Why is my Beagle not losing weight

How Can I Help Beagle Lose Weight? 4 Expert Tips

Beagles are adorable dogs with friendly and curious personalities. They are also known for their amazing sense of smell, which makes them excellent hunters and trackers. However, this trait can also lead them to overeat and gain weight, especially if they are not given enough exercise and stimulation. Many people ask me how to help beagle lose weight, so in this article, I will discuss some signs that your beagle may be overweight, some common causes of obesity in beagles, and some tips to help your beagle lose weight and stay fit.

Obesity is a serious health problem for dogs, as it can cause many complications such as joint pain, diabetes, heart disease, and reduced lifespan. Therefore, it is important to help your beagle maintain a healthy weight and prevent obesity.

How to Tell If Your Beagle Is Overweight

It can be hard to tell if your beagle is overweight, as they naturally have a round and chubby appearance. However, there are some ways to check if your beagle is carrying too much fat and needs to lose some pounds.

One way is to use a body condition score chart, which is a tool that helps you assess your beagles body shape and fat distribution. You can find a body condition score chart for dogshere.

According to the chart, a healthy beagle should have:

• A visible waist when viewed from above
• A tucked-up belly when viewed from the side
• Ribs, spine, and hip bones that are easily felt but not seen
• A thin layer of fat covering the body

If your beagle does not meet these criteria, he or she may be overweight or obese. Another way to tell if your beagle is overweight is to weigh him or her regularly and compare the weight to the ideal weight range for beagles.

The ideal weight range for beagles depends on their height, which can be measured from the floor to the top of the shoulder blades.Beagles that are 13 inches or less should weigh less than 20 pounds, while beagles that are 13 to 15 inches should weigh between 20 and 30 pounds.

If your beagles weight is above the ideal range, he or she may need to lose some weight. However, before you start any weight loss program for your beagle, you should consult your veterinarian to rule out any medical conditions that may cause weight gain and to determine the best diet and exercise plan for your beagle.

What Causes Obesity in Beagles?

There are many factors that can contribute to obesity in beagles, but the main cause is usually an imbalance between energy intake and energy expenditure. In other words, your beagle eats more calories than he or she burns.

Some of the reasons why your beagle may eat more calories than he or she needs are:

• Overfeeding: Beagles have a strong appetite and a tendency to beg for food, which can make it hard to resist giving them extra treats or portions. However, overfeeding can lead to weight gain and obesity, as your beagle may consume more calories than he or she can use.
• Lack of exercise: Beagles are active and energetic dogs that need regular exercise to stay healthy and happy. However, if your beagle does not get enough physical activity, he or she may not burn enough calories and may store the excess as fat. Lack of exercise can also lead to boredom and stress, which can make your beagle eat more to cope.
• Age: As beagles get older, their metabolism slows down and their activity level decreases, which means they need fewer calories to maintain their weight. However, if you do not adjust your beagles diet and exercise accordingly, he or she may gain weight as he or she ages.
• Neutering or spaying: Neutering or spaying your beagle can have many benefits, such as preventing unwanted pregnancies, reducing the risk of certain cancers, and improving behavior. However, it can also affect your beagles hormone levels and appetite, which can make him or her more prone to weight gain. Therefore, you may need to reduce your beagles calorie intake and increase his or her exercise after neutering or spaying.
• Medical conditions: Some medical conditions can cause weight gain in beagles, such as hypothyroidism, Cushings disease, or diabetes. These conditions can affect your beagles metabolism, hormone levels, or blood sugar, which can make him or her eat more or burn fewer calories. If you suspect your beagle has a medical condition that causes weight gain, you should consult your veterinarian for diagnosis and treatment.

