If you are trying to lose weight, you probably know that is not an easy goal; it needs patience and consistency, and sometimes the results are not what you desire. As a nutritionist, I work with people who are trying to regulate their weight, but many times, they don't see the expected result asking me, “Why I don’t lose weight?” or “I barely eat, why I don’t lose weight?” If you feel this way and you don’t see results despite your weight loss effort, maybe you have fallen into the trap. This is often due to some mistakes we make without realizing it. Let's see together what the five most common reasons that hinder your weight loss are and what we can do to avoid them in order to achieve our weight loss goals.

1. Excessive focus on calorie count

Many people believe that weight loss is simply a matter of calories. That is, there is a general perception that if we eat fewer calories than we burn, then we automatically lose weight. However, the quality of calories is just as important. For example, 100 calories from an apple are not the same as 100 calories from a dessert. In addition to making us feel satiety, apples also provide us with many nutrients. On the contrary, while sweets will seemingly satisfy our hunger, in reality, they don’t fill us up, and we soon feel hungry again, while at the same time, they burden us with empty calories without providing us with any nutrients.

What should I do:

In cases of weight loss, while it is important to control the calories we consume in relation to those we burn, we should make sure to choose foods rich in nutrients, such as fruits, vegetables, whole grains, and lean proteins. We also shouldn’t be afraid of "good" fats, such as those found in avocado, nuts, and olive oil. In addition, we limit the consumption of processed foods, sugar, and foods that provide us with "empty" calories without any particular nutrient.

2. Skipping meals

Many people believe that if they skip meals, they will lose weight faster. However, this is wrong. When we skip meals, our body goes into "survival mode" and slows down our metabolism—the opposite of what we want. Furthermore, when we are very hungry, we are more likely to eat more than usual at the next meal, ending up not eating anything during the day and consuming excessive food at dinner.

What should I do:

In order to take care of our metabolism and blood sugar levels, it is important to have regular meals and snacks every 3-4 hours. We listen to our body and don't let it reach a state of excessive hunger because we will have the opposite results. In case we are away from home and it is not easy to have food available, some snacks that we can carry with us, such as a cereal bar or some fruit and nuts, can help us manage our hunger until the next meal.

3. Lack of sleep

Sleep is an essential part of our weight loss effort. When we don't get enough sleep or when we don't get quality sleep every day, our body produces more cortisol, a hormone that increases appetite and contributes to fat storage in our body. Additionally, lack of sleep can make us feel tired and drain our desire to exercise, which makes the calorie-burning process more challenging.

What should I do:

For adults, we make sure to get 7-8 hours of quality sleep every night. In order to enjoy our sleep and rest as much as possible, we create a relaxing environment in our bedroom: dark, quiet, and at a normal temperature, neither too cold nor too hot. Additionally, to avoid disrupting our sleep routine, we avoid caffeine and alcohol before bed.

4. Stress

Stress is another factor that can make it difficult to lose weight, as when we are stressed, our body also produces cortisol, which can make us eat more and store fat. For example, when stressed at work or about a personal matter, it is common to prefer unhealthy snack options that fill us with extra calories. Additionally, stress can make us feel tired and not move enough.

What should I do:

Yoga, meditation, and exercise are excellent ways to avoid unnecessary anxiety and stress and boost our mood, and reduce our need for unhealthy food choices. If anxiety is intense and makes our daily lives difficult, then we may need to talk to a specialist.

5. Lack of patience

Our desire to lose weight is so great that we often become impatient. Weight loss is a process that requires time and patience. Unfortunately, many people get frustrated when they don't see results right away and give up. However, persistence and the willingness to invest in our body and health are the keys to success.

What should I do:

When we are in the process of losing weight, it is good to set realistic goals regarding weight loss. For example, if we want to lose 15 pounds, wanting to lose it in one month is not a realistic goal; on the contrary, it can be risky for our overall health. Understanding and collaborating with our nutritionist can help us set a healthy and realistic weight-loss diet plan based on our goals. Furthermore, we should avoid comparing ourselves to others and focus on healthy eating and exercise, and the results we hope for will come over time.