Losing weight is hard. Yet, on any given day in my clinic, about 40% of my patients get this same lesson “You need to lose weight”.
There is no doubt that losing weight is one of the biggest challenges we have in our healthcare system. There are so many chronic diseases that are tied to excess weight- Diabetes, high blood pressure, heart/cardiovascular disease, arthritis, and so on.
If you ever wonder why you can’t lose weight despite changes in diet or your lifestyle, you are not alone. There are some inherent reasons why weight loss is harder than conceived. Below, we review some important reasons why someone can’t lose weight.
Normally, people do not think when they eat. To some, it is like breathing. If you like something and it looks good, it gets picked up.
Planned eating or calorie counting does not come naturally. And that is a problem. Some people just take in excessive amounts of calories on a daily basis. And calories add up. I have personally done caloric counting on some individuals who are fairly inactive and have been shocked with what I have found.
In those scenarios, the reason for “why can’t I lose weight?” was fairly obvious.
Calories simply are not the only factor. The source of those calories is equally important. Snacking multiple times during the day with sugary snacks and processed foods such as chips, pretzels, bread—all add up. Top this off with some cookies and ice cream before bed and you have already exceeded the target.
To help you lose weight, the first thing to change is to plan meals for the day. That is, plan exactly what you will be eating the next day and prep it. Without a plan, there is no regulation, and without this, human nature always dictates “more”.
Try to write up recipes you like ensuring that you attribute only a certain amount of calories to carbs. Use a blend of lean protein and vegetables for lunch and dinner. Eat a healthy breakfast to curb your cravings pre lunch and in the evening before dinner. Keep a tab of how much you eat per serving. Reduce that serving by a rule of 20% to start with. Do not eat until you are full, stop a step before that.
These simple instructions may seem gratuitous but they count. And it helps, to hear them, again and again.
I have been asked this numerous times: “what has sleep got to do with weight?” It is a well-known fact, that lack of sleep can lead to a variety of problems and it could be the reason why you can’t lose weight.
There are a host of biological reactions that happen in the body if you do not sleep well. Some of these metabolic reactions work against you and lead to fat accumulation (adipogenesis) and weight gain. Conversely, you can lose weight faster if you exercise enough and get tired and as a result, sleep better. It is likely that, in this regard, exercise and sleep work together to help you lose weight.
Stress leads to weight gain and this is a well-established fact. Just as lack of sleep, stress can lead to certain changes in hormones including cortisol levels that lead to weight gain.
Stressed individuals also seek comfort in eating (you have surely heard of the term “stress eating”). This obviously is one of the major causes of weight gain in younger adults particularly in women who have an undiagnosed depression.
This is one of the real causes of why a lot of people can’t lose weight. Exercising requires effort, whereas Inertia comes naturally.
Exercise is a direct fat burner and it has direct as well as indirect ways why people have so much success losing weight once they increase their activity and turn on that metabolic switch.
Exercise (particularly cardio) positively regulates beneficial hormones that are conducive to weight loss and reduces those that lead to weight gain. However, the beneficial effects of cardio on the overall health exceed beyond just weight loss.
The thyroid hormone is critical in regulating a lot of metabolic activities in the body. Hypothyroidism (or low thyroid level) is commonly associated with weight gain. In fact, a lot of younger adults (particularly women) seek medical attention due to weight gain or inability to lose weight despite a good lifestyle - these individuals are found to have hypothyroidism.
Fortunately, this is treatable and most individuals who get their thyroid levels in the normal range can see some beneficial effect on weight loss provided they remain active and follow good dietary guidelines.
There are some medications that can forcibly make you gain a few pounds. Commonly called steroids, sometimes these medications are given for their anti-inflammatory properties. Prednisone or its analogues, when taken for a long duration can lead to weight gain and make it hard to lose weight eventually.
Some anti-diabetic medications including insulin are also associated with dramatic changes in weight. A licensed medical practitioner can help tease out which medications might be responsible.
Genetics drives a lot of things when it relates to your health. Not everyone gains weight when they eat cookies or pastries. There are plenty of lean individuals who can devour a cheesecake and never show it. Others can have a serving of a small lemon pie and feel it on their waistline. That’s genetics -when all other factors have been ruled out.
Why can’t you lose weight? There is no one-line answer but if you go through the list above, you can get a fair idea of the common underlying reasons.
How to lose weight quickly is not a true concept. To lose weight and keep it from gaining back, it takes time and diligence. The best way is to prevent it before it happens- with discipline—of eating, sleeping and regular exercise. But if you have slid down the slippery slope, there is still hope.
There are no magic bullets, no supplements that are safe and effective in losing weight. But you can lose weight with proper nutrition, regular exercise and by improving your lifestyle. It can add years to your life. Start working, now!