How to Help Beagle Lose Weight

If your beagle is overweight or obese, you should help him or her lose weight to improve his or her health and quality of life. However, you should not put your beagle on a crash diet or a drastic exercise regimen, as this can be harmful and ineffective. Instead, you should follow these tips to help your beagle lose weight safely and gradually:

• Cut back on their food: The first step to help your beagle lose weight is to reduce his or her calorie intake. You can do this by feeding your beagle smaller portions, using a measuring cup or a scale to measure the food, and following the feeding guidelines on the dog food label. You can also switch to a low-calorie or weight-management dog food that is specially formulated for overweight dogs. However, you should not cut your beagles food too much, as this can cause nutritional deficiencies and health problems.You should aim to reduce your beagles food by 10 to 20 percent, depending on his or her weight and activity level.
• Increase exercise: The second step to help your beagle lose weight is to increase his or her physical activity. Exercise can help your beagle burn calories, build muscle, improve mood, and prevent boredom. You can increase your beagles exercise by taking him or her for longer or more frequent walks, playing fetch, tug-of-war, or other games, or even enrolling him or her in a dog sport or agility class.You should aim to exercise your beagle for at least 30 minutes a day, or more if possible.
• Talk to your veterinarian: The third step to help your beagle lose weight is to consult your veterinarian. Your veterinarian can help you determine your beagles ideal weight, body condition score, and calorie needs. He or she can also recommend the best type and amount of food for your beagle, monitor your beagles weight loss progress, and adjust the diet and exercise plan as needed. Your veterinarian can also check your beagle for any medical conditions that may affect his or her weight and treat them accordingly.
• Be patient: The fourth and final step to help your beagle lose weight is to be patient and consistent. Weight loss in dogs is a slow and steady process that requires time and commitment.You should not expect your beagle to lose weight overnight, or to lose more than one to two percent of his or her body weight per week. You should also not give up or get discouraged if your beagle does not lose weight as fast as you hoped, or if he or she plateaus or gains some weight back. You should stick to the diet and exercise plan, reward your beagle with praise and affection instead of food, and celebrate every small achievement.

How do I keep my Beagle skinny?

In addition to cutting down on calorie intake, boosting physical activity plays a crucial role in aiding a Beagles weight loss. Failure to include exercise in a weight loss regimen can significantly delay observable results. Moreover, consistent physical activity is essential for overall well-being and has the potential to extend a Beagles lifespan.

Why is my Beagle getting fat?

Similar to Retrievers and Spaniels bred for work, Beagles also possess a hearty appetite. Once again, this inclination might be attributed to human-driven breeding practices, where dogs motivated by food were preferred for training purposes. This preference has resulted in the Beagle breed being naturally predisposed to greediness and a higher likelihood of overeating.

Why is my Beagle not losing weight?

Every dog is unique, and if your canine companion is not shedding pounds on the prescribed diet, it could indicate a slower calorie burn rate. The daily food allowance might exceed your dogs energy requirements, necessitating further reduction. Before seeking guidance from your vet, ensure that everyone in the household is adhering to the designated diet plan.

Final Thoughts of Help Beagle Lose Weight

Beagles are wonderful dogs that can bring joy and fun to your life. However, they can also become overweight or obese if they eat too much and exercise too little, which can harm their health and happiness. Therefore, it is important to help your beagle maintain a healthy weight and prevent obesity.

By following the tips in this article, you can help beagle lose weight safely and gradually, and improve his or her well-being. Remember to consult your veterinarian before starting any weight loss program for your beagle, and to monitor your beagles weight and body condition regularly. With your love and support, your beagle can achieve his or her weight loss goals and enjoy a longer and happier life with you.

Why Am I Not Losing Weight? 25 Factors That Can Stal Your Progress, According To Experts

Whatever your reason for losing weight, you want it to be safe, effective, and sustainable. But even when you feel like youre doing everything "right," its extremely frustrating when the extra pounds wont budge. If youre Googling Why am I not losing weight? youve come to the right place.

Heres the thing: Weight loss isnt just about nutrition and exercise. (But those things are important!) It also depends on your age, gender, and starting weight, says obesity expert Matthew Weiner, MD, the director of bariatric surgery and the medical director of telemedicine at Tucson Medical Center. For young adults, its easierthey can sometimes lose up to 20 percent of their body weight by eating right and working out, Dr. Weiner notes. But for postmenopausal women, doing the same can potentially contribute to five to seven percent.

Plus, it takes a bit longer for women to see results. Men do tend to lose weight faster than women, but when you look at the total amount of weight loss over time, its not as different as you might think, Dr. Weiner says. It might take men two to three months to lose 10 percent, while it takes women five to six months. And again, that's going to be dependent on many factors.

Still, its totally possible for women to lose weight healthilywhich means losing half a pound to two pounds per week, says Brigitte Zeitlin, MPH, RD, CDN, health coach and BZ Nutrition founder. Weight loss is super individualized, she reiterates.

