20 Reasons You’re Still Fat Despite Regular Exercise

April 21, 2016

Experts advise you to exercise regularly and eat less in order to lose weight. But it’s not always that simple. You spend 3-6 hours working out every week, with no results.

Most people fail to realize that their challenge with losing weight is not always related to their fitness or training, but rather their habits or mental approach. Here are 20 surprising reasons you might not be losing weight.

1. You’re snacking too much

Christmas still life of popcorn being strung together to create

Your incessant snacking might be due to boredom and not real hunger. Trade your high calorie snacks for raw vegetables like carrots and cucumbers.

Make a hot drink – it will fill you more than a cold one – and drink lots of water throughout the day.

2. You’re serving up and eating large portions

French Fries

Eating the right foods is not enough; you must eat them in the right portions.

Use measuring tools to keep your portions in line with expert recommendations – at least until you’re able to estimate portion sizes on your own.

Limiting your portions to the recommended amounts will go a long way in helping you lose weight.

3. You confuse thirst with hunger

Close-up side view of a young woman drinking water in the gym

Like many people, you might be mistaking your body signals. Your sudden mid-morning urge to have a snack or small meal to address hunger pangs might be your body’s signal that you need water.

Try drinking a glass or two of water and see if the hunger goes away.

4. You eat late at night

Man Can't Help Eating

If you’re always on the go, you’ll have trouble eating on a regular schedule. However, your late night eating means that you won’t have a chance to burn off your meal.

Make time to eat when your family eats or eat before everyone else so you won’t be tempted to eat late at night.

5. You’re cleaning up the leftovers

Banana Chips

Nobody likes to see a good T-bone steak go to waste, but helping yourself to everyone else’s leftovers will go to your waist.

Try cooking less food than usual, so you’re not stuck throwing away good food after every meal.

6. Your age might be conspiring against you

Senior couple in home kitchen looking at tablet

Your metabolism slows down after 35 and a change in your hormones will result in fat accumulating, in all the wrong places.

Suddenly it will be a lot more difficult to keep the fat from pooling around your thighs, middle, hips and bum, but switching to non-dairy or low-fat dairy products will help you to keep the weight off.

7. You didn’t enlist support

Friends in Restaurant eating fast food

Sometimes all it takes is someone rooting for you to achieve your weight loss goals. Enlist a family member or friend who has a similar goal and you’ll have the support and motivation you need to keep going.

Alternatively, you can join a club where you’ll get support from many others who are trying to achieve the same goal.

8. Stay motivated

diet concept

Stay motivated and you’ll keep going even when you do not see immediate results. Start with a realistic goal and you’ll have a reason to celebrate when you achieve it.

Set smaller targets, and you’ll be motivated to keep going when you achieve them.

9. You’re not eating enough

Teen Girl Eating A Tomato

If your body thinks there’s a food shortage, it will kick into survival mode and hold on to fat.

Then, when you return to your regular eating habits, your body will be so confused that it will keep any fat you eat – and you’ll gain more weight. Eat balanced meals and don’t starve yourself fat.

10. You’re under stress

A late businessman taking his briefcase and drinking a coffee wh

Stress can make you fat in two ways: you eat more junk when you’re worried, and when you’re stressed the body manufactures more of the hormone that stores fat.

Go for a fast-paced walk or swim when you feel stress coming on, and you’ll burn calories and beat the blues.

11. You’re not drinking enough alcohol

Bottle Of Red Wine And Corks

This might seem to go against everything you’ve heard, but shelving the booze might be contributing to your weight gain.

Drink a glass of wine occasionally and stick to the guidelines or you’ll increase your chances of gaining weight.

12. You need to increase your mineral intake

Alternative Medicine

Vitamins and minerals are essential to your overall health, but potassium is crucial for regulating nutrients. It also ensures that essential nutrients are delivered to your muscle cells.

Your cells and muscles must be healthy when you’re losing weight, especially if you want your body to burn fat instead of muscle.

13. You don’t get enough sleep

Shopping Woman

Research has proven that insufficient sleep will increase your weight. One reason for this is you’ll eat more when you’re awake.

Also, your lack of sleep will disturb your appetite-regulating and metabolic hormones, which will force your body to store more fat.

14. You’re too cold

Gamer Nerd Playing Video Games On Television

Your body burns fat when you’re cold – research has disproved this theory. So turn up your heating dial and warm up because it will help your body use more calories.

But if you don’t want to increase your energy bills just to lose weight, you could try throwing on extra layers to warm up.

15. You binge

Waiter taking orders from a group of dinner guests at a restaura

What happens when you finally see the weight coming off? You go to a restaurant to celebrate, right? Don’t think that your celebratory meal won’t matter; it can use up or multiply your daily calorie allowance.

There’s no harm in having a small treat, but make sure it’s an adapted low-fat and low-calorie version because it could affect your progress.

16. You’re depressed

Depressed Man Sitting On Top Of Hands

Much like stress, depression can bring on emotional eating. Watch for the signs and check yourself before you begin bingeing on your favorite comfort foods.

Instead of relying on food to fix your problems, seek professional help so you won’t sabotage your weight loss.

17. You’ve set wrong goals

Portrait of a wistful overweight man sitting on floor with exerc

Some experts believe that setting small goals will reap more positive results than unrealistically large goals.

Others say that setting a large goal will help boost your determination. However, you need to know what works best for you and choose goals that will help you stay on track.

18. You didn’t give up chocolate

Young Man In Gym Eating Cereal Bar

There are a few health benefits of eating chocolate – the dark, low-calorie kind. However, it’s best to stay away from chocolate altogether as there’s no avoiding the sugar and calories and it’s hard to stop when you take the first bite.

19. You’re not drinking enough water

beautiful woman with glass of water over white

Drinking lots of water will help your body flush out toxins and also fill up your stomach. However, drinking too much water might cause bloating.

Find the right balance and drink most of your day’s supply early in the morning and with your meals.

20. You’re not committed

Overweight Woman Relaxing On Sofa

As stated earlier; weight loss is a lot more mental than physical. If you want to lose weight, you have to commit to it.

There’s no point in exercising if you cannot control your eating. Exercise works hand in hand with your diet, so make a commitment, and you’ll see the results.

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