How do you reach a healthier weight? For many, it starts with maintaining good lifestyle habits, such as following a balanced diet and exercising regularly. But there are times when you can’t see any progress, even if you’re following your weight loss plan to a T. Other times, you might see some good results at first, then slowly gain the lost weight back.
So, why is it so hard to maintain a healthy weight even if you’re doing everything right? Your weight loss journey is a multifaceted one, influenced by multiple things that may or may not always be in your control. Here are a few factors that could be affecting your efforts.
1. Genetics or Family History
Your genetic makeup plays a huge part in your overall build, your metabolism rate, and how your body stores fat. While you can’t change your genetics, you can adjust your weight loss plan to better suit your body’s unique way of functioning.
One way to do so is to use a body composition monitor at home to see a detailed breakdown of your muscle mass, fat percentage, and other important metrics. From there, you’ll be able to see what parts you need to focus on to maintain a healthier body composition. For example, if you have a high fat percentage but low muscle mass, you can change your exercise routine to incorporate more strength training, paired with more protein in your diet.
That said, before you make any changes, it’s best to consult with your doctor to make sure that any adjustments are suited to your condition.
2. Poor Sleeping Habits
The amount of sleep you get each night plays a role in your weight. Not getting enough may disrupt your metabolism and increase your appetite, especially at night, which could lead to overeating. Over time, consistent lack of sleep can contribute to weight gain or make it harder to lose weight. It’s recommended for adults to get at least 7 to 9 hours of sleep every night to regulate metabolism and support overall health.
3. Certain Medications
Some types of medication may contribute to weight gain, either by increasing your appetite or slowing down your metabolism. A few examples are certain medications for diabetes, corticosteroids, antihistamines, and medicines used to treat hypertension.
Consider speaking with your healthcare provider about using a different type or brand of medication without any side effects that could influence your metabolism or appetite. If it’s not feasible to switch, focus on adopting lifestyle habits that can balance out these effects.
4. High Stress Levels
Cortisol, also known as the “stress hormone,” can make it much harder to maintain a healthy body weight. It can slow down your metabolism, increase your appetite, and trigger cravings for foods that are high in fat, salt, or sugar. Plus, high stress levels could promote unhealthy coping mechanisms, including what is popularly called emotional or stress eating.
To prevent stress from affecting your weight loss journey, it’s important to look for healthier stress management habits that you can practice every day. Relaxation techniques such as meditation and deep breathing, engaging in your favorite hobbies and interests, and seeking support from loved ones can all help lower your stress levels in more positive ways.
5. Underlying Medical Conditions
Many health conditions can also make it harder to maintain a healthy weight. Hypothyroidism, polycystic ovary syndrome (PCOS), depression, and hormone imbalances are some examples of conditions that could contribute to weight gain.
Since these health problems are all long-term conditions that cannot be resolved easily, the best way to address their effects on your weight is to continue regular treatment. Be sure to get yourself checked by a trusted doctor regularly to see how your condition is faring and if any treatments are helping with the issue. Be sure to keep up with your healthy lifestyle changes as well; building these habits will help you towards your goal weight, even if it requires more work and discipline.
6. Excessive Alcohol Consumption
Alcohol is high in calories, especially when mixed with juices or syrups to create a cocktail. It also increases appetite and lessens satiety, which is the feeling of being full. Plus, alcohol is often served with foods high in fat and salt, which could make it even harder to maintain a healthy weight. Limiting your alcohol intake can help you reach a healthier weight much faster. Consider quitting or cutting back to around one drink per night and avoiding overly sugary drinks.
Understand Your Health and Body for a Smoother Weight Journey
Reaching a healthy weight isn’t a straightforward path. There may be some obstacles in your way that vastly differ from everyone else’s, whether they be a difference in genetic makeup or an underlying medical condition. Understanding these factors and learning how to work around them will result in a smoother and more effective path towards a healthier weight and better overall well-being.