That said, there are a variety of reasons why you might not be losing weight. Zeitlin says that women sometimes overestimate the amount of calories they burn when working out. Also, many diets focus on what you take out of your diet, leaving women to not eat enough foodeither enough daily calories, or nutrient-filled foods. (Youll want to eat proper amounts of both protein and veggies.) Since humans are built for survival, not eating enough might end up sending your body into starvation mode, which is when your metabolism slows down and your bod holds onto calories so it can have fuel to think straight and energy for the day.

If youre struggling to shed pounds, the 25 reasons ahead might help you understand why your weight-loss journey has been tougher than usual. Thankfully, experts give ways to combat all of them.

Meet the experts: Supriya Rao, MD, is a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine who focuses on digestive disorders, gut health, the microbiome, obesity medicine, and women's health. Matthew Weiner, MD, is the director of bariatric surgery and the medical director of telemedicine at Tucson Medical Center. Brigitte Zeitlin, MPH, RD, CDN, is a health coach and BZ Nutrition founder. Keri Gans, RD, is an NYC-based nutritionist and the author of The Small Change Diet. Jessica Cording, RD, CDN, is a nutritionist and the author of The Little Book of Game-Changers.

25 Reasons Youre Not Losing Weight

1. Youre underestimating your strength gains.

If your clothes are looser but the weight on the scale isnt budging (or maybe its a little heavier), you might be building muscle and losing body fat (AKA body recomposition). As a refresher, your body consists of water mass, muscle mass, and fat mass, which add up to equal your entire weight. Muscle mass refers to the total amount of muscle in the body, including the skeletal muscle mass and cardiac muscles, while body fat refers to the proportion of fat mass in relation to your bones, muscles, and water. So, if youve been crushing it at the gym, and/or look or feel stronger, you may be adding muscle mass while simultaneously decreasing body fat.

Just note that some people may overestimate how much muscle theyre building, says Dr. Weiner. Muscle is similar in density to water (while fat has a higher density), so its not an apples-to-apples exchange, he adds. In other words, not re-evaluating your weight-loss strategy because youre working on building muscle can result in your fat composition staying put.

The fix: If youre interested in learning your muscle mass versus body fat percentage, talk to your doctor or a trainer about getting a body composition analysis.

2. Youre eating less but still picking less-nutritious foods.

If you consume fewer calories than you expend, Dr. Weiner says its definitely possible to lose about 10 percent of your total body weight through dieting alone (depending on where you're starting from). But if you want to lose more, you cant just keep cutting calories. You have to change the type of food you eat, he says, focusing more on the quality of calories versus the quantity.

Foods digest differently in our bodysome slower, some more quickly, explains Keri Gans, RD, the author of The Small Change Diet. Sugary foods digest quickly, leaving you hungry sooner than later, versus foods rich in fiber, she says. Fiber-rich foods, like fruits, veggies, 100 percent whole grains, and legumes, help promote satiety and can be a weight loss tool.Once youve changed the quality of your caloriesand are consuming better-for-you foods with more satiating poweryoull also naturally eat less, which can help weight loss continue.

The fix: Even if youre on a calorie deficit, youll want to pay attention to the type of calories youre consuming, says Jessica Cording, RD, CDN, the author of The Little Book of Game-Changers. I really encourage people to eat foods that provide a lot of nutrientstheres a difference, for example, between having a slice of white bread and whole-grain foods, she says. The nutrient value will carry you much longer.

3. Youre not keeping track of what youre eating.

Its human nature to judge ourselves favorably, dismissing or underestimating our "bad" decisions and emphasizing our good ones, Dr. Weiner says.

Translation? Youre likely to pat yourself on the back for eating a salad on Tuesday, while overlooking the fact that you ate two bowls of B&J for dessert (and then still wonder why youre not losing weight).

The fix: Tracking your caloric intake in a visible, tangible waylike in a food journal or on an appcan help keep you accountable and eliminate the bias we all have toward ourselves, says Dr. Weiner.

The evidence is there: Weight loss apps are helpful for initiating and sustaining weight loss between three and 12 months, according to a 2022 Journal of Medical Internet Research study.

