10 Reasons Why Your Weight Loss Is Stalling: What to Do About It
Break Through Your Weight Loss Plateau Today!
Feeling frustrated as your scale refuses to budge? I've been there. After years of yo-yo dieting, I finally lost and maintained a 75-pound weight loss. My journey led to the creation of Ovvia® Wellness, a platform that offers education and resources for a healthier you. Here are ten reasons why your weight loss might be stalling, what you can do about it, and how Ovvia® can help you address them:
#1 Calorie Counting: Your body reacts differently to calories from different sources[1]. With our 2-part video series on "How Weight Loss Works," learn why 230 calories of broccoli are not the same as 230 calories of ice cream.
#2 Lack of Essential Nutrients: Nutrients like fiber, protein, and healthy fats are crucial[2]. Ovvia® Members get per-meal targets for each nutrient to help ensure a balanced diet.
#3 Excess Glucose and Insulin Response: Sugary carbs can spike blood sugar and trigger an insulin response[3]. Members can watch our video on "How Insulin Works" to understand this process better.
#4 Portion Control: Even healthy foods can contribute to weight gain if consumed in large portions[4]. Our Members get serving size and nutrition facts for every Ovvia® recipe.
#5 Not Enough Physical Activity: Regular exercise boosts metabolism and aids weight loss[5]. Check out my podcast episode on exercise for insights on the importance of consistent physical activity.
#6 Stress: Chronic stress can trigger hormonal changes leading to weight gain[6]. Meditation, yoga, and deep-breathing exercises can help manage stress levels.
#7 Inadequate Sleep: Lack of sleep can disrupt hormones, leading to overeating[7]. Seven to nine hours is recommended nightly.
#8 Dehydration: Sometimes, thirst is mistaken for hunger[8]. Learn how much water you need and how to make hydration easy with our Member-exclusive video.
#9 Snacking: Keep insulin deployed in the bloodstream, preventing the body from using fat stores as fuel[3]. We provide guidance on meal planning and timing for optimal health in this video for Members.
#10 Breaking Fast Too Quickly: Breaking an overnight fast too quickly can hinder weight loss[9]. We include information about the science of fasting in the FREE series "How Weight Loss Works."
At Ovvia® Wellness, we focus on providing education to help you make informed decisions about your health. Remember, weight loss isn't a one-size-fits-all journey. It's about finding what works for you, and we're here to guide you every step of the way. Learn more about our Membership & Paid Subscriber options!
© Ovvia® LLC 2023
References:
[1] Mozaffarian, D. (2017). "Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity." Circulation, 133(2), 187–225.
[2] Westerterp-Plantenga, M. S., Lemmens, S. G., & Westerterp, K. R. (2012). "Dietary protein - its role in satiety, energetics, weight loss, and health." British Journal of Nutrition, 108(S2), S105-S112.
[3] American Diabetes Association. (2018). "Classification and Diagnosis of Diabetes: Standards of Medical Care in Diabetes." Diabetes Care, 41(Supplement 1), S13-S27.
[4] Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2012). "Energy balance and its components: implications for body weight regulation." The American Journal of Clinical Nutrition, 95(4), 989–994.
[5] Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). "Health benefits of physical activity: the evidence." CMAJ: Canadian Medical Association Journal, 174(6), 801–809.
[6] Chrousos, G. P. (2009). "Stress and disorders of the stress system." Nature Reviews Endocrinology, 5(7), 374–381.
[7] Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). "Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index." PLOS Medicine, 1(3), e62.
[8] Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). "Water, Hydration, and Health." Nutrition Reviews, 68(8), 439–458.
[9] Patterson, R. E., Laughlin, G. A., LaCroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., Villaseñor, A., Sears, D. D., Marinac, C. R., & Gallo, L. C. (2015). "Intermittent Fasting and Human Metabolic Health." Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212.