Why is my weight not reducing after exercise and diet?
Our body works to regulate every process going inside the body, like blood pressure, blood glycogen, water balance, etc., so that body's fat percentage is also regulated. That means the body is trying to regulate your given level of body fat.
So when you decrease your food intake or by increasing your activity your body will sense this and decrease metabolic rate, increase appetite, decrease activity levels, and make fat mobilization and loss more difficult. This will make it hard to lose weight and easier to gain weight.
Other reasons which prevent weight loss are :
1. You're not keeping track of what you're eating
Keep track of the food you are eating. People who use food diaries are more likely to lose weight
Other helpful resources are the calories calculator, calorie counting apps, and websites.
2. Your Gut Health Is Interfering
Your gut contains a collection of microbes, which helps in the digestion & absorption of food. The presence of specific "good" microbes in the gut of people aids in weight loss, it can be acquired from yogurts, curds, etc.
3. You're not eating enough protein
Eating protein at 25–30% of calories can boost metabolism by 80–100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and the desire for snacking
4. You're still drinking sugar
Soft drinks and sugary beverages contain lots of calories which also include fruit juices, added sugar or not, contain a high amount of sugar, and very less fibers.
5. You're not drinking water
people who drank half a liter of water 30 minutes before meals lost 44% more weight than those who did not Drink water has also been shown to boost the number of calories burned by 24–30% over 1.5 hours
6. You're drinking too much alcohol
Beer, wine, and sugary alcoholic beverages are very high in calories, and alcohol itself has about 7 calories per gram, which is high.
7. You have a medical condition that is making things harder
Some medical conditions can drive weight gain and make it much harder to lose weight, these include hypothyroidism, polycystic ovarian syndrome (PCOS), etc certain medications can also make weight loss harder or even cause weight gain.
8. You've been dieting for too long
It is not good to take on a diet for too long. There can be weight loss for many months and then you will hit a plateau which is the indication to take a break. Then you should start by increasing a few calories per day, sleeping more, and doing exercise to gain muscles.