4. Youre not eating enough protein.

Generally speaking, protein has benefits: It fills you up (which means youll eat less food over time) and also helps you build muscle, skin, and healthy bones. But when it comes to weight loss, not all protein is created equal. Dr. Weiner warns about over-consuming animal proteinand the fat that typically comes with itbecause too much can lead to weight gain and other health problems like diabetes.

Plant-based protein, on the other hand, is different (think: legumes, tofu, and tempeh). You can eat higher amounts of these foods without worrying about any negative effects on your health, Dr. Weiner says. Supriya Rao, MD, a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine, follows a plant-based diet and recommends this approach to her patients.

That said, lean animal proteins like chicken, fish, and turkey, can be part of a healthy, protein-rich, diet, too.

The fix: Swap out processed or fatty meat protein sources with plant-based or lean animal-based ones. Instead of a beef burger, try a plant-based burger made from black beans, mushrooms, or other vegetables. Or, you could go for a turkey burger.

5. Youre not looking at the big picture.

Frustrated because youve been trying for three months and haven't hit your weight loss goal? Before you try some new fad diet, think about whether your goal is just to lose as much weight as possible right this second, or to slim down healthily over time, so you can keep the weight off permanently.

We tend to look at weight loss in the short term, when its actually a long-term problem, says Dr. Weiner. There will be individual ups and downs every day, just like there are in the stock market.

The fix: Instead of taking a short-term POV on weight loss, consider looking at how your weight has changed over the past several years and how you would like to feel several years from now too.

6. Youre not eating whole foods.

If youre blowing off diets focused on eating whole, clean foods (think: the Mediterranean diet) you might want to reconsider. Nutrition experts have known for a long time that diets full of whole foods, like fruits, vegetables, grains, and protein, are associated with better weight-loss results than those packed with processed foods (like cereal, crackers, and prepackaged meals).

Case in point: When study participants ate diets similar in nutrients (e.g., similar amounts of protein, fat, sugar, and fiber), the group consuming processed foods showed higher levels of caloric intake and weight gain than the group that focused on whole foods, per a 2019 study in Cell Metabolism.

The fix: Cording recommends making it as convenient as possible to work more whole foods into your diet. That means having things like frozen produce, oats, whole-grain bread, eggs, frozen fish, and leafy greens around your house. Its easy to add a handful of spinach to soups and omelets, she says. Hard boiling eggs in advance also makes for a quick grab-and-go snack when you need it.

To make sure you eat more veggies, start every dinner with a mixed green salad, according to Gans. An easy way to get more fruit into your diet is to have one serving with lunch as your dessert for starters, then perhaps add at dinner, she says.

7. Youre eating too many healthy foods.

Yes, sometimes too much of a good thing can be not so good. Just because you swapped your nightly bowl of ice cream for Greek yogurt doesnt mean you should eat twice as much. The weight loss rule of "fewer calories in, more calories out" still applies, even when what youre eating is healthy.

The one exception? Dr. Weiner says you really cant overeat vegetables (seriously, the more you eat, the better). If you ate a pound of them every day, you would still lose weight because it would change your other eating behaviors, he explains, referring to the fact that if you filled up on veggies, you would reduce your appetite for other less healthy foods.

The fix: Remember that portion control still applies even when you're making healthy food swaps. If you need a little guidance, use a food-tracking app to keep tabs on how many calories you're consuming and adjust accordingly.

8. You're not prioritizing exercise.

Remember the info about quality and quantity of calories above? The same applies to exercise, says Dr. Weiner, who suggests focusing on intensity versus duration when youre trying to lose weight by incorporating exercise.

That said, even lower-intensity activities like walking can help with weight loss, especially for those who are just starting out, says Dr. Rao. "Walking can also help boost your metabolism, helps you build muscle, and reduces stress," Dr. Rao explains. "When your body and mind are functioning at their best, its easier to maintain a healthy weight."

The fix: In terms of cardio, it comes down to whether you prefer shorter and/or fewer, more intense sessions or longer and/or more frequent less intense ones. The American Heart Association (AHA) recommends 150 minutes of moderate intensity aerobic activity (which could include walking) per week or 75 mins of the vigorous kind (think: HIIT, boot camp classes, etc). And strength training is just as importantthe AHA recommends at least two days a week of moderate- to high-intensity muscle-strengthening activity (such as resistance or weights).

