For a lot of people, losing weight is a tedious process. It usually involves a lot of dietary restrictions and often, it can also be because of a medical issue. One way to lose weight quickly is to cut back on sugars, starches and carbohydrates, but to do it over a period of time comfortably, you need to include a balanced diet in your lifestyle. A lot goes into the process of losing weight, burning calories and it’s all about identifying what helps in your case.
There can be times when you are losing a good amount of weight every week or every month, and there can be times when you are not losing weight at all. Let’s find out what you might be doing wrong that is causing a hurdle in your weight loss journey.
You are not keeping track of what you are eating
To lose weight, you need to be mindful of what you are eating. Everything you eat has calories, and this, in turn, causes your weight gain or loss. What might be a hurdle is a fact that you might be failing to keep a track of your daily intake of food. As a matter of fact, studies have shown that people who maintain food diaries with photographs significantly lose more weight than those who don’t.
Your protein consumption may be low
Protein is an important aspect of losing weight.
Eating a high protein diet can boost your metabolism per day and drastically reduce your cravings and desire for snacking. Studies also show that people who eat a high protein breakfast are less hungry and feel less hungry throughout the day. So you are satiated, but you don’t have hunger pangs which make you overeat. This is partly because of the effect of the protein on the appetite-regulating hormone called ghrelin. Make sure to eat plenty of protein-rich foods.
You are eating way too many calories
Many people have trouble losing weight simply because they are eating way too many calories than they burn. Everyone has a different amount of calories that are burnt, and one needs to abide by their intake accordingly. If you’re a fairly active person, your calorie requirements might be higher. Similarly, if you’re not physically very active your calorie requirements might be lower. In order to take stock, you need to actively track the calories consumed and burnt via physical or day-to-day activity. Tracking your calories is important if you’re trying to reach a certain goal, such as getting 30% of your calories from protein. This just may not be possible if you are not tracking your calories.
You may not be lifting weights
Strength training is an effective way to lose weight and shed fat. It prevents the loss of muscle mass which is often related to weight loss and also might help maintain long term fat loss. Lifting weights can also help prevent metabolic slowdown and ensure that your body stays fit and muscular.
You are not doing cardio
Aerobic exercises are bound to increase your heart rate. This might include activities such as jogging, cycling, and swimming. Trying to do cardio regularly can help you lose weight around your midsection. Your lack of exercise or running can be one reason for your weight plateau. Basically, cardio is very important for your weight loss journey. It also helps lose harmful visceral fat that builds up around your organs and cause diseases.
You are not sleeping enough
An average adult needs to sleep at least 7-8 hours a day. Studies show that poor sleep is one of the biggest risk factors for obesity. Less sleep may lead to stress, and also not allow your muscles to relax and rebuild after a workout. Your body needs proper rest, in order to come back stronger and function optimally. Adults and children with poor sleep have a 55% and 89% greater risk, respectively, for developing obesity.
You are not drinking enough water
Drinking water has a lot of benefits. Not just for your weight loss journey but your general well being too. Drinking water flushes out all of the toxins and leaves your skin feeling better. Your calorie intake is reduced if you drink water before meals. In one 12-week study, people who drank half a litre of water 30 minutes before their meal lost 44% more weight than those who did not.
You have been dieting for too long
You cannot be on a diet for a long time. You cannot starve your body of the important nutrients it’s devoid of. If you hit a plateau of weight loss, perhaps it’s time for you to take a break from your diet. Try increasing your calorie intake by a few hundred calories per day, sleep more, lifting weights with the goal of strengthening yourself. Aim to maintain your body weight for 1-2 months, before you start losing weight again.
You need to tone down your expectations
You need to understand that losing weight and fitness is not something you can accomplish overnight. It is possible for your body to lose 15 kgs in a month but at the cost of fatigue and other side effects. Your fitness regime needs to be incorporated as part of your lifestyle. You may run out of motivation, but you never forget to drink water every day. Do you?
Sit back and analyse if your goals are realistic or not, set your targets again.
You are too focused on working out
The most important aspect of losing weight is your diet. If you don’t understand the aspect of nutrition and diets, you may seek the help of a professional to understand it better. Once you have control over your diet the whole process of losing weight becomes easier.
The most important part of losing weight is to understand that it’s a long-term goal. You want to be healthy and fit in the long term, and that is why you need to take it slow and steady.
Once you inculcate fitness in your day-to-day activities, you start taking care of your body.
Start now, and start slow, but remember to keep at it.
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