· If you're following a healthy diet and
yet not losing weight, it may be because you're not getting enough sleep,
water, or exercise.
· You must also review your intake of
alcohol, calories, and stress to get back on track with your weight reduction
objectives.
· Consult your doctor if you still aren't losing weight since it can be caused by a hidden medical issue or a prescription you're taking.
There are several manuals on how to lose weight, making it challenging to choose which strategy is best for you. However, it's crucial to think about whether you should reduce weight and, if so, how many pounds you will consider healthy before you begin your weight-loss journey.
Before starting any weight-reduction program, talk to your doctor. He may advise you on whether or not weight loss is a good idea for you. Based on your particular health requirements, he can also assist you in choosing the safest method of weight loss. Losing weight might lower your chance of developing diabetes and heart disease, but it can also come along with a number of other health issues, including exhaustion, brittle bones, and fertility issues.
Even when you follow a healthy weight-loss plan, there is always a risk that you won't drop as much weight as you would want. To start seeing results, you might simply need to adjust your diet or degree of activity. However, sometimes your efforts may be in vain. The following are some typical reasons why losing weight might be challenging:
1.You could be consuming too much alcohol.
For comparison, alcohol has around seven calories per gram,
whereas carbohydrates have four calories per gram. Alcohol can also lower
eating inhibitions, making you more inclined to pick high-calorie items.
According to Ariana Chao, CRNP, medical director of the Center
for Weight and Eating Disorders at the University of Pennsylvania's Perelman
School of Medicine, alcohol is energy dense, which means it has a large number
of calories per volume.
A huge research done in 2018 on overweight and obese persons with type 2 diabetes discovered that those who drank heavily lost less weight than those who did not drink during a four-year period, indicating that reducing alcohol use may improve weight control in people having diabetes.
2.You could not be getting enough sleep.
According to a small research done in 2010 on overweight individuals, insufficient sleep can also render it difficult to lose pounds. In this study, all individuals followed a low-calorie diet, and those who slept for 8.5 hours dropped two pounds more than those who slept for 5.5 hours.
In addition, another study conducted in 2008 highlighted that sleep deprivation might damage metabolism, which is the process through which your body converts calories into energy. It was discovered that lack of sleep alters hormones that control appetite, making individuals hungrier.
"If individuals feel drowsy and exhausted, they are more prone to pick items that are more energy rich," such as ice cream and pizza, according to Mr Chao. If individuals are awake late at night, she adds, "they may be more prone to grab for snack or have something more to eat."
3. You may be consuming an excessive amount of calories.
You must consume lesser calories than you exert in order to
lose pounds. This is referred to as a calorie deficit. When you consume too
many calories, your body stores them as fat.
To ensure you're receiving enough calories, keep track of your
caloric intake as well as your physical activity. This may be performed by
utilizing fitness apps or a meal log to keep track of the calories you consume
and burn. A large study conducted in 2006 highlighted that persons who planned meals and
tracked calories lost and were able to maintain weight loss more successfully
than those who did not.
Water can help you lose weight by increasing your metabolism
and decreasing your appetite, making you feel fuller.
According to a 2007 study, consuming 500 mL (two
cups) of water boosted energy expenditure by 24% in overweight or obese people.
Additionally, in a small 2015 study of obese persons, participants who drank
two cups of water just before meals were compared to those who did not. It was discovered that individuals who drank water shed nearly three pounds more on
average.
Replace sugary beverages with water if you normally consume
them. This will not only keep you hydrated, but you will no longer be ingesting
those sugar calories, according to Chao.
Stress makes losing weight harder since it impacts your
metabolism. According to a 2011 research on obese adults, those with lower
stress levels shed more weight.
"Some of my research has indicated that when individuals
are worried, they are more inclined to pick energy-dense meals to help them
cope," Chao adds. Furthermore, if you are worried, you may find it
difficult to find time to exercise or cook, instead depending on fast food.
Try exercising to relieve stress. This will also help you burn more calories.
6. You may be sitting all day.
If you sit all day, you don't spend as much energy as you
would if you were moving around, which "may lead to not shedding as much
weight," according to Mr Chao.
There is a distinction to be made between being sedentary and
being physically inactive. For example, if you sit all day at work but get the
necessary 150 minutes of physical exercise each week, you are still deemed
sedentary.
According to a 2006 research, obese adults sit for 2.5 more hours each day than their normal-weight counterparts. The study recommends spending 2.5 additional hours each day standing and walking, in addition to exercising, to help prevent obesity. This might involve standing during business meetings or while watching television.
7. Your expectations are irrational.
Weight reduction is a time-consuming procedure. Many people
give up before they attain their objective.
Although it is generally easy to lose weight quickly at first,
few people can maintain a weight loss pace of more than 1-2 pounds per week.
Another problem is having false expectations about what a
nutrient-dense diet and exercise can do.
The fact is that not everyone can look like a fitness model or
bodybuilder, and that's okay. Photos in magazines and other publications are
frequently improved.
If you've already dropped some weight but the scale won't go
any further, consider shifting your attention to embracing your body as it is.
Your weight will eventually reach a threshold where your body
feels comfortable. Trying to go beyond that may not be worth the effort or be
feasible, and it may even be harmful to your health.
8. You may have reached a stalemate.
You've reached a plateau if your weight reduction has slowed
for no obvious reason. As you lose weight, your metabolism slows, causing you
to burn fewer calories than you did before.
Findings from a short 2014 study highlighted that people's inability to stick
to their low-calorie diet caused them to reach a weight reduction plateau
sooner. "What happens is that it becomes increasingly difficult to
maintain that low caloric intake — an intake that is less than you're expending
— and the hunger mechanisms kick in stronger and stronger," says Dale
Schoeller, emeritus professor of nutritional sciences at the University of
Wisconsin College of Agricultural and Life Sciences.
People frequently reach a weight reduction plateau between six
and twelve months, according to Chao. "Typically, I recommend that
patients begin by re-monitoring themselves, tracking their food consumption as
well as their physical activity, and doing so meticulously." That way, she
argues, they can make changes.
You may need to increase your workout to break through a plateau. "We know that doing more activity is particularly helpful for long-term weight loss," Chao adds.
When to Consult Your Doctor
If you need assistance losing weight, you can consult with a doctor or a dietician who specializes in weight reduction. They can assist you in finding a strategy that works for you. "A lot of long-term weight reduction is really about being able to stick with something that they'll be able to keep with for the rest of their lives," Chao says.
Some underlying medical issues, such as hypothyroidism (when your thyroid isn't functioning correctly), might make weight reduction more difficult. Certain drugs, such as steroids and antidepressants, might also make losing weight difficult, according to Chao. These disorders can be treated or drugs changed by your doctor.
Takeaway from an insider
You may be taking the proper measures to lose weight, but you
may be unaware of how sleep or stress are impeding your success. You may get
back on track for weight reduction by paying attention to your everyday
activities – what you eat and drink, how much you move, your moods, and your
sleep pattern.
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