Are you gaining weight?
Have trouble losing weight? These 8 startling factors may be preventing you from losing weight. You probably do several of these things in your daily life, so figure out what they are and quit doing them right now!
Do you want to know why your weight reduction results have plateaued despite your strict exercise regimen? Eating a balanced diet with portion management but not getting results? We’ve all been there — the figures on the scale don’t move, your waistline doesn’t shrink, and clothes sizes refuse to shrink — it’s so irritating, I know!
So, what exactly is the issue? Surprisingly, the reasons you aren’t losing weight might be linked to regular activities and behaviors! These are things you wouldn’t believe may have contributed to your dilemma, so keep reading to discover about these 8 blunders…
1. You do not prioritize healthy eating.
According to Yale University research, the meal choices you make signal the brain to change the quantity of ghrelin in your body. Furthermore, the study indicates that convincing your brain that you made the appropriate eating decision results in decreased production of the hormone, making you feel content and full.
According to Alia Crum, a Ph.D. student, and author, ghrelin “the hunger hormone” increases appetite, slows metabolism, and pushes you to eat more.
As a result, you should prioritize eating foods that you love while maintaining a high satiety level. For example, instead of a normal vegetable salad, choose a high protein and fiber dish like a chicken breast salad.
2. Do you use credit and debit cards to make purchases?
Despite the fact that it is considered old-fashioned, buying groceries using cash is preferable to using credit or debit cards. Dr. Paul Harrison conducted research that discovered those who prefer to pay with credit or debit cards are considerably more likely to buy items rich in sugar, salt, or fat, as well as other unhealthy meals.
According to a study published in The Wall Street Journal, when you use credit cards for payment, you do not immediately feel the sting of squandering your hard-earned money. As a result, even if you are aware of the repercussions, you are unlikely to resist the desire to purchase hazardous meals.
3. You spend much too much time thinking about exercise.
Because you will be concentrating on the energy and stress level necessary for the exercise, thinking about your workout is likely to induce you to eat more than you need at your next meal. In order to compensate for the energy necessary in the back of your mind, you end up explaining why you need to eat more, according to research published in the Appetite Journal by a team led by Carolina Werle.
Take a nutritious low-calorie pre-workout snack, such as a banana milkshake made with half a cup of low-fat milk and a medium-sized banana, as shown in the Nutrition Today journal.
4. You sit too much at work, with little or no movement.
According to Dr. Mark Hamilton, director of the Texas Obesity Research Center, sitting for lengthy periods of time with little movement reduces the production of lipase enzymes, which are responsible for fat breakdown. As a result, there is more fat accumulation in adipose tissue, which leads to a weight increase.
According to a piece published in Women’s Health Magazine, taking breaks from your seat every 30–60 minutes will greatly enhance your metabolism. Instead of making calls and sending emails, go for a brief stroll, down one flight of stairs, or walk to a colleague’s desk.
5. You have a lack of sleep.
“When you don’t get a good night’s sleep, you prefer to devour a bag of potato chips or other comfort food, and this is followed with low energy,” explains Susan Zafarlofti, clinical director of the Institute for Sleep and Wake Disorders.
According to research published in the sleep journal, you require 7–9 hours of sleep on average. Make a habit of going to bed and waking up at the same time every day. In this manner, you can ensure that you receive the same number of hours of sleep each night, which will help you lose weight.
6. You are too stressed
Stress is necessary for living, but too much of it can be detrimental to your weight reduction objectives. Stress causes the brain to create cortisol, a “stress hormone” that increases fat deposition in the belly, leading to abdominal obesity, according to research.
According to Pamela Peeke, author of Body for Life for Women, developing appropriate stress-coping techniques would make it simpler to maintain weight reduction.
7. You consume a lot of processed meals.
Sugar, salt, and fat have been added to highly processed meals to improve flavor, texture, and appearance. These are, to a large extent, one of the primary reasons for weight gain, particularly in the United States today. According to research, processed meals are readily digested and, as a result, make you feel hungry after a short amount of time, causing you to eat more than you need.
Excessive food consumption activates an immunological response, resulting in inflammation. Inflammation and weight growth are intimately connected, according to research done in the United Kingdom. Eating a fiber-rich diet of whole foods, fruits, and vegetables reduces this reaction.
8. You do not include strength training in your fitness program.
Cardiovascular workouts are quite effective at burning calories, but they are insufficient for long-term weight loss. “Cardio is fantastic for the heart, but it’s not terrific for the muscles,” explains Sue Markovitch, author of I Know What to Do, I Just Don’t Do It. Shaun Thompson, a Beachbody fitness coach, suggests that including both cardio and strength training workouts into your regimen is the most efficient method to lose weight.
According to the National Strength and Conditioning Training Association, strength training benefits your metabolism, strength, and lean mass, and causes your body to burn more calories even when you’re not doing anything.
If you want to keep to your cardio regimen, Julia Palamas, a Certified Trainer at Epic Hybrid Training, recommends varying the workouts and increasing intensity, duration, and reps. For example, if you start walking and gradually raise your jogging and running pace, you may either increase the distance covered or keep the same distance while aiming to minimize the time it takes to complete the typical distance.