Anyone who has pursued weight loss knows that this goal seems to be easier for some people compared to others. If you’re among the many individuals struggling to lose weight despite focusing on physical fitness, you’re not alone. Chances are, your stalled progress could be due to one or more of the following reasons. 

5 Factors Holding You Back From Weight Loss

1. Eating Portions That Are Too Large

As we age, our metabolism slows, and our calorie needs may change. Your calorie intake should also be based on your gender, weight loss goals, and physical fitness levels. There are many calorie-tracking apps that can help you learn to manage portions to fit your calorie needs each day.

2. Filling Your Plate the Wrong Way

Even if you’ve reduced your portions, the nutritional value of your food matters, too. Protein, in particular, is a key macronutrient to fill up on as it helps you stay full longer and beat cravings. It’s also been shown to reduce body fat by increasing the speed of your metabolism. Aim to eat lean protein sources, like fish, chicken, or beans, with every meal, and fill the rest of your plate with veggies and whole grains.

3. Not Doing Cardio or Strength Training

physical fitnessCardiovascular exercises, such as running, cycling, and swimming, can burn lots of calories in relatively little time, making them ideal for anyone pursuing weight loss. To optimize your weight loss efforts, however, incorporate strength training, like weight lifting or body weight exercises, into your physical fitness routine. This will help build lean muscle and burn fat.

4. Sleeping Poorly

Lack of sleep appears to cause spikes in appetite, and many studies have associated obesity with sleep restriction. The amount of sleep you get influences hormone levels, which will affect hunger. Therefore, it’s necessary to clock seven to eight hours each night by going to bed at the same time every evening.

5. Filling Up on Liquid Calories

Many people refine their eating habits but overlook all of the liquid calories they consume. Soda, sports drinks, calorie-rich lattes, and alcoholic beverages all tend to be high in added sugars. Increased sugar consumption is believed to play a key role in the rise in obesity over recent decades. Whenever possible, stick with water instead.  


Whether you’re just starting a weight loss journey or you’ve hit a plateau, turn to Longacre Vascular Therapy. Serving North Central Texas, Dr. Michel Longacre DC has nearly 20 years of experience helping patients overcome medical challenges by promoting healing from the inside out. His innovative vascular therapy supports better body-wide functioning to ensure the optimal flow of nutrients and oxygen, which can lead to improved physical fitness and weight loss. Like the Facebook page online for more updates on upcoming events, or call (214) 240-6200 to schedule an appointment.