3 Reasons Why Your Weight loss is Stalling
But what if it's been fluctuating for a while? Or you were going really well then all of a sudden there has been no drop on the scale for more than 2-3 weeks?
Well, don’t worry, I’m here to investigate why this could be happening!
You are picking at your kids plate
I’ve written about this before, but I will continue to do so. The calories from the kids left overs do count! The taste test you do while cooking dinner - does count. The calories from the nibble at your hubbies burger while you're eating a salad - do count! Licking the knife after making your child a peanut butter sandwich - the calories do count!
I often notice with my weight loss clients, that after they have been losing weight for a while and their motivation starts to wean all these little nibbles start taking place. These calories from all these little habits can creep up and actually cause you to get out of a calorie deficit (a calorie deficit is when you consume fewer calories than your body expends which is needed for healthy and sustainable weight loss).
You're not drinking enough water
Water not only is essential for life, it is also essential for fat burning. Your body LITERALLY can’t burn fat without water. Your body cannot properly metabolise stored fat or carbohydrates without water. This process of metabolising fat is called lipolysis. The first step of this process is hydrolysis, this occurs when water molecules interact with triglycerides (aka fats) to create glycerol and fatty acids… Sorry, the uni student in me just went on a scientific tangent.
Long story short, drinking enough water is essential for burning off fat from food and drink, as well as stored fat.
Water may also suppress your appetite, boosts your metabolism, and makes exercise more efficient. More efficient exercise means more calories burnt, which then contributes to your results on the scale.
If you aren’t giving your body enough water it can mask your weight loss (hello water weight on the scale). Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid, which then can add to water weight on the scale. Water also helps keep waste moving by softening or loosening hardened stools. If you’re constipated, not only is it uncomfortable and unhealthy for your bowels, it can also mean a heavier weight on the scale.
If I haven’t convinced you enough to drink water, do it for your skin. Drinking enough water helps your skin feel, and look, fresh and plump! Steven Deliduka, board-certified dermatologist with Forefront Dermatology states. “Without adequate water intake, skin appears duller, and wrinkles and pores more prominent. Proper hydration levels help the skin to become plump and improve its elasticity meaning it's less likely to crack and have irritations and blemishes,” (D. Steven 2018).
You aren’t mixing up your exercise enough
Our bodies are super smart. If you keep doing the same routine every week our bodies will actually burn LESS calories doing the SAME thing. Our bodies think “ok, we need to conserve energy just in case we have a famine, so if she’s going to do the same thing each week, like she has been doing the past few weeks, I’m going to use less energy to do it.” It also requires less energy because it’s not challenging to the body anymore.
You have to keep challenging the body when you exercise if you want to see change. This can be simple to fix so please don't stress! There is a thing called a F.I.T.T principle. This principle helps with keeping your body guessing so you can continue to lose weight.
The principle stands for 4 things that you can change to ensure you are progressively overloading the body from week to week.
F- Frequency (if you’ve been walking twice a week, try for three times)
I- Intensity (time yourself doing your regular walk, then try to beat it next time)
T- Time (if you’ve been walking for 30 minutes try for 35 minutes)
T- Type (instead of walking, try jogging or swimming)
There you have it! Keep these in mind next time your weight loss stalls and you're wondering why the scale isn’t moving.
D. Steven 2018, https://forefrontdermatology.com/role-water-plays-skin-health/