One of the most common questions we get at Karuna is: ”Why am I not losing weight?” Committing to a new diet and exercise regimen takes a lot of willpower, so when we don’t see results, we get frustrated.
While each individual and situation are unique, these are some common reasons you may not see the results you expect:
- You focus too much on exercise. Working out is great for your health and well-being, but when it comes to weight loss, it’s a small piece of the puzzle. Experts often say that about 80 percent of weight loss will come from changes in diet, and only about 20 percent from exercise. While those numbers are not set in stone, this is a good general guideline. 1
- You overcompensate for exercise by eating more calories. There are a lot of myths related to exercise. One of them is that you need to eat protein and carbs shortly afterwards in order to gain muscle. Depending on the length and intensity of the workout, this may not be necessary.2 3 Even after an intense workout, choosing unhealthy snacks may cause you to consume more calories than you burned.
- You eat too much processed food. There is no consensus on exactly what diet works best. It may be that our gut bacteria are so different that certain diets work better for some people than others.4 5 There is little question though, that natural ingredients are better than heavily processed food. Eating whole foods might even control our appetite-suppressing and hunger hormones in a way processed food can’t.6 It’s easy to get distracted by all the health supplements on the market, but it is best to choose products that use real food. For example, studies have shown that a peptide in black soybeans might help promote weight loss, which is one reason Karuna uses it in its Empower smoothie.7
It´s also important to consult a physician before you start a weight-loss program. A doctor visit can ensure that weight loss is even a good goal – your ideal weight may be where you are right now. Your physician also can guide you on a way to lose weight safely, and see if any underlying medical issues might be slowing down your progress.
The other thing to keep in mind is that weight loss takes time. A common recommendation is to lose an average of one to two pounds a week, so patience is key.8