Eight ‘common’ reasons you might be struggling to lose weight

Dr Zoe Williams discusses visceral fat on This Morning

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Having a certain amount of visceral fat in the body is vital as it protects and insulates organs. Unlike subcutaneous fat, it is stored deep in the belly and can’t be seen. However, too much visceral fat is harmful and has been linked to conditions such as type 2 diabetes, heart disease and some cancers.

It is widely accepted that eating a healthy, balanced diet and getting enough exercise can help burn belly fat, but this can be easier said than done.

Expert nutritionist Lujain Alhassan, from diet and meal replacement brand Exante, spoke with Express.co.uk about some common pitfalls that could be hindering your weight loss journey.

You’re not drinking enough water

Ms Alhassan said: “Research shows that water can act as an appetite suppressant, and actually helps to prevent water retention.

“Drinking more helps you drop those extra pounds of water weight. It’s easy to confuse being hungry with symptoms of thirst, so ensure you’re properly hydrated as a first port of call.”

You’re not choosing the right snacks

“Chocolate and crisps are full of empty and non-nutritious calories from sugars and fats,” she warned.

“Choosing healthier snacks that are lower in calories and nutrient-dense, including high in protein, can help you feel fuller for longer and keep you on track with your diet.

“Protein is key in helping you to build lean muscle and allowing your body to burn fat as energy. If you’re not eating enough of it, it could be one of the reasons you’re struggling with weight loss.”

Your portion size and calorie intake is too high

She said: “Having portions that are too big can quickly turn your low-calorie, healthy meals into calorie-dense, indulgent meals – and may affect your weight loss. Make sure you measure your foods, particularly your carbs and protein, and be aware of how much you’re putting on your plate.

“It can be helpful to set a daily calorie limit and stick to this by using apps which track the nutritional value of each item of food. Doing this helps you to be mindful of what’s in foods that are deemed as healthy, but can be high in calories and fat, for example hummus.”

You’re stressed

“Stress can be a huge factor at play in your weight loss journey,” the nutritionist advised.

“Studies suggest that weight gain can result from stress in some instances. Many of us struggle with stress and burnout in the modern-day world we live in, and at work, so it’s important to try and reduce this where possible.

“Take part in activities you find soothing – whether that’s switching your phone off and going for a walk, taking a long bath, reading a book or meditating. An increasing body of research has shown the mental health benefits of meditation, and if you’re new to it, you can follow a guided one through a video or podcast.”

You’re not getting enough sleep

Ms Alhassan suggests aiming for seven to eight hours of sleep a night, if possible. She added: “Sleep is not only essential for general health, wellbeing and body function, but it also plays a big part when it comes to your weight loss journey.

“Sleep allows your body to rest, repair and function fully. From having more energy to work out to ensuring you can recover adequately, sleep ensures your body works to its full potential.”

You’re not following a meal or diet plan

“Many people think that just eating healthy foods is the key to weight loss, and while it’s very important, it’s also important to have calorie-controlled, structured meals,” she said.

“Meal and diet plans tailored to your body mass index and weight loss goals can be really beneficial and take the hassle out of having to calorie count, weigh, and prepare what to eat in advance.”

You’re drinking your calories

Ms Alhassan said: “Fizzy drinks are packed with sugar, and alcohol is filled with empty calories, often leaving you peckish afterwards. Be mindful about what you drink.

“Stay hydrated by drinking water, and my tip is to stick to black coffee and herbal teas, or add a squeeze of water enhancer to your drink for some guilt-free flavour.”

You’ve hit a weight loss plateau

“A very common reason people find that they’re not losing weight is that they’ve hit a plateau,” she concluded.

“You might have seen amazing results for a few weeks and now, nothing. To overcome a weight loss plateau, you may need to reassess your calorie intake. As you lose weight, your body requires fewer calories than it originally did.”

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