Factors that are preventing you from losing weight
Weight loss is not always an easy process. There could be numerous reasons that hinder you from reaching your goals. Here are some common roadblocks and strategies to conquer them.
You can eat fewer calories than you expend and still make a difference on the scale.
It's not easy to shed weight. "It's calories in against calories out that matter," so many people will claim as if your body were simply a mathematical equation. It should be simple for everyone to get through this test, but it's not the case. Losing weight isn't impossible, despite how difficult it may be. It is crucial to concentrate on the little victories. It can also be beneficial to go back to identify the factors that hinder your progress or generate an unsustainable plateau.
If you can identify these six common hurdles it is possible to make a comeback after losing one more.
1. Your Gut Health is In the Way
The importance of your microbiome, which is the collection of microorganisms found in your digestive tract, is now being demonstrated through research. This could be a major influence on your health, and possibly your weight. According to a meta-analysis published by Genes in March 2018, participants who used strategies to positively impact the microbiome (e.g. probiotics, probiotics, and prebiotics) observed a reduction in body mass index (BMI) as well fat mass, as compared to those who took a placebo.
What could I do to boost my prebiotic intake? You should start by increasing the intake of prebiotics. "Prebiotics" are fibers that nourish your gut's beneficial microorganisms. It is possible to take all the probiotics you want, but until you feed the good bacteria and allow it to grow and outcompete the bad bacteria that reside in your digestive tract," she explains. Make sure you are eating plenty of fruits and vegetables to increase your intake of prebiotics. Make room for variety (green beans one day then kale next and then a tomato salad) to supply your gut with a diverse spectrum of prebiotics.
2. Your genes aren't on your side.
This is a hard truth. It's possible that you won't be able to pick the body type or shape you prefer and then easily achieve it through the proper diet. "Genetics play a significant role when it comes to weight loss," claims Jason R. Karp, Ph.D., the author of Lose It Forever. People don't like hearing that." He draws attention to a prior study that looked at Swedish twins, either raised either separately or in tandem. "Genes make up around 70% of the variance in body weight according to this study and other twin studies.
This insight can be useful and can even be liberating, even the process may seem difficult. This understanding can allow you to be gracious with yourself and not be a victim for not being able to get the bodyweight you want and appearance or lack of willpower. Whatever size you end up wearing, you can use it as a reason to adopt healthy lifestyles that make you feel good. Contrary to a strategy that is solely focused on having a smaller body, previous research suggests that this approach that incorporates weight will result in healthier outcomes.
3. You're getting older -- and weakening your muscles
"As women begin menopausal onset and estrogen levels begin to decrease, they lose the muscle mass," Gorin explains. The Centers for Disease Control and Prevention estimates that muscle mass is reduced by 3 to 5% per decade following reaching the age of 30. This is important because muscle burns more calories per gram than fat according to Mayo Clinic.
What should I do? You have no control over the way you live, but you have control over your diet and exercise habits. Although you might increase weight as you get older, however, it isn't the only thing that can affect you. Karp claims that everyone is able to lose weight and maintain it, regardless of their age. Making nutrient-rich food the mainstay of your daily diet, cutting down on the number of calories that are empty (such as processed foods and high-sugar food items) as well as adding the exercise routine to your weekly program to build up muscles are all good options.
4. It's Your Medicine Cabinet's fault
Certain drugs can lead to weight gain and impede the efforts of losing fat. 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 lead to weight gain due to altering your metabolism, increasing your appetite, retention of water, or exhaustion.
What should I do? Consult your physician If you find that you've gained weight unintentionally. Do not stop taking your medications just due to weight gain. Your doctor may be able to shift you to a different medication or adjust your dosage in some situations. Talk to a dietitian if this is not an option. They can assist you to make the right decisions regarding diet.
5. You don't realize the extent of your portions
The issue with serving sizes in packages is that they're extremely inconsistent. While there has been an effort to make serving sizes on packaging more realistic, however, it's still a non-specific guide that has no relationship to the amount of food you eat or the food your body really needs.
What can I do? Gorin suggests that you plan your meals for the day. "You could do this by recording your meals in a diary to determine the number of calories you're using or by consulting with a registered dietitian in order to come up with a straightforward meal schedule," she advises. If you'd prefer to do it at home, Gorin has designed printable mixes and match meal plans that can cut through the chaos and eliminate the uncertainty of portion sizes. You can utilize meal planning applications to plan meals and scan barcodes on packaged food products to gain nutrition information.
6. It's easy to eat your food without thinking about it or when you're distracted from what you're doing.
It is possible to ask yourself "What was I eating ?!?"?" if you consume food repeatedly hand-to-mouth while browsing through your phone or watching television. According to research, if you are distracted you're more likely to consume more. If you're conscious of what you eat the brain will be able to link with the belief that you are satisfied and full.
What can I do? When at all possible, Gorin advises preparing your own meals. "When you spend the time to cook, or even put together ingredients and ingredients, you're aware of the time and effort involved in making the food you eat -- and you're more inclined to sit down to savor your meal instead than eating it all up," she says. And, according to Gorin make sure you set aside at least some time to eat free of electronics.
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