your body to go into starvation mode, slowing down your metabolism and preventing you from burning calories. Not only that, but it will also cause you to overeat later in the day. So, ensure that you have your three square meals per day - breakfast, lunch and dinner - and make breakfast the biggest meal. Ensure each meal is properly balanced with whole grains, lean protein, vegetables, and the smallest portion being starch.