9. Youre drinking sugary beverages.

Is soda really that bad for you? Sorry, but yes: When you drink sugar, it drives up weight gain far more than when you eat it, Dr. Weiner says.

If youre hungry and eat a cookie, you will be less hungry, or youll eat less at lunch; but when you drink 150 calories, it doesnt impact your hunger at all, he explains. So you drink a soda, then you still eat a normal lunch, and all youve done is add 150 calories to your daily intake (versus splurging on a cookie and naturally course-correcting by eating 150 calories less later on).

The fix: If youre really craving a sweet drink, Gans recommends making your own by adding a splash of 100 percent fruit juice or fresh fruit to plain seltzer. You can also buy flavored sparkling waterjust read the label first to make sure there isnt a lot of added sugar and calories.

10. Your sleep schedule is off.

Of nearly 2,000 participants, those with less variability in their sleep patterns were more likely to be more successful in their weight loss efforts over the course of 12 months, per a 2019 study in the International Journal of Obesity.Working the night shift puts you at a major disadvantage, according to Dr. Weiner. The disruption to your circadian rhythm, he explains, can lead to weight gainand switching back and forth between night and day shifts, like many people do in order to spend more time with family, is the worst of all. Its just nonstop disruption to an otherwise healthy, normal sleep-wake pattern.

The fix: Try your best to go to sleep and wake up at roughly the same times each day. And, of course, not everyone has the luxury of choosing their work schedule or having a flexible boss. But if you are able to tweak your work schedule or work with your manager to avoid this, you should.

11. You're parked at a desk all day long.

Never underestimate the power of keeping your body moving regularly throughout the day. Overly sedentary lifestyles make it harder to lose weight, says Dr. Weiner. If you wake up every morning and then sit at a desk for work, then come home and sit on the couch to watch TV, [weight loss] won't happen.

The fix: Cording suggests exercising when you have time during the daybefore work is always good because you dont have to worry about where the day takes you. You can also break your activity into smaller bursts, doing 10 minutes before work and 10 minutes after, she says. Something is better than nothing.

Other hacks she recommends: Consider getting an under-desk exercise machine like a small elliptical or bike, keep free weights in your workspace to use when you get downtime, or take your work calls on the go.

12. Youre not drinking enough water.

Can drinking water really help with weight loss, or is that just an urban legend? Its for real: There are several links between water consumption and weight-loss results, according to a 2014 review of studies published in the Journal of the Academy of Nutrition and Dietetics.

The fix: Women should drink about 2.7 liters or 11.5 cups of fluid per day, according to the National Academies of Science, Engineering, and Medicine.

13. Youre drinking too much alcohol.

Not to be a killjoy, but your bi-weekly happy hour could also be interfering with your goals. Alcohol is connected to weight gain for a few reasons: For one, it contains empty calories (which can grow astronomically high when you start drinking cocktails), and two, it changes your relationship with food.

People typically eat more when they drink because their appetite is increased and they stop paying close attention to calorie consumption.

The fix: Cutting back on alcoholic beverages can help reduce your overall calorie intake. Another option is to opt for beverages that are lower in calories, such as some hard seltzers, gin and diet tonic, light beer, tequila with just lime juice and club soda, or vodka and club soda.

14. You have a medical condition that makes weight loss harder.

Any medical condition that affects your hormones (like hypothyroidism or polycystic ovary syndrome), your insulin levels (like diabetes), or your blood pressure (like heart disease) will make it more difficult to lose weight.

Any injury that results in limited mobility can also contribute to weight gain, partly because it can lead to muscle lossand less muscle means you are burning less when your body is at restand partly because it will reduce your ability to exercise regularly, Dr. Weiner adds.

The fix: If you've tried everything else but the needle is still not moving, it may be time to check in with your doc and see if an underlying medical issue is preventing you from losing weight. Once that's taken care of, you should be able to start losing weight again or you may want to work with a registered dietitian, who can help you create an eating plan that works for your specific needs.

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15. Youre getting older and aren't strength training.

All the diet and exercise in the world wont cancel out the fact that its just plain harder to lose weight the older you are. In your 20s, you might be able to cut back on booze and cake for a few weeks when you want to lose five pounds, but in your 40s, its gonna take more effort. That's because as we get older, "our hormones shift a little bit, our metabolism also shifts with it," says Zeitlin, adding that that's why it's harder to lose weight.

