Many people strive to shed excess weight and accumulated fat through various methods, such as reducing calorie intake and depriving themselves of delicious foods, carbohydrates, and sweets. Despite all the effort and attempts, when it comes time to step on the scale, the weight remains unchanged, which can be discouraging and disheartening. Even nutrition experts acknowledge that there are numerous cases where the body resists weight loss efforts.

Here, we will introduce you to the main reasons you’re not losing weight so that you can address the issue and achieve an ideal, well-proportioned body. Before feeling frustrated and defeated, check the following reasons:

Your Diet Lacks Enough Fruits and Vegetables:

‍Most fruits and vegetables are low in calories and high in fiber, which not only reduces fat absorption but also increases the feeling of fullness, reducing the amount of food consumed. Additionally, fruits and vegetables contain vitamins, minerals, and antioxidants that boost metabolism and serve as natural alternatives to sweets, helping to curb cravings. Therefore, make sure to include them in your daily diet.

Salt:

‍It's well known that salt increases thirst and, consequently, hunger as well. High salt consumption leads to fluid retention and cellulite formation. Apart from this process's impact on weight, it can also contribute to insulin resistance in cases of high salt sensitivity. The recommended daily intake is no more than a teaspoon and a quarter, including hidden salt in foods. Some recent studies have shown that high salt intake promotes the growth and development of fat cells.

Water:

‍Drinking 500 ml of water daily can boost metabolism by 30%, with the effect starting 10 minutes after consumption, peaking at 30 minutes, and lasting up to an hour. According to this study, consuming 1.5 liters of water daily can burn more than 48 calories. Therefore, it is recommended to drink 8 to 10 cups of water daily, and more if you sweat heavily or exercise. Drinking water before meals also helps you feel full, leading to less food consumption.

Dairy Products:

‍Foods rich in calcium, such as dairy products, reduce fat cell accumulation and speed up fat breakdown. Consuming three servings of dairy products, like milk and yogurt, provides the body with the necessary amount of calcium, thereby regulating metabolism.

Exercise:

‍If you are following a diet while exercising, you might not lose weight because exercise causes muscles to store carbohydrates as glycogen, which retains water in the muscles, potentially adding 1 to 2 kilograms on the scale. This doesn't mean you should stop training; instead, eat healthily and be patient.

Medications:

‍Are you taking any medications? Some medications can interfere with proper metabolism and lead to weight gain, such as antidepressants and sleep aids.

Hormonal Disorders:

‍Do you suffer from hormonal disorders such as diabetes? This is quite common, and it prevents weight loss, making it impossible. In these cases, insulin levels in the blood remain high instead of dropping to normal levels one or two hours after a meal. The excess insulin encourages body cells to use more energy in the form of glucose, ultimately converting it to fat. A glucose curve test can identify and address the problem.

Endocrine Glands:

‍Do you have hypothyroidism or any endocrine gland disorders? Hypothyroidism is a condition where the thyroid gland does not produce enough thyroid hormones, preventing normal metabolism and making it difficult to burn fat. Therefore, consult a doctor, get the necessary tests, and confirm the diagnosis.

Constipation:

‍When we suffer from constipation and the body doesn't eliminate food residues and toxins, weight can increase by up to half a kilogram. Additionally, it causes bloating of the colon, making weight loss difficult.

Following the Diet Faithfully:

‍Fasting is not a solution for weight loss. On the contrary, skipping meals and depriving the body of essential nutrients can lead to weight stagnation. Therefore, it is crucial to follow a healthy and balanced diet if you wish to lose weight.