Six reasons you’re not losing weight, although you’re trying

Too many people focus on trying to lose fat and not enough on trying to gain muscle. (File photo: Shutterstock)

You’ve been staying active and eating well, but the scale won’t seem to budge. Sound familiar? Before you decide to give it all up, take a step back and look at the bigger picture. After all it’s not only about how much you eat, but it’s also about those minor details that will make or break it, and the latest studies are here to prove it.

You do not have enough muscles

Too many people focus on trying to lose fat and not enough on trying to gain muscle. In today’s world, it’s no longer about how much you weigh on the scale but more about the composition of your body. Why is that? Because the only tissue in the body that burns fat is muscle.

shutterstock

shutterstock

At the gym you might consider charging up your exercise rut. Instead of only “focusing on cardio,” intensify your exercise routine by adding some strength training exercises. Although you’ll feel bulked up at first, it will eventually help slim you down and give that metabolism a kick.

You don’t watch your portions

The other day, a good friend was complaining to me that although she was eating healthy, she continued to gain weight. Indeed healthy eating is a great step towards weight loss, but the only way to get results is to allow quality meet quantity. This is where portion control comes in, a key habit for weight loss.

Visit your local dietitian to learn the right portions for you. For example, if you’re allowed one serving of bread for breakfast, know that it’s equivalent to one small loaf of Arabic bread. Also know that one bagel is equivalent to four bread servings, or four small Arabic loaves. Learning these facts can help you make the right food choices.

lrgi

lrgi

To minimize the temptation of over eating at the dinner table, serve the food in your plates, instead of placing dishes on the table. This will keep you from having second or third food servings. Better yet, you can control portion size by using small plates.

You go to bed after 11:00 pm

There is truth behind the proverb that goes, “early to bed, early to rise, makes a man healthy. ” People who don’t sleep enough are more likely to be overweight. Exactly how lack of sleep affects our ability to lose weight has to do with our hormones. According to research, not getting your “zzz’s” increases ghrelin levels in your body, the hormone responsible for feeling hungry, and decreases Leptin levels, the hormone responsible for feeling full. How can you reverse that? Simply by getting your 7-9 hours of sleep a night.

You have a mid-morning snack

Although you are frequently advised to have snacks when you’re on a diet, according to the latest research, having a mid-morning snack should not be advised. Findings from a study published in the Journal of the American Dietetic Association revealed that people who had a mid-morning snack were associated with less weight loss than people who had snacks at other times of the day.

shutterstock

shutterstock

Instead, having an afternoon snack is a better option since there is a significant amount of time between the lunch and dinner meals.

You’re eating too much sugar

When it comes to weight loss, it’s not only about counting calories. By focusing less on calories, and more on maintaining a healthy balance of what you eat, you’ll help tip the scale. The aim is to avoid the blood sugar roller coaster which facilitates fat deposition and raises your food cravings.

shutterstock

shutterstock

Having too much sugar and simple carbs can work against you. As an alternative, choose complex carbs such as whole grain bread and couple it with healthy fat and protein to diminish the sugar rush.

You’re not trying enough

When you work on achieving any target, persistence is key. You start your diet on Monday and by the weekend you give it up. You enroll at the gym and go the first week, and then you become their best client by never going again. If that sounds familiar, then you know what the problem is. You have to try harder, longer, and with more patience.

shutterstock

shutterstock

Don’t wait for quick results. It took you a while to gain the weight, and it will take you as long to lose it. Trust your ability to reach your goals and keep going until you reach the results you’re looking for.
 

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Last Update: Wednesday, 20 May 2020 KSA 09:42 - GMT 06:42
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