When you lose weight, your body defends itself.
It is common to succeed in losing a lot of weight early, without great effort. However, weight loss can slow or outright s’ stop , and rather quickly.
Icelandic nutritionist Krist Gunnars reports 20 frequent reasons for the phenomenon. 
You will also find below his precious advice to cross the glass ceiling and continue the progress.
1) Maybe you lose weight without you realizing it
If you feel like you have reached a glass ceiling, and no longer able to lose more weight, maybe you just need to relax .
It is extremely common for the balance to stabilize for a few days (or weeks). This does NOT mean you have stopped losing fat.
The weight of the body tends to fluctuate a few pounds in one stroke. This depends on your diet and your hormones , which have a powerful effect on the amount of water in your body (especially in women).
If you do sports to slim down , it is also possible that you are gaining muscle mass. The phenomenon is particularly strong after the first sessions, when we resume regular exercise. The bones also strengthen. They become denser, and therefore also heavier.
These are good s thing s because the goal is to lose fat, not just weight.
It is therefore advisable not only to use the balance to measure your progress. Do not forget to also measure your waist circumference and your thigh and weigh yourself once a month with a scale that calculates your muscle, fat and bone content.
Another thing : the way your clothes fit and your impression by looking at you in the mirror are very good indications. This can change favorably even though your weight is stable. It is then your body that improves.
Morality, unless you’re stuck on the same weight for at least 2 weeks, you probably do not have to worry about anything.
2) You do not record what you ate
The awareness of what we eat is extremely important when trying to lose weight . Many people have no idea what they really eat.
Studies show that noting what you have eaten helps to lose weight. It’s not about counting calories or even weighing your food. Before you start your plate, put on your table everything you plan to eat and take a picture with your smartphone. If you can not stop snacking out of meals (or if small healthy snacks like carrots or a handful of almonds are part of your healthy lifestyle to lose weight ), take a picture too.
Keep this habit before putting anything in your mouth, including drinks (except water) as they are caloric, sometimes very caloric (fruit juice, alcohol). They act on the appetite even when they are at zero percent.
You can also note what you eat in a notebook.
Studies show that simply recording or photographing what you eat makes you lose weight faster, because you follow much better what you absorb.
And if your scale does not want to go down anymore, re -film the film of everything you have eaten in the past two weeks. Perhaps you will not be so surprised to have lost no more pounds. ( 1 , 2 ).
3) You do not eat enough protein
Protein is the most important nutrient to lose weight.
Eating 20 to 30% of protein can increase energy consumption by 80 to 100 calories per day; Moreover, automatically, you will eat several hundred calories less per day.
This also greatly reduces cravings and the desire for junk food. ( 3 , 4 , 5 , 6 , 7 ).
This is due to the effect of proteins on hormones that regulate appetite, such as ghrelin. ( 8 , 9 ).
If you are used to breakfast, enjoy to consume a lot of protein on this occasion. The traditional English breakfast made from eggs, bacon and white beans (rich in vegetable protein) is ideal from this point of view .
You are also guaranteed to have no dips during the morning, and it is even likely that you will barely want to eat at noon (traditionally, the English did not have lunch midday, so the habit But tea at four-thirty: “Tea time!”). ( 10 )
Eating a lot of protein helps prevent metabolism slowdown, a common side effect of weight loss. This also helps to avoid regaining weight. ( 11 , 12 , 13 ).
4) You eat too many calories
Stagnation can have a simple cause: you simply eat too many calories.
I do not recommend counting your calories to lose weight. On the other hand, it is important to have a general notion of the subject, in other words to be able to estimate roughly how much one eats calories per day.
Once a month, therefore, you can calculate for 3 days the number of calories you ate. You will thus have the intuition of what you have to stick with for the rest of the time. There are many free calorie calculators online on the internet.
5) You do not eat healthy
The quality of the food is as important as the quantity.
Eating healthy improves health and regulates appetite. Healthy foods tend to satiate faster than junk food, with equal calories.
Remember that many industrial products labeled “organic” are not healthy.
Try to put on your plate only simple foods and as close as possible to their original shape.
6) You do not use your muscles
It is important to make your muscles work in one way or another, otherwise your diet will cause you to lose your precious muscle mass at the same time that you lose your excess fat. ( 17 )
Strength training in particular helps to avoid slowing down the metabolism, and guarantees that your body is really healthy ( 18 ).
7) You crack too often (even on healthy foods)
In dieting, it is common to want to “crack”, which consists of eating very quickly large amounts of food, far superior to the needs of the body.
This is an important problem. The worst is to “crack” on unhealthy foods (chips, Nutella) but cracking on nuts , almonds, cheese or dark chocolate is terrible also.
A single session of bulimia can ruin a whole week of well balanced efforts.
8) You do not endurance
Endurance sports have gained a bad reputation in recent years, but walking, swimming and running are still the most effective ways to lose visceral fat.
Visceral fat is the fat that accumulates in the abdomen, around the organs of the abdomen. It is the most dangerous, the worst for health. Getting rid of it is one of the most effective ways to improve your health ( 19 , 20 ).