The fix: Focus on resistance training to build muscle mass, which can ultimately help you burn more at rest, and in turn, jumpstart your weight loss if you're stuck.

16. Youre stressed or depressed.

Major life changes, like divorce or a death in the family, are often a trigger for weight gain. Stress eating is a real thing, and when youre depressed, youre typically not focused on counting calories or exercising (because it takes so much effort just to make it through the day).

Cortisol, a.k.a., the stress hormone, works with the rest of our hormones in a see-saw effect, so when one increases, the others decrease, Zeitlin explains. Essentially, when cortisol levels are high, insulin (which regulates our body's sugars) levels go down, meaning that it's not breaking down glucose, so it ends up being stored as fat. So, even if your diet and exercise habits haven't changed, if you're super stressed at work, it might be harder to lose weight (and you might even gain it) because of that.

The fix: Dr. Weiner recommends finding holistic ways to manage your stress, even if its simply low-impact cardio. And of course, if youre feeling depressed, dont hesitate to get help from a mental health provider.

17. You have unresolved trauma.

While this is heavy stuff, it's important to be aware of the correlation between abuse and weight gain. A history of sexual abuse is linked to weight gain, in particular, and the number of people who have been sexually abused, especially at a young age, is staggering: One in three American women report experiencing some kind of sexual violence in their lifetime, per the National Sexual Violence Resource Center.

The fix: Whether youre a child or an adult (and whether or not your history is affecting your weight), seek out resources that can help victims of sexual violence or other abuse. Therapy can also be a good way to work through trauma.

18. Youre taking certain medications.

A possibly hidden reason why youre struggling to lose weight: Youre on a medication that can cause weight gain as a side effect. This includes diabetes medications, antidepressants, and steroid medications, among others.

The fix: Dr. Weiner suggests talking to your physician about your medications; sometimes they can be adjusted to make weight loss more possible.

19. You're struggling with food addiction.

If you find yourself desperately craving food at all costsand its sabotaging your diet and exercise effortsyou could be dealing with food addiction. This doesnt mean youre not motivated or strong enough to defeat your cravings and lose weight; you may have developed an emotional reliance on food.

The fix: If you are prone to binging or gorging, focus nonstop on food, have trouble functioning in your job or personal life, or suffer from anxiety, depression, or insomnia, reach out to a healthcare provider ASAP to be evaluated for food addiction. Its a type of eating disorder, and there is help available.

20. Youre eating too often.

While eating smaller, more frequent meals throughout the day can be a healthy approach to weight loss, for some, it might lead to an excess of calories by the evening. For those people, intermittent fasting might lead to better results. Dr. Weiner agrees, saying that getting the right amount of calories in a short period of time followed by a longer period of time where you get little to no calories can be more beneficial to your health than eating all day long.

The fix: Talk to your doctor or a nutritionist before trying an intermittent fasting diet, this way they can help you figure out a schedule that makes sense for you. (For the record, the 16:8 or 14:10 diet is usually recommended for beginners.) There are also some groups of people for which intermittent fasting is not recommended, like anyone with blood sugar regulation issues (e.g., diabetes) and pregnant people.

21. Youre doing intermittent fasting, but not eating right.

That said, intermittent fasting alone isnt a magic tool for weight loss, Gans saysyou still need to be aware of what youre putting into your body. If youre not losing weight on a fasting diet, you may still be consuming too many calories during your feeding window.

You could still be eating too much, foods that are poor in nutrients, or low-calorie foods that arent filling you up and leaving you feeling hungry all the time, Cording says.

The fix: Avoid ultra-processed foods, which tend to be higher in saturated fats, sodium, and trans fats. You should also practice mindful eating to make sure you don't overindulge during your feeding window, and fill up with whole foods that pack a ton of fiber and protein to stay satiated throughout the day.

22. Youre not doing a calorie deficit right.

At baseline, being on a calorie deficit means that youre taking in less calories than you burn. It can be tricky to perfectly calculate what kind of deficit you should be on, but the National Institutes of Health has a body weight planner that can at least give you some idea of how much youll need to cut out in order to see results.

But you also need to keep track of what youre eating all day, Gans says. You may think you are on a calorie deficit, but somewhere throughout your day, you are actually consuming more calories without realizing it, she says. Having too few calories in your day can also be problematic, Cording saysit can leave you hungry and more prone to overeat.

