Why you aren't losing weight
Why you aren't losing weight
Weight loss is not always an easy task. There may be many factors that are preventing you from reaching your goals. These are common roadblocks that can be overcome and the best ways to do so.
It is possible to eat fewer calories than you expend, but it won't make any difference in weight.
It is difficult to lose weight. Many people will tell that it's calories in versus calories out that count. It's like your body is a simple math equation. It would be easy for everyone to pass this test, to be honest. It is possible to lose weight, no matter how hard it may seem. It is important to focus on the small victories. You might find it helpful to look backward to identify what is preventing you from progressing or creating a plateau.
These six common obstacles can help you win again at losing.
1. Your Gut Health is in Trouble
The importance of your microbiome, the collection of microorganisms found in your gut, is being revealed by new research. This can have a significant impact on your health, and possibly your weight. According to a meta-analysis published by Genes in March 2018, participants who used interventions to favorably affect the microbiome (e.g., probiotics and prebiotics) saw a decrease in body mass index (BMI), and fat mass, compared with those who took the placebo.
What should I do? You should start by increasing your prebiotic intake. Prebiotics are fibers that feed your gut's beneficial microorganisms. She says that you can have all the probiotics in this world but if you don't feed the good bacteria it won't thrive and overpower the harmful bacteria." Focus on vegetables and fruits to increase your intake of prebiotics. To provide your gut with a wide range of prebiotics, allow for variety (green beans one day and kale the next), and then have a tomato salad.
2. 2. Your genes are not on your side.
This is a hard truth: It might be impossible to choose the body shape or form that you desire and then easily achieve it by following the right diet. Jason R. Karp PhD, author of Lose It Forever, says that genetics are important when it comes to weight. People don't like hearing that." He refers to a previous study that looked at twins in Sweden, whether they were raised together or apart. "Genes account for approximately 70% of the variation in body weight, according to this and other twin studies.
This understanding can be beneficial and even liberating, even if it seems difficult. This understanding can allow you to be gracious with yourself and not criticize yourself for not being able to achieve the desired body weight, aesthetic, or lack of willpower. It doesn't matter what size your pants are, it can be used to motivate you to adopt healthy habits that make you feel good. Previous research has shown that weight-inclusive approaches to health are better than those that focus on a smaller body.
3. You are getting older and your muscles are weakening.
Gorin says that as women age and their estrogen levels fall, so does their muscle mass. The Centers for Disease Control and Prevention estimates that muscle mass decreases by 3 to 5% each decade after the age of 30. This is significant because muscle burns more calories per gram than fat, according to Mayo Clinic.
What can I do? While you cannot control the pace of time, you have some control over your health practices. Although you might gain weight as you age, this is not the only factor. Karp says that anyone can lose weight and maintain it, regardless of their age. To rebuild muscle loss, make nutrient-rich foods the mainstay of your diet.
4. It's Your Medicine Cabinet's fault
Some drugs can cause weight gain and obstruct fat-loss phoenix efforts. Insulin to treat diabetes, certain antipsychotics or antidepressants, some epilepsy medications, steroids, and blood-pressure-lowering drugs like beta-blockers are among them. They can cause weight gain by altering your metabolism, increasing your appetite, water retention, or exhaustion.
What should I do next? Talk to your doctor if you discover that you have gained weight unintentionally. Your doctor should not tell you to stop taking your medication because of weight gain. You may be able to switch to another drug or adjust your dosage depending on the situation. Talk to a dietitian if that's not possible. They can help you make the right dietary decisions.
5. Your portions are too small
The problem with the portion sizes in packages is that they can be very inconsistent. Although there have been efforts to make portion sizes on packages more realistic, they are still too large.
What should I do? Gorin suggests that you plan your meals for the day. She suggests that you either keep a food journal to track how many calories you eat or work with a dietitian to create a simple meal plan. Gorin offers printable meal plans that can be mixed and matched to help you manage your meals at home. You can use meal planning apps to plan meals and scan barcodes on packaged foods to get nutrition information.
6. When you eat without thinking or when you are distracted from what is important, it's called eating mindlessly.
You may find yourself wondering "What was I eating ?!?"?" if you eat repetitive hand-to-mouth while scrolling through your smartphone or watching TV. Studies show that eating while distracted increases your likelihood of eating more. When you are conscious of what you eat, your brain can connect to the belief that you feel satisfied and full.
What should I do? Gorin recommends that you prepare your own meals whenever possible. Gorin says that if you take the time to prepare or even combine the ingredients, you will be more inclined to savor your meal and not eat it all. Gorin recommends that you take at least five minutes to eat without using your electronics.
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