A diet shake-up, going to the gym and increasing the number of steps.
These are the usual first steps among those trying to shift the scales.
But despite best efforts, many struggle to see the weight fall off.
Reaching a plateau, a lack of sleep and not drinking enough water are just three things that can hinder progress, research shows.
Experts have now explained how these and other factors may play a role.
A diet shake-up, going to the gym and increasing the number of steps. These are the usual first steps among those trying to shift the scales. But despite best efforts, many struggle to see the weight fall off
Not getting enough sleep
Too little shut-eye has already been linked to diabetes, heart disease and depression.
But it can also hinder your weight loss progress.
Studies show that those who don’t get enough sleep are more likely to eat sugary foods, which can lead to weight gain over time.
Experts believe this is due to changes in levels of the hormones leptin and ghrelin, which determine how hungry we feel.
A 2010 paperby researchers in the US, found that among those who followed a two-week calorie-restricted diet, those who slept for 8.5 hours lost more weight than those who only slept for 5.5 hours.
In a 2020 article, Dr Ian Walshe, assistant professor of sport, exercise and rehabilitation at Northumbria University, said: ‘It is clear that sleep is important for weight loss.’
“Sleep should therefore be considered essential alongside diet and exercise as part of a healthy lifestyle,” he added.
Lose fat but build muscle
Most expect their weight to drop after a few weeks of eating healthy and hitting the gym.
But those who don’t see the scale shift should not be disappointed.
Because they may have lost fat and put on muscle, which is denser than fat.
This means that they may weigh the same, but their body composition has changed.
Dr. Duane Mellor, a leading dietitian from Aston University, told MailOnline: “That’s why the scales aren’t always the best way to measure success, especially when it comes to health.”
He suggested tracking progress by focusing on other weight loss metrics, such as clothes that fit better and make a previously challenging workout easier.
“Focus on the broader health gains rather than the number on your scale,” he added.
Not tracking progress accurately enough
Watching what you eat at mealtimes and snacking is vital to weight loss, experts say.
But those struggling to lose a few pounds may not be doing it as thoroughly as they think.
Because research shows that Britons eat the equivalent of three McDonald’s cheeseburgers a day without realizing it.
So says a team from the University of Essex, who surveyed 200 people about how much they thought they ate each day.
They then tracked how much they actually consumed and found that volunteers, ranging from thin to fat, left out an average of 900 calories of food each day.
In addition to underestimating calorie intake, dieters may also overestimate how much they burn.
While they can give a rough indication of how many calories are used during a workout, fitness devices, such as Fitbit and Jawbone, have found a 40 percent reduction in studies.
Hit one platform
After weeks or months of watching the scale fall, it can suddenly level off.
This plateau is normal even in those who have maintained their diet and exercise routine.
Experts say it happens because the body resists weight loss. It thinks it’s being starved, so it releases more hunger hormones in hopes of getting more food.
Dr. Mellor said: ‘Losing weight can be very challenging as our biology has largely evolved to avoid it.
To overcome a plateau, Dr. Mellor suggests reviewing portion sizes in case they’ve increased subtly
“So if you find yourself reaching a plateau, the first thing you should do is try to focus on what you’ve accomplished and especially the improvements you’ve made in terms of your health.”
“Too often, when people lose weight and the weight loss stops, they can start thinking negatively about what they’ve done.”
To overcome a plateau, Dr. Mellor suggests revisiting portion sizes in case they’ve increased subtly.
He also recommends checking activity levels throughout the day because while a person may be exercising more, they may be sitting more or walking less.
Not drinking enough water
Drinking eight glasses a day is key to keeping the body hydrated, say health chiefs.
But glugging H2O is also essential for those trying to tip the scales, as has been highlighted by dozens of studies.
Research suggests that the more hydrated you are, the better your body is at completing tasks – from thinking to burning fat.
Scientists have found that the liquid can suppress appetite, boost metabolism — the rate at which your body burns calories — and increase motivation.
A 2015 paper found that those on a low-calorie diet, those who drank 500 ml of water before each meal, lost an additional 2 kg over the course of the three-month study.
Drinking eight glasses a day is key to keeping the body hydrated, say health chiefs. But holding H2O is also essential for those trying to tip the scales, as highlighted by dozens of studies
Study author Dr. Helen Parretti, a senior lecturer at the University of East Anglia whose research focuses on weight management and obesity, said at the time: ‘The beauty of these findings is in their simplicity.
‘If you drink half a liter of water three times a day before your main meals, that can already help you lose weight. It’s something that doesn’t take much effort to integrate into our busy daily lives.’
Juls Abernethy, founder of a wellness company, told MailOnline that drinking water is essential for weight loss, as many cannot differentiate between thirst and hunger.
“I feel tired, light-headed, sluggish [and] brain fog — probably the onset of dehydration, but we learn to eat on these cues,” she said.
Ms Abernethy added: ‘If you’re only slightly dehydrated you’ll feel sluggish and lack energy.
“When the energy slumps kick in, you’ll most likely reach for some fast-acting, highly processed, high-sugar, high-carb snacks or drinks.”
A medical condition
Diligently eating well, exercising, and getting enough sleep may not be enough for some to lose weight.
Because a variety of medical conditions can make it difficult to lose weight.
These include an underactive thyroid gland.
This is where the thyroid gland is happy not to make enough hormones vital for regulating the body’s metabolism – the process that turns food into energy. As a result, those with the condition burn fewer calories.
Another is polycystic ovary syndrome, in which women produce slightly more of the male hormone, androgen, than normal.
It can cause insulin resistance, meaning the body has trouble converting glucose in the bloodstream into energy, making people with the condition gain weight more easily than others.
The NHS is urging patients to talk to their GP if they think they have the conditions.