The fix: A general rule of thumb is that you dont want to cut out more than 500 calories a day from your eating plan. And use a tracking app to make sure you're hitting your calorie goal every day.

23. Youre having healthy fats, but too many of them.

Even the good-for-you fats have calories, Gans says. The more you eat, the more the extra calories will add up. Knowing portion sizes can help. For example, a serving size of peanut butter is two tablespoons, a third of a medium avocado is one serving, and one tablespoon of oil is a serving.

The fix: A food diary or tracking app can help you assess the amount of healthy fats you're eating in a day. Writing down what you are eating even for a short period of time can help you understand how much you should be consuming each day.

24. Youre distracted when you eat.

Sometimes you need to grab lunch at your desk or maybe you prefer to eat dinner in front of the TV. While its okay to do this here and there, regularly being distracted while youre eating raises the odds that youll have more food than you need or planned to have, Cording says.

When youre distracted, the communication between your mind and body is disrupted, she explains. Youre less in tune with your hunger and fullness cues.

The fix: Try committing to taking a lunch break or turning your devices off during mealtimes.

25. Youre not eating on a predictable schedule.

You dont need to eat every meal at set times, but having some consistency is important, Cording says. When you dont have much consistency, you can get caught off-guard by hunger and then reach for whatever is around, she says. That can lead to you making less healthy decisions and overeating.

The fix: Gans recommends eating every four to five hours, so youll be less likely to overeat at mealtime.

Tips To More Effectively Lose Weight

Weight loss is not a one-size-fits-all approach, but the following tips can help kickstart your journey, according to Dr. Rao.

1. Focus on a balanced diet. The key to weight loss is not restriction, but rather the integration and abundance of nutrient-dense foods, says Dr. Rao. Nutrient-dense plant foods are rich in fiber, vitamins, and minerals and lower in calories compared to processed foods, she explains. Processed foods have been stripped of their nutrients, and high-energy components such as oils and sugar are added in their place which means fewer nutrients, more calories, and often leaves you craving more food than you need. The solution? Integrate more fresh, whole foods. Think: fruits, vegetables, lean protein like chicken, turkey, eggs, tofu, and fish, and complex carbs such as quinoa, sweet potatoes, barley, and oats.
2. Move your body. If youre a fitness newbie, it can be daunting to know where to start, but Dr. Rao says weight loss is all about moving your body. I encourage something as simple as walking because anyone can walk, everyone knows how to walk, and you dont need an expensive membership to do so, so aim for 10,000 steps a day, she explains. Strength training at least twice a week is also extremely important since it boosts your metabolism and increases and/or maintains muscle mass as you age, she adds.
3. Eat more fiber. Fiber is a gold-standard when it comes to weight loss since it helps keep you fuller for longer, in turn, reducing your appetite and lowering your caloric intake, says Dr. Rao. Because fiber slows down digestion, food remains in your stomach for a longer period of time, satiating you and preventing hunger pangs, she explains. As a result, you might eat less overall because you don't feel as hungry, but fiber is also key in maintaining your gut health and has been shown to lower cholesterol levels.
4. Snack mindfully. Paying attention to your body's signals of hunger and fullness is one of the foundational principles of weight loss, says Dr. Rao. By doing so, you can avoid overeating and pointless snacking, both of which can lead to weight gain, she explains. Slow down during meals, focus on portion size, and ask yourself if youre truly hungry before opting for another serving, she adds.
5. Talk with your doctor. If youre concerned about your weight or discouraged by the results, Dr. Rao says to talk with your doctor. From there, they can address any underlying health conditions and work with you to create a personalized plan. Weight loss medications may also be considered if needed (in combination with an improved diet and lifestyle changes), so talk to a doctor about your options, she adds.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. Shes a mass consumer of social media and cares about womens rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

Ashley Martens is a wellness writer based in Chicago. With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives. With a foundation in fitness, food, and nutrition, Ashley covers it all including sexual health and travel topics. Ashley is also a NASM-certified personal trainer and group fitness instructor.

Medically reviewed bySupriya Rao, MD

Obesity and lifestyle medicine specialist

Supriya Rao, MD, is a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine who focuses on digestive disorders, gut health, the microbiome, obesity medicine, and women's health.