It is often quite difficult to give up eating our favorite foods and go on a low carb diet to lose weight. But what can be quite disheartening is not losing weight despite following this diet. There can be many reasons for this and some of them are described below.
Read on top 15 reasons you are not losing weight on a low carb diet!
1. You are stressed often
Stress not only affects physical and mental health but also your weight. Constant stress increases levels of the hormone cortisol which tends to increase hunger and cravings for junk food.
2. You’re consuming too many calories
Another reason for not losing weight on a low-carb diet could be the consumption of excess calories. Studies have shown that people tend to underestimate their calorie intake by a significant amount. You can try and start tracking your calories by using a calorie calculator or a calorie counting app.
3. You aren’t lowering your carbs intake enough
People react differently to low-carb diets. So, a certain low carb consumption could be effective for one person and not the other. If you feel that your weight is stagnant despite being on a low carb diet, then try lowering your carbs intake even further. You can go for less than 50 grams per day in which case you’ll also have to stop eating most fruits.
4. You’re binge-eating
One of the reasons for not losing weight on a low-carb diet is binge eating, which is when you eat an excessive amount of food in a short span of time. Binge eating can be done on junk food as well as healthy food such as nuts, and cheese.
Healthy foods also contain calories and if consumed in excess can cause a hindrance in losing weight. A single episode of binge eating can ruin your efforts of reduced calorie consumption from a low carb diet.
5. You’re not getting enough sleep
Sleep is essential for the functioning of our bodies and for body weight regulation. This is why sleep deprivation could be one of the reasons you are not losing weight on a low-carb diet. According to many studies, poor sleep increases the risk of obesity by 55% in adults and 89% in children. Moreover, not having enough sleep can make you feel more tired and make you skip exercise.
6. You may have a medical condition
Many times, despite maintaining a low carb diet and exercising regularly, you still not be losing weight. In many such cases, underlying medical conditions, such as hypothyroidism could be causing this. Moreover, the side effects of certain medications could also include weight gain. They include:
- Antipsychotic medications
- Beta-blockers, which are used to treat high pressure
- Medicines containing steroids
7. You’re having too many cheat meals
Having too many cheat meals can be why you are not losing weight on a low carb diet. You can consider having more than 1-2 cheat meals per week as excessive. Having a single cheat meal or a cheat day and ruin some progress of your weight loss journey.
8. You’re drinking too many sugary drinks
Weight loss can also be hindered by the consumption of drinks with high sugar content such as alcohol, carbonated soft drinks, and alcohol. Alcohol itself has around 7 calories per gram which are pretty high. These drinks are high in sugar and calories and offer no nutritional value to our bodies.
9. You consume processed food
If you include low carb bars and foods which are processed in your diets then you will not lose weight. Try consuming real foods such as eggs, nuts, and fish which actually provide nutrition to the body.
10. You are not exercising
Another reason why you are not losing weight on a low-carb diet could be due to lack of exercise. When you diet for weight loss, you not only lose body fat but also lose muscle mass. To prevent this, try and do some form of resistance training such as lifting weights. This helps maintain muscle mass and prevents metabolic slowdown.
You can also try aerobic exercise or cardio which is a type of exercise that increases your heart rate. It also includes jogging, swimming, and cycling. Cardio is very effective in burning body fat, especially belly fat, and in weight loss.
Moreover, you can also simply incorporate physical activity into your everyday routine by taking walking and by climbing the stairs instead of taking the elevator.
11. You don’t eat mindfully
Another mistake people make is not eating mindfully. Mindful eating includes eating without any distractions, such as playing games, chewing slowly and enjoying every bite so that your body registers when it is full. Mindful eating is a powerful way for weight loss and many studies have shown that it can actually cause weight loss and reduce episodes of binge eating.
12. You are eating too many meals
It is often recommended that people should eat many small meals throughout the day to lose weight. But there are no such studies which have effectively linked meal frequency to weight loss. Rather eating too many meals could actually be of the reasons why you are not losing weight on a low carb diet. One method you can try for weight loss is intermittent fasting in which you don’t eat for around 15-24 hours after which you get some time to eat.
Another reason why you are not losing weight on a low-carb diet could simply be because you just don’t see it on the weighing scale. When you initially start dieting and exercising, you lose fat, which you actually want to lose, and start building muscle mass. This muscle mass shows up on the scale and deceives you into thinking that your low carb diet isn’t working.
Try assessing your body fat percentage to effectively evaluate the results of your low carb diet. Moreover, you should try and combine a low carb diet with proper exercise to achieve the best weight loss results.