Dieters frequently face a weight loss dilemma. They do everything by the book and follow the basic principles that typically lead to weight loss, but the weight doesn’t come off. Worse yet is the issue of unexplained weight gain.
Dieters who have unexplained weight gain become frustrated and look for answers to solve the underlying problem and shed unwanted pounds. If you eat five to six small meals per day, make healthy food choices, limit your daily calories and exercise but still have unexplained weight gain it may be a sign of other issues.
Troubleshooting Guide for Weight Loss
- Do you drink enough water? Aim for six to eight glasses per day to stay hydrated and flush toxins from your body.
- Do you burn enough calories through exercise most days of the week? Gradually work your way up to 45 minutes or more of exercise per day with one day of rest.
- Do you follow a reasonable food plan? Be aware that eating too few calories is just as damaging as eating too many calories over the course of a day. Eating too few calories puts your body into starvation mode and prevents weight loss.
- Are you able to effectively manage stress? A stressful job or a strained relationship can put added stress on your body and prevent weight loss. Learn ways to effectively handle stress to keep your weight in check.
- Rule out any medical problems that can prevent weight loss. Have your doctor check for diabetes, thyroid problems and metabolism issues.
- Is your medicine making you fat? Check any prescription medicines you take to see if they cause weight gain.
- What have your workouts been like? Take into consideration that muscle weighs more than fat. Burning fat and building muscle changes your body composition and can show a slight weight gain.
- When is the last time you changed your workout routine? It is important to switch things up every six weeks for maximum effectiveness.
- Do you eat the same foods day after day or stick to the same caloric level? Try switching up your menus and varying your caloric intake by several hundred calories each day to keep your body guessing and burning more fat.
- How much sodium is in your diet? Track your salt intake. Sodium makes you retain water and prevents weight loss.
- Are you getting enough fruits and veggies in your diet? Staying within your calorie limit is smart, but what you eat is equally important as how much you eat. Swap your usual snacks for fruits and veggies and add one or two servings to each meal.
If you still can’t figure out your unexplained weight gain after using this troubleshooting guide then it may be time to get some outside help. Counselors, therapists or weight loss support groups are good resources to help you figure out why you aren’t losing weight and how you can make changes to lose weight for good.
