Hey guys , it's Jenna here .
So you're doing your exercises , you're paying attention to your food intake , but the weight just won't budge .
You're wondering what on earth am I doing wrong ?
Well , watch this video through as I will be sharing with you 10 common reasons why you're not losing weight .
Number one , your expectations are unrealistic .
I've been receiving too many comments asking me , how can I lose 10 kg in a month or even a week ?
My simple answer is look , it did not take you one month to put on 10 kg .
It probably took you over several months or even years for the weight to slowly creep on .
Hence , it will take you time to lose weight .
The safe and sustainable weight loss is between 1 to £2 a week .
So don't set yourself unrealistic expectations because then you're only setting yourself up for failure .
You would get frustrated when you don't see results as quickly as you hope to if you have lost some weight and you feel good about yourself , but the skill doesn't seem to want to budge any further , then perhaps it is time for you to learn to accept and love your body the way it is because at some point , your weight will reach a healthy set mark and it won't budge any further to try to go beyond , that will be unhealthy .
So set yourself realistic and achievable goals .
The second reason is you are losing without realizing it , it is very important for us to understand that our weight fluctuates every single day .
It can to weigh up to £5 in a day .
So if you were to measure yourself in the morning , afternoon and in the evening , chances are you will have three different measurements .
So this is due to the amount of water in the body .
So throughout the day , our body will hold on to the fluids from food and also drinks .
Hence , that is why you tend to feel lighter in the morning and heavier towards the evening .
Your weight loss progress should not just be measured by the number on the scale .
This is in fact the least most accurate way to measure your weight loss progress because we want to be losing body fat , not just weight , we can be gaining muscles and losing weight at the same time .
This is especially common if you just started exercising .
So instead of stepping on the scale and allowing that number to determine how well you're doing , take your body measurements and see how well your clothes are fitting you , if your clothes are fitting you better .
But the skill just won't .
But well , that just means that you are losing body fat , but you're putting on muscles , which is a great thing .
You should not be worried about it .
Next , you're binging on healthy food .
I'm sure you have seen this phrase guilt free treats every so often .
Nowadays , a lot of us tend to have the mindset that just because a food is categorized as healthy , that gives us the permission to eat as much as we want because hey , it's good for you and it will do you no harm .
But what you might fail to realize is that one slice of healthy raw cake might have the same amount of calories as a slice of chocolate cake .
So just because something is healthy , that doesn't mean that you can help yourself to several servings and fool yourself into thinking that it will not affect your weight loss progress .
It is important to know that even if something is really healthy , the calories still count .
So , treat yourself in moderation .
You have been doing the same thing over and over again .
So if you have been on the same routine and losing weight for many months and you have hit a plateau , then perhaps you just need to take a break .
Ok , break for your workout break from your diet and just try something completely different .
Sleep , more , eat more than you're used to try new activities and just take it easy .
The more stressed out you are about losing weight , the harder it is for you to progress .
So instead of just focusing on the end goal , it is very important for you to enjoy the entire journey .
The next reason is you're not drinking enough water .
Ask yourself , are you drinking between 2.5 to 3 liter of water every single day ?
Drinking enough water is so easy to forget , but it is crucial to your weight loss .
If your body is dehydrated , your workout and your progress will suffer .
Oftentimes we think we're hungry , but we're really just thirsty .
So the next time you feel hungry , instead of grabbing snacks and start munching , drink water first and ask yourself if you're truly hungry or just dehydrated drinking water before a meal can also make you feel fuller as a result , you will eat less .
The next point you're drinking your calories .
Are you one of those people who enjoy fruit juices , soda drinks , fancy coffee or even alcohol , liquid calories in just about any form are sneaky calories .
Those drinks are loaded with calories and some might even contain more calories than a proper meal .
Just by eliminating liquid calories , you can save up to 500 calories in a day and you will see a huge difference to your weight loss progress .
Next , you're probably not lifting weights .
Are you a cardio bunny ?
If so , chances are you look skinny fat with no muscle tone ?
It is time to lift some weights OK .
Weight lifting can help to build and preserve a muscle mass and prevent metabolic slowdown .
When you only do cardio , you burn fat only during the workout and it stops shortly after the workout .
Now , if you include strength training , your body continues to burn fat even after the workout while at rest .
And this is also known as the , the burn effect , which can speed up weight loss stress .
Are you overwhelmed ?
Are you constantly on the go ?
Do you struggle to even breathe properly or do you have issues that you have to deal with ?
Whatever reason ?
Stress can be the underlying cause of your weight loss , struggle especially weight around the belly .
That's because of the hormone called cortisol , which makes your body hold on to fat .
So if you're someone who is very disciplined in your workout and food intake , but you struggle to lose fat , ask yourself , what is your stress level ?
Like if it means taking 10 minutes in the evening to wind down , I would recommend you to do that because it can make a huge difference to your weight loss .
What I like to do is light up central candles and reflect on the positive things in my day .
It helps me to sleep better and I wake up feeling more energized .
Thus , another stress related problem is lack of sleep .
When you do not get enough rest , your hormones go crazy , boosting the levels of growing , which increases your appetite .
You're basically putting your body into carb and fat survival mode .
Your metabolism slows down because it's trying to maintain its resources .
But at the same time , your body wants more food .
That is when the late night snacking starts to take over just to keep you awake .
And finally , you're too focused on dieting .
If there is one thing you can do right now is ditch the word dieting .
When we think of dieting , it is often associated to restriction short term and unsustainable regimes .
Most people who have the mindset of dieting tend to gain more weight over time .
So ditch dieting and change that to healthy eating .
Focus on nourishing your body with good food instead of depriving it and weight loss will happen as a natural side effect because primarily our goal is to be fitter , healthier and live a more fulfilled life .
So I hope that this video will help you to take another look at your fitness journey .
Instead of just being obsessed over the number on the skill or being so obsessed over our goals , it is very important to enjoy the entire journey .
So be sure to give this video a thumbs up , share with your friends and subscribe to my youtube channel for a lot more fitness tips , nutritional tips , recipes , workout videos and don't forget to turn on your notification button so that you will get notified every time I upload a new video , all the best