Why am I not losing weight?

Excess weight is usually due to a set of factors and not just one. To evaluate why we stay above the weight that is considered healthy we must take into account a series of conditions. When analyzing them we will realize that there are several reasons.

• Motivation is key: changing habits is not easy so motivation is necessary to not abandon the diet.
• Excessive and unhealthy snacking is one of the factors that keeps us from achieving results.
• Choosing light ways of cooking and nutritious but low calorie foods is essential.

Let's review what are the most common causes for which a person cannot establish himself, and finally maintain himself, at an adequate weight (understood as adequate as healthy, that is, the one obtained from the formula of the Body Mass Index (BMI) : divide the weight by the height squared. If the result is between 18 and 25, it means that we have a correct weight).

Lack of motivation: why do we want to lose weight? What reasons make us lose weight? How far do we want to go? And what efforts and changes are we willing to make? It may seem silly but if we are not clear about the reasons and we are not sufficiently motivated to change our dietary habits, it is very likely that we will not achieve our goal. Why do many people who usually experience weight loss problems get it before a wedding celebration or after becoming aware of a health problem like one? Precisely because at that moment they have found sufficient motivation to carry out all the changes they must make and they assume the effort that it entails.

Wrong method: there are many that we can cling to, without having health guarantees in this regard, that promise us many things and that generally manage to cause us a sudden initial weight loss and then are unsustainable. Monotonous diets, which eliminate entire food groups and appear as magic formulas that attract but are not feasible in the long run, are often advised. In fact, in the long run they could lead to shortages. We must allow ourselves to be advised by an expert who, unless we suffer from health problems, will not prohibit food groups but will indicate a progressive change in habits and that, of course, must be maintained over time unless we want to regain the weight.

Abandon prematurely: in many cases the simple act of committing an excess in the context of a slimming diet is already the trigger that leads us to abandon it ("since I have already skipped the diet, now it does not matter"). We run into willpower and negative thoughts again. Other times, after an excess, we punish ourselves without eating dinner or with similar behaviors, which only creates more physical and mental expectations about the next meal. We are human, we have a social life and an excess can occur, we simply have to continue with the appropriate habits in the next intake; neither throwing in the towel nor punishing oneself are usually good ways to deal with it. We can simply make the next meal a little lighter to make up for the larger one.

Itching a lot and badly: there are many reasons that can lead us to itch and this can become a difficult habit to eradicate. We must find the reason or reasons why we bite and little by little put a solution, biting less, eating less caloric and healthier foods, etc. If we bite for psychological issues (to appease it, for example) we must accept that biting is not the solution and look for a better way out of our nerves: sports, a hobby, or face the problem if that is what it is about. If during the day we do not eat well we must put a solution to it, making enough meals (between four and six intakes) and of adequate quantity and composition, satiating ourselves when we should and forgetting uncontrolled snacks.

Do not change habits: the concept of "weight loss diet" should be changed to "modification of eating behavior and habits". There are no forbidden foods nor should we give up our social life for fear of skipping the diet. It is simply a matter of finding a way to go to a lunch or dinner without taking hypercaloric intakes, knowing how to choose lighter foods and drinks and controlling the quantities. And if, from time to time, we have an ice cream, or another energy food, nothing happens.

Bad food choices and cooking techniques: in many cases the problem lies in our habit of making very fatty preparations or choosing foods that are highly concentrated in energy. On these occasions, with a small amount, we already take in a lot of calories, and if these are not burned with daily activity, the result is a progressive weight gain that, over time, becomes noticeable. If, in addition, we add times in which more excesses are committed such as vacations or Christmas and if, to top it all, we exercise less every year, in the end we end up adding a few extra kilos. The secret is to go light (steam, iron, oven, sautéed with little oil ...) to the detriment of the fattest (fried, battered, breaded, fatty stews, in sauce ...). Likewise, it is about prioritizing vegetables, fruits, fish, whole grains and legumes, and reducing saturated fats (substituting whole dairy products for skimmed ones, avoiding cold cuts, fatty meats and pastries or pastries) and sweets. It is also important to drink more water and less sugary sodas and alcoholic beverages.

Little exercise: sometimes, despite arriving home exhausted, all our exercise has consisted of going from one place to another, by car, motorcycle or public transport and getting exhausted by the rush and hustle and bustle. We are part of an increasingly sedentary society and that largely causes overweight and obesity problems, which are also associated with an increased risk of cardiovascular and osteoarticular ailments. It should be part of our routine (walking, cycling, swimming, etc.) for at least half an hour, three days a week.

Not setting a realistic goal: the famous "miracle diets" attract us with rapid and substantial losses that are then very difficult to maintain. Other times we set the ultimate goal, which is often far away, and despair at the thought that we will never get there. The rate of weight loss will vary depending on each person, depending on age, required weight loss, previous dietary history, personal conditions, etc. Thus, only a professional can advise us on whether we are at an adequate pace or not, and should help us to set realistic objectives based on our case.

Not maintaining habits: the number one mistake in getting the right weight is to relax and progressively return to our previous dietary habits. It is very important, and we must be clear about it before we start, that our way of eating and our activity habits favored overweight, so that if we return to them we will regain the weight that we have managed to reduce. Therefore, if we want to achieve a healthy weight for life, we must make changes that must be maintained forever.

Let yourself be advised

weight loss can be influenced by many factors and there are many conditions that come into play. It is about changing our habits, keeping caloric foods at bay, setting a realistic goal, knowing what kinds of preparations are best for us, having strategies to avoid snacking between meals, knowing the foods that satisfy and nourish us with fewer calories or have a more interesting nutritional profile, etc. For all this, we can be helped by reading a reliable bibliography that provides us with the advice of a professional or directly going to a specialist to advise us.