Losing Weight – Weight loss isn’t always a simple equation; various internal and external factors may be interfering with your objective. Here are some common roadblocks and ways to get through them.
It’s possible that eating less calories than you expend won’t be enough to make a difference on the scale.
It’s difficult to lose weight. “It’s calories in against calories out that counts,” so many people will tell you, as if your body were a simple math equation. To be honest, if this test were so simple, everyone would have aced it. Weight loss is not impossible, despite how difficult it is. It’s critical to concentrate on the tiny victories. It might also be beneficial to work backwards and identify the elements that are obstructing your progress or generating a plateau.
If you become aware of these six frequent hurdles, you may be able to win at losing once more.
1. Your Gut Health Is Getting in the Way
New research is revealing the significance of your microbiome — the collection of microorganisms in your gut — for your health and, potentially, your weight. Participants who incorporated interventions that favourably influence the microbiome, such as consuming probiotics or prebiotics, had a drop in their body mass index (BMI) and fat mass compared to placebo, according to a meta-analysis published in the March 2018 issue of the journal Genes.
What should I do? Start by boosting your prebiotic intake,“Prebiotics are fibres that nourish your gut’s beneficial microorganisms. You can take all the probiotics in the world, but until you feed this good bacterium, it won’t be able to flourish and overpower the bad bacteria in your gut,” she explains. Increase your consumption of prebiotics by focusing on fruits and vegetables. Allow for diversity (green beans one day, kale the next, and then a tomato salad) to provide your gut with a diverse spectrum of prebiotics.
2. Your Genetics Aren’t On Your Side.
It’s a harsh reality: You might not be able to pick the body type or form you want and then effortlessly get it with the correct diet. “Genetics matter a lot when it comes to weight,” says Jason R. Karp, PhD, author of Lose It Forever. “People don’t like to hear that.” He draws attention to prior study on Swedish twins raised together or separately. “The findings of this and other twin studies reveal that genes are responsible for roughly 70% of the variation in people’s body weight.
If this sounds difficult to accept, consider how beneficial — and even liberating — this understanding may be. It can help you to offer yourself grace for the body you have instead of criticising yourself for not reaching a goal weight or aesthetic or for a lack of “willpower.” Regardless of what pants size you wind up in, you can use it as motivation to follow healthy habits that make you feel good. In contrast to a method focused solely on being in a smaller body, previous research suggests that this weight-inclusive approach leads to better health outcomes.
3. You’re Growing Older — And Weakening Your Muscles
“As women approach menopause and oestrogen levels begin to fall, they lose muscle mass,” Gorin explains. According to the Centers for Disease Control and Prevention, muscular mass declines 3 to 5% every decade after age 30. That’s significant because, according to the Mayo Clinic, muscle burns more calories than fat.
What should I do? You have no control over the time, but you do have power over your health practises. While you may gain weight as you get older, it isn’t the only factor. “People of any age may lose weight and keep it off if they develop the appropriate habits and have a plan in place to deal with any ‘slips’ in behaviour that could lead to weight gain,” Karp adds. Making nutrient-rich meals the foundation of your diet, reducing empty calories (such as processed foods and high-sugar foods), and adding resistance training to your weekly routine to rebuild lost muscle are all effective activities.
4. It’s Your Medicine Cabinet’s Fault for Losing Weight
Some drugs contribute to weight gain or 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. These may promote weight gain by interfering with your metabolism, altering your appetite, causing water retention, or contributing to exhaustion, causing you to be less active.
What should I do? If you or your doctor discovers that you’ve gained weight unintentionally, talk to them about it. You shouldn’t stop taking your medications just because you’ve gained weight. Your doctor may be able to switch you to a different drug or change your dosage in some situations. If that isn’t possible, speak with a trained dietitian who can help you make appropriate dietary choices.
5. You Underestimate The Size Of Your Portions to Losing Weight
The issue with portion sizes on packages is that they are all over the place. While there has been a push to make serving sizes on packaging more realistic, it’s still an outside guide that has no relationship to how hungry you are or what your body really needs.
What should I do? Gorin advises that you schedule your meals for the day. “You may accomplish this by documenting your meals in a food diary to see how many calories you’re actually consuming or by working with a qualified dietitian to design an easy-to-follow meal plan,” she advises. If you prefer to manage it at home, Gorin has designed printable mix-and-match meal plans that cut through the clutter and take the uncertainty out of portion sizes. There are meal planning apps available, which allows you to not only plan meals but also count calories and scan barcodes on packaged foods for nutrition information.
6. You Eat Mindlessly Or When You’re Distracted From What You’re Doing
Repetitive hand-to-mouth eating while watching TV or scrolling through your phone can leave you wondering, “What did I just eat?!?” According to studies, when you eat while preoccupied, you are more likely to consume more. You can make the brain-body connection that you’re full and content when you’re conscious of what you’re eating.
What should I do? When at all possible, Gorin advises preparing your own meals. “When you take the time to cook or even put together ingredients, you are aware of the effort that goes into preparing the meals you consume — and you are more inclined to sit down and savour your meal rather than wolfing it down,” she says. And, according to Gorin, set aside at least a few minutes to eat away from electronics.