9) You still drink sugar
Sweet drinks are the worst food to grow in our stores. Our brain does not react to the calories contained in sugary drinks to make us eat less of other foods. ( 21 , 22 ).
It’s not just true sweet drinks like Coca or Orangina. This also applies to energy and vitamin drinks like Vitaminwater that are stuffed with sugar .
Even fruit juices are a problem. They should never be consumed in large quantities. A single glass contains as much sugar as several fruits (unless you press an orange, or an apple, which does not make much to drink).
10) You sleep badly
Bad sleeping deprived of energy. The body and the brain then seek to compensate by the addition of extra calories, especially in the form of sugar.
A good sleep is one of the most important things to look for for your physical and mental health, as well as for your line.
Studies show that poor sleep is one of the major risk factors for obesity. Adults and children who sleep poorly have 55% and 89% additional risk of becoming obese, respectively. ( 23 ).
11) You have not enough carbohydrates
If you have a lot of weight to lose, or if you have metabolic problems like diabetes or prediabetes, then you should consider a low carb diet .
In short-term studies, this type of diet showed he was losing two to three times more weight than the conventional low fat diet is usually recommended ( 24 , 25 ).
12) You eat too often
It is a myth that one should eat many, but light, meals during the day to speed up metabolism and lose weight.
Studies actually show that the frequency of meals has little or no effect to burn fat or lose weight.
( 30 , 31 ).
It is also complicated and time consuming to prepare and eat food constantly. This makes the art of eating healthy even more complicated.
On the contrary, intermittent fasting is an extremely effective method of losing weight. The time saving is amazing, having neither to prepare, nor to eat nor to clean his meal. This is to avoid eating on specific periods ranging from 15 to 24 hours or more. You will find information on this in this letter on fasting .
13) You do not drink enough water
Drinking water can help lose weight.
In a twelve-week study, people who drank half a liter of water half an hour before each meal lost 44% more weight than the others. ( 32 ).
It has also been shown that drinking water increases the amount of calories by 24 to 30% over an hour and a half. ( 33 , 34 ).
14) You drink too much alcohol
If you like alcohol and want to lose weight, it is better to drink a brandy mixed with a non-calorie drink. Beer, wine and alcoholic sweetened beverages are very high in calories.
The cocktails are the worst of them all.
Remember also that alcohol itself contains 7 calories per gram, which is enormous.
That said, the studies on alcohol and weight are contradictory. Drinking moderately does not seem to be a problem, while alcoholism and high alcohol consumption are correlated with weight gain ( 35 ).
15) You do not eat in full consciousness
A technique called “mindful diet” could be one of the most powerful tools in the world to lose weight.
This involves stopping, sitting at the table, meditating at least 30 seconds before you start eating, savoring every bite, while listening to the natural signs that tell your brain you have Enough food.
Numerous studies have shown that eating consciously can lead to significant weight loss ( 36 , 37 ) and reduce bulimia episodes ( 38 , 39 ).
Here are some tricks to eat in full awareness:
- Eat have zero distractions, just you and your food, sitting at a table;
- Eat gently and chew thoroughly. Try to become aware of colors, odors and textures;
- When you feel the satiety signals, drink a large glass of water and stop eating.
16) You have a medical problem that complicates things
Some medical problems can influence weight gain and make it much harder to lose weight.
This includes hypothyroidism , polycystic ovary syndrome, and sleep apnea.
Some medications also make it harder to slim down, or can even make you fat.
If you think this is your case, discuss the problem with your doctor.
17) You are addicted to junk food
According to a 2014 study, about 19.9% of people met the criterion of junk food addiction. ( 40 ).
People who have this junk food problem are in a similar situation to drug addicts. ( 41 ).
If you are addicted to junk food, eating less or changing diets may seem absolutely impossible. In this case, get help (program Naturally).
18) You have too long been deprived
It’s not necessarily a good idea to go on a diet for too long.
If you have lost weight for several months in a row and you have reached a glass ceiling, then maybe you just need a break.
Increase your calorie intake by a few hundred a day, sleep more, and do weight training with the goal of gaining strength and having a little more muscle.
Aim to maintain your fat mass for one to two months before you start trying to lose weight again.
19) Your expectations are unrealistic
Slimming is usually a much slower process than most people think.
Although it is often possible to lose a lot of weight early, very few people continue to lose weight at a rate of 0.5 to 1 kg per week.
Another major problem is that many people have unrealistic expectations about what it is possible to achieve with a healthy diet and exercise.
The fact is that not everyone can look like a mannequin or a bodybuilder.
The photos you see in magazines and posters are almost always enhanced with Photoshop – no one literally looks like this.
If you have already lost weight and feel good about yourself, but the balance does not seem to want to move further, perhaps you should start working to accept your body as it is.
There is a point where your weight will reach a level that matches the comfort zone of your body. Trying to go beyond it is not worth it, and may even be impossible for you.
20) You are too obsessed with the diet
Diets hardly ever work in the long run. Either way, studies actually show that people who make diets gain more weight over the long term. ( 42 ).
Rather than addressing the problem from a diet perspective, your primary goal might be to become a happier, healthier, better person.
Work to nourish your body rather than inflicting hardship on it, and make weight loss a natural (and welcome) side effect!