Today, let’s delve into a topic that’s close to many of our hearts: weight loss. For countless women, shedding those extra pounds can feel like an insurmountable challenge despite their efforts. If you’ve been wondering why the scale isn’t budging despite your dedication, this blog post is for you.
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Before we jump into the nitty-gritty, let’s acknowledge that embarking on a healthy lifestyle is not something you complete in a few weeks or days – it’s a lifelong commitment to your well-being. It also isn’t linear, and despite your best efforts, many of us will find that we still struggle to lose weight. If this sounds familiar then today’s post is going to help shed some light on what may be going on, so you can start getting results. In this episode, I am discussing:
- Possible reasons why you aren’t losing weight.
- A shift in mindset that makes a world of difference.
- Tips for success.
I have been dieting and exercising for 31 years. That doesn’t mean it has always been a healthy journey, though. In fact, the reason I started was an unhealthy obsession with being skinny in hopes of bringing years of bullying at school to an end. I was just 14 years old when I started. Being that this was in the mid-90s, low-fat diets and cardio workouts were all the rage at that time. So, that is what I started with. I lost 40 pounds in 4 months eating 7 grams of fat (or less) every day and spending 45 minutes on my mom’s ancient exercise bike after school every day.
While I was initially excited about my weight loss, it didn’t stop the bullying about my weight, which I internalized. So later, I took it to another extreme and stopped eating altogether or eating one time a day, as little as I could stand. This went on for decades. I would gain weight back, then eventually jump on the next weight loss bandwagon that came along. Fast forward to about seven years ago, when I shifted my focus from “being skinny,” to losing weight and feeling better and my whole outlook and perception changed.
With my focus now on health, coupled with cleaning up my inner dialogue and shifting my mindset, I gradually moved out of this obsessive, self-punishing mindset and the punishing approach to weight loss that came with it. I was finally able to establish a healthy and sustainable lifestyle that includes exercise and good nutrition driven by investing in my health and future wellbeing as well as looking and feeling my best.
One thing all these decades of “diet and exercise” has taught me, regardless of what was motivating me, is that it is not a straight line. You can be doing all the things and still not get the results you might want. This is because, despite what the fitness industry or even the “health” industry would have you believe, it is not as simple as eat less and move more. If only. So, let’s get into what may be keeping you from losing weight.
- Possible reasons you’re not losing weight.
There are a number of different potential reasons for why you aren’t losing weight. Here are a few of the more common:
- Stress & Cortisol: One significant but often overlooked factor hindering weight loss is chronic stress. When we’re stressed, our bodies release cortisol, a hormone that can promote fat storage, especially around the midsection. High cortisol levels can also increase cravings for unhealthy, calorie-dense foods. To combat this, prioritize stress-reducing activities like meditation, deep breathing exercises, or spending time in nature.
- Hormonal Imbalance: Hormones play a crucial role in regulating metabolism and appetite. Conditions like polycystic ovary syndrome (PCOS), thyroid disorders, or imbalanced estrogen and progesterone levels can make weight loss challenging. If you suspect a hormonal imbalance, consulting with a healthcare provider or nutritionist for personalized guidance is essential.
- Emotional Eating: Many of us turn to food for comfort during times of stress, sadness, or boredom. Emotional eating can sabotage weight loss efforts by causing us to consume excess calories, often from unhealthy sources. Practice mindful eating techniques, and seek healthier coping mechanisms like journaling, talking to a friend, or engaging in a hobby when emotions run high.
- Lack of Sleep: Sleep deprivation disrupts hormonal balance, leading to increased hunger and cravings, decreased metabolism, and impaired decision-making skills. Aim for 7-9 hours of quality sleep each night to support your weight loss journey.
- Unrealistic Expectations: Rapid weight loss diets or programs promising quick fixes can be tempting, but they often lead to unsustainable results and potential health risks. Instead, focus on making gradual, sustainable lifestyle changes that prioritize nourishing your body and nurturing your soul.
- Stress & Cortisol: One significant but often overlooked factor hindering weight loss is chronic stress. When we’re stressed, our bodies release cortisol, a hormone that can promote fat storage, especially around the midsection. High cortisol levels can also increase cravings for unhealthy, calorie-dense foods. To combat this, prioritize stress-reducing activities like meditation, deep breathing exercises, or spending time in nature.
- Shift your mindset.
Before getting into the things you can do, I want to invite you to revisit why you are wanting to lose weight and shift your mindset. If you are driven by an unhealthy obsession with looking a certain way, basically living up to a standard of beauty or fitness that isn’t realistic for anyone, pause and shift your mindset.
The reasons this is so important are many. It is too much to get into in this episode. I will say, this is going to be the difference in maintaining a healthy lifestyle long-term and feeling better overall, beyond weight. Shift your focus from reaching a certain number on the scale, being a certain size, or looking like whoever you think you need to look like, to looking and feeling better and improving your health. The rest will fall in place. - Tips for success.
- Nourish your body (as opposed to dieting, deprivation, etc.)
Focus on consuming whole, nutrient-dense foods that fuel your body and support your overall health. Fill your plate with plenty of colorful fruits and vegetables, lean proteins, whole grains, and healthy fats. - Exercise
Find physical activities you enjoy and make them a regular part of your routine. Whether it’s yoga, dancing, hiking, or weightlifting, staying active not only burns calories but also boosts mood and energy levels. Make sure this includes some type of strength training. Building and maintaining muscle has numerous benefits, including helping with weight loss and boosting metabolism. - Self-compassion.
Be kind to yourself throughout your weight loss journey. Celebrate progress, no matter how small, and forgive yourself for setbacks. Remember, you’re on a journey toward better health and well-being, and it’s okay to stumble along the way. - Self-love and acceptance at every stage
It won’t matter how much weight you lose or what measurements you achieve if your inner dialogue is negative. I speak from experience. Even when I was at my leanest, I still hated my body and spoke negatively about it. As a result, I couldn’t even see how lean I truly was. Speak love and life to yourself all along the way, at every weight and size as you work toward your goal. - Find social support.
Surround yourself with a supportive community of like-minded people who uplift and encourage you on your journey. Whether it’s friends, family, or a professional coach, having a support system can make all the difference. My free Facebook group is one such place. I also offer coaching in group or 1:1 format, if this is something you would like to pursue. Links in the episode description.
- Nourish your body (as opposed to dieting, deprivation, etc.)
Losing weight can be a complex and challenging journey, but understanding the factors that may be hindering your progress is the first step toward success. By addressing underlying issues, adopting healthy lifestyle habits, and showing yourself compassion along the way, you can unlock the door to sustainable weight loss and greater well-being.
Remember, you are capable, you are worthy, and you are deserving of a healthy, vibrant life. Here’s to your journey toward becoming the best version of yourself—mind, body, and soul. If you are ready to get started, sign up for my FREE 30-day program right now. You will get access to my trainer app, with 30 days of at home or gym workouts, a nutrition plan, and Facebook community for support and accountability. You also get a FREE transformation session with me to develop your unique plan to get you to your goals. Use the links in the episode description to access these incredible offers.
So, that is all I have for today. I really hope this has given you some insight on why you aren’t losing weight and how you can start getting results. Thanks for stopping by!