Feeling stuck because you are eating clean and not losing weight?
The weight loss journey can be an emotional roller coaster as your progress is not always linear, so it’s easy to start questioning your inability to lose weight despite diet and exercise.
Here are some top reasons and actionable tips to help you get over your weight loss plateau and stay on track with your health goal:
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10 Reasons You Are Eating Clean and Not Losing Weight
1. You may be losing fat but not losing weight
This is actually good news. You want to lose body fat, not muscle weight.
If you’ve recently started exercising, it may even be possible for you to gain muscle weight.
Don’t track your healthy eating progress by just checking your scale numbers.
Measure your waist circumference, as many of us are concerned about our postpartum belly pooches.
Try on clothes in your closet to see and feel how they fit your body. You may just be pleasantly surprised by what you find.
2. Your gut flora is out of balance
Multiple clinical studies have demonstrated a strong correlation between your gut flora and your body weight.
A study on twins, one thin and one obese, found that the thin twin had healthier gut flora than their obese counterparts (1).
Another study found that the relative quantity of beneficial gut bacteria, Bacteriodetes, is lower in obese people when compared with lean people.
Additionally, the proportion of Bacteriodetes increases with weight loss when the same obese subjects went on diets (2).
There are many factors that can contribute to changes in your gut flora.
The use of antibiotics to fight off bacterial infections wipes out both good and bad bacteria in your gut.
Experiencing traumatic events such as the loss of a loved one or PTSD (Post Traumatic Stress Disorder) may also cause gut flora imbalance (3).
Keep your gut flora balance in check by regularly consuming foods rich in probiotics such as kefir or yogurt.
Alternatively, taking a high-quality probiotic supplement like this one may just be what you need to help your body fully absorb your clean eating nutrients and get over your weight loss plateau.
Related Post: 5 Best Probiotics for Weight Loss
3. You’re not keeping track of what you actually ate
Being consciously aware of what you are eating and how much is key to losing weight.
Many of us find ourselves subconsciously reaching for those cookies, chips or candies that somehow always end up in our shopping cart at the grocery store.
We don’t actually know what we ate unless we make an effort to track and record our eating habits.
A study showed that people who tracked their eating with written diaries or photos of their meals on a consistent basis lost more weight than those that didn’t (4).
I personally find that I lose weight faster and more consistently when I keep a record of what I ate, along with my weight and waist circumference.
It helped to increase my awareness, accountability, and also motivated me with my progress.
Are you really eating clean and not losing weight, or are you subconsciously sabotaging yourself by eating foods that shouldn’t be a part of your clean diet?
To review the concept of clean eating and what foods to eat and avoid, check out my Ultimate Guide to Clean Eating for Beginners.
4. You are eating healthy but also eating mindlessly
You may be eating clean and healthy meals or snacks, but you are consuming them in too high a quantity without realizing it.
This can often happen when you eat while watching TV or when there are other distractions during your meal or snack time.
It’s best to plan ahead and portion out your meals and snacks with meal prep containers.
You can also purchase conveniently pre-portioned snacks to reduce mindless overeating.
5. You are not eating enough protein
Protein is one of the most important food to eat if you are looking to lose weight and maintain it over the long term.
A study showed that a diet high in protein can boost metabolism (5).
Protein can also make you feel more full so you consume fewer calories throughout the day.
Begin your day with a protein-rich breakfast within 30 minutes of waking to get your energy and metabolism started for the day!
Supplementing your diet with protein powder when you are trying to lose weight can also help prevent the loss of muscle mass that typically accompanies weight loss.
Related Post: 5 Best Protein Powder for Women to Lose Weight
6. You are not sleeping well
Getting quality sleep is key to your mental and physical health. It also has a strong correlation to your body weight.
A study found that adults and children with poor quality sleep are at a greater risk for obesity (6).
If you find yourself feeling tired and sleepy all the time, first rule out any sleep disorders.
Sleep apnea is a disorder that causes inconsistent and interrupted breathing, and is a problem that is more common than you think.
If you snore when you sleep or suspect you have sleep apnea, a visit to an ENT (ear, nose, throat) doctor can provide insight into potential obstructions in your air passageway.
Exercises and meditation can help increase sleep quality after you’ve ruled out sleep disorders.
7. You are not drinking enough water
Drinking more water is one of the easiest and safest ways to naturally lose weight and improve your overall health.
Water is a natural appetite suppressant. As we age, we have a higher tendency to mistaken thirst with hunger. We eat more instead of drinking more, resulting in weight gain
A study also found that drinking water 30 minutes before mealtimes has been shown to increase weight loss by 44% over a 3 -month period (7)!
Don’t like drinking plain water? You can add bursts of colors and flavors by transforming water into detox waters that can further boost your weight loss.
8. You are still drinking sugar
Drinking freshly squeezed fruit juices may seem like a healthy thing to do, but without their whole fruit fiber, juices can cause blood sugar spikes in your body that potentially lead to fat storage and weight gain.
Popular sports and health drinks like Vitaminwater are actually loaded with sugar. Always check nutrition and ingredient labels before drinking.
If you enjoyed soda or sparkling drinks, check out the 6 Healthiest Sparkling Waters to Help You Wean off Soda
Beer, wine and sugary alcoholic drinks should be avoided if you are trying to lose weight, as they are high in calories and sugar.
9. You are taking a medication that makes weight loss harder
If you are taking medications, check their side effects for potential impact on your body weight.
Medications such as steroids can not only hamper your weight loss progress but are also known to cause weight gain.
Even antibiotics can negatively impact your weight loss as they disrupt the balance of your gut flora, and your gut health is strongly associated with your body weight as mentioned above.
10. You have medical reasons for not losing weight
Some medical conditions are known to make weight loss more difficult.
Hormonal health conditions such as hypothyroidism, PCOS (polycystic ovary syndrome), uterine fibroids and endometriosis can even cause weight gain, thus making losing weight even harder.
Check with your doctor if you suspect you have symptoms of a hormonal condition and consult on your diet options.
Depending on the severity of your medical condition, you may or may not find it challenging to lose weight.
I’ve personally healed my uterine fibroid and managed my endometriosis symptoms using some of the very same powerful spices that have helped me to lose my postpartum weight.
Do you find yourself eating clean and not losing weight?
Are you eating bland, steamed “diet” dishes, or do you want to eat tasty dishes flavored with powerful spices and herbs that boost weight loss?
To learn more about how I lost my first 10 pounds in a month without working out or starving myself, using fat burning spices and healthy greens that have been used for thousands of years in traditional Asian medicine to maintain a healthy body and weight, click here to get your 21 Day Slim Down Challenge Clean Eating Meal Plan.
