3 reasons why you’re not losing weight and what to do instead

by Gianluca Tognon

Have you tried your best to lose weight without seeing results? Do you think you’re doing everything right but still have extra pounds holding on? Stop for a minute and – first – give yourself a hug.

Yes, I said give yourself a hug.

You’re trying. And, you’re aware that you need to be at a healthy weight. That’s the first step in weight loss.

Now, read about 3 reasons you’re not losing weight and what you can do instead.

I work with a lot of clients who want to lose weight, but some part of their lifestyle is not allowing this to happen. The people I see – and talk with – come from diverse backgrounds. They have different things going on in their lives and they know varying facts about what it really means to be healthy.

Some of my clients are parents. Others have demanding careers. Many are just busy with this and that. And, quite a few of them have all of this their plate.

And, therein lies the problem.

When we take on too much in our lives and forgot to care for our bodies – and our minds – our health (including our weight) suffers.

Don’t think that should drop any role that you currently fulfil – for yourself or others – if it makes you happy. Just consider that if you’re overweight and need to lose a few pounds, a life that allows no room for self-care is one that will have on-going health issues in it (including and almost always weight issues).

The following are 3 reasons why you’re not losing weight and steps you can take to make your health a priority:

  1. You Need More Sleep to Lose Weight

Studies show that sleep is just as important as diet and exercise if you want to stay at a healthy weight. People who don’t get enough sleep tend to snack more and eat larger portions of food to feel energized, when they should have just got a bit more rest.

Sometimes we have so much to do during the day and it’s tempting to stay up late – and wake up early –to get it all done. We want to squeeze so much into a limited amount of time that we put sleep aside. This is a bad idea if you want to lose weight.

If you want to lose weight, you need to get a good night’s sleep. Which means you need to set a bedtime that allows you to sleep for 7 to 8 hours each evening.

Some of my clients have physical and mental challenges that keep them from getting enough rest. If this is the case for you, I will work with you to address your health concerns so that you can get on track with proper sleep.

I’ve put together the following 3 tips so you can start getting better sleep and lose weight:

  • Establish a bedtime routine – Take a bath, drink something warm, or do some light – or reflective – reading before bed. These are all good ways to settle into peaceful sleep.
  • Avoid conceptual work before bedtime – Heavy thinking and concentrating keeps the brain awake for a while after you’re done. This impedes sleep. Quit strenuously mental work at least an hour before bed.
  • Use aromatherapy to promote sleep – Essential oils like lemon balm, chamomile, lavender, and marjoram have a soothing effect on the central nervous system. Try these oils in the bath, as an air or pillow spray, or with massage right before sleep.
  1. You Need to Drink More Water to Lose Weight

Dehydration can lead to hunger. Dehydration symptoms include constipation, thirst, dry skin, a sluggish feeling, dizziness, dry eyes, and decreased urine output.

Sometimes, dehydration is mistaken for hunger. When this happens, a person may eat (and take in calories that they didn’t need) when they should have taken in more water instead.

If you’re not certain you’re hungry or not (and even if you are legitimately hungry), drink a couple glasses of water and see if the hunger signals go away.

Many of my clients don’t drink enough water because they don’t feel the desire to drink. We don’t always experience great thirst when our bodies need water. Make sure you’re drinking at least 8 glasses of water a day whether you think you need it or not.

Use the following suggestions to help you drink more if you need to:

  • Add a natural flavouring to your water – Lemon juice, mint, and cucumbers are refreshing and tasty in water.
  • Sip some water each time you’re close to it – Whenever you wash your hands, do the dishes, or brush your teeth, drink a bit of water.
  • Keep a bottle of water with you – Bring a water bottle with you everywhere you go and sip it throughout the day. Also, plan to drink a full bottle in the morning, at mid-day, and in the evening. Keep track of how many bottles you’re drinking.
  1. You Need to Stop Sabotaging Yourself

Sometimes, we sabotage really want (like weight loss) by giving too much attention to negative thoughts. Negative thoughts are thoughts of self-doubt and low self-worth. They’re thoughts that say, “I don’t deserve this,” I’m not capable of this,” “It’s someone else’s fault I’m not getting what I want.”

All of us are deserving of the best in life: good health, stable weight, happiness, and more. We have the ability to think about things that we want and to make them happen. But, sometimes, we get caught up in a cycle of thinking we’re not enough or don’t have enough of whatever it takes.

And then, guess what? Things in our life manifest as not enough. Not enough good weather for a walk. Not enough support. Not enough time. Etc. Etc.

Thinking positively about our ability to be in control of our own life – and in control of our own weight – is an important step in being healthy.

You can stop sabotaging yourself and lose weight when you believe that you have what it takes to accomplish your goals. When you let bad habits of thinking you can’t lose weight, you have a slow metabolism, you don’t have the time to eat well, etc. fall far away.

Whenever one of these “I can’t” thoughts or other excuses enters your mind, write them down so you notice them fully and then say aloud, “stop!” Replace these thoughts with thoughts of “I am,” “I can,” and “I will.”

Some typical self-sabotaging thoughts that relate to weight loss – and positive thoughts you can think of instead- include:

  • Thoughts of “I can’t” – Instead of saying “I can’t go walking because it’s too cold outside,” say “I will go walking and if it gets too cold I will return home.”
  • Thoughts of self-blame or comparison – Instead of saying “Peter lost more weight than I did,” say “Peter and I are not competing. I’m losing weight, but I’m a different person so I lose it at a difference pace. I am doing just fine.”

Every day, I show people how to take reasons they can’t lose weight and turn them into personal triumphs (weight loss is just one of the many benefits you’ll gain when you adopt my positive perspective).

If you’re struggling to lose extra pounds, I will coach you to a healthy and happy weight.

My programs are designed for people who need to address specific weight loss and health concerns. And, they’re put together to give you on-going support in staying healthy for a lifetime.

If you’re ready to learn more about being healthy and finally start losing weight, please reach out to me and book a free coaching session on Skype!

Gianluca Tognon

Gianluca Tognon

Gianluca Tognon is an Italian nutrition coach, speaker, entrepreneur and associate professor at the University of Gothenburg. He started his career as a biologist and spent 15 years working both in Italy and then in Sweden. He has been involved in several EU research projects and has extensively worked and published on the association between diet, longevity and cardiovascular risk across the lifespan, also studying potential interactions between diet and genes. His work about the Mediterranean diet in Sweden has been cited by many newspapers worldwide including the Washington Post and The Telegraph among others. As a speaker, he has been invited by Harvard University and the Italian multi-national food company Barilla.

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About Me

I’m an Italian nutrition coach, speaker, entrepreneur and associate professor at the University of Gothenburg. I started MY career as a biologist and spent 15 years working both in Italy and then in Sweden.

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