It is disheartening, when you think you are doing all you can to lose weight, and yet…..no positive outcome.
Sometimes, it does seem like the more you struggle to put off that weight, the more it closes in on you.
And why is that? Here is one reason or two that may be true in your case:
- You are not drinking enough water
Water is 100% calorie-free. Drinking water regularly especially before meals helps to reduce the quantity of food you will eventually take. Sufficient water has also been shown to help rev up metabolism and thus burns fat faster.
In addition, if you drink water regularly, and not allow yourself to get too thirsty, you will less likely be tempted to drink a ‘fizzy’ drink or other high-calorie beverage. However, increase in water intake can make one feel full or bloated, conversely, reducing salt intake can help reduce water weight.
What are you going to do now: Carry your water bottle about in a fashionable sling bag, or anything else to make it easier to reach out for water at the slightest feeling of thirst.
Try drinking water infused with fruits or vegetables such as mint leaf, lemon and cucumbers. Eat water-rich fruits and veggies regularly e.g. water melon, tomatoes and cucumber.
- You skip breakfast
Breakfast is necessary for blood sugar regulation and immune system health. When you skip breakfast, you starve for too long, and then you increase the chances of overeating at noon or late afternoon. A good breakfast jumps starts your metabolism for the day. As the saying goes, ‘In the morning eat like a king; in the afternoon, eat like a prince; and eat like a pauper at night’. A good breakfast should be proteinous and also containing good fat, this duo will keep you felling full longer and ward off carbohydrate cravings toward noon.
What are you going to do now: Stock on easy-to-make breakfasts e.g. egg, oats, beans flour and plan ahead for your breakfast. Don’t limit your breakfast to processed carbs and dairy products especially milk.
- You are eating too much of a healthy food or foods
Too much of everything is not good. If you indulge excessively on an otherwise healthy food, it will make you pack calories e.g. peanuts, eggs, avoados, banana etc.
What are you going to do now: Eat in moderation. For you to lose weight, calorie intake should be less than calorie expended.
- You are not building muscle mass
Muscle burns more calories than fat, the more muscle mass you have, the faster you will lose weight and keep the weight off.
What are you going to do now: Women can build muscle by weight lifting, resistance and strength training, swimming and eating high-protein diets.
- You are under stress or not getting enough sleep
If you do not sleep well, appetite-stimulating hormones will be on the loose. Cortisol (stress hormone) will increase insulin levels, which in turn will crash blood sugar levels, increases your appetite and you keep on craving sugary foods, carbohydrates and ultimately, weight loss will elude you.
What are you going to do now: Manage stress by slowing down, be modest in your expectations, delegate duties, rest and sleep more.
- You are addicted to seasonings and condiments
Cut down the use of seasonings that excite the appetite. Read through the label of salad toppings, seasonings, sauces and make healthier choices. Reduce the use of flavor enhancers and salty condiments, replace these with healthy herbs and natural spices than favor weight loss such as ginger, turmeric, garlic e.t.c.
- You eat for comfort
When you eat for other reasons besides satisfying hunger, then you are eating for comfort. For instance, eating to relieve stress, anger, or eating to reward oneself. Instead of succumbing to eating for pleasure or for stress management, take a walk, visit friends or do a chore.
- You eat without knowing it
‘Eating without distraction, savoring and enjoying each bite, while listening for the natural signals that tell your brain when it has had enough’ is key to weight loss. But if you eat while working on your laptop, watching TV, chatting with friends, you may not know when you get filled, and you may even reach out for a ‘second helping’ without realizing.
- You eat late at night
Overall body metabolism slows down at night whilst we are asleep, also cholesterol synthesis is highest during night time. The body stores up most calories from late night meals instead of burning them up. So eating late at night is just a bad idea, if you desire to shed a few pounds.
- You are not doing cardio exercises
Cardio exercises (running, jogging e.t.c.) are essential for an overall body workout. Cardio exercises increases heart rate and blood circulation throughout the body. It helps increase body’s metabolic rate and also burn abdominal fat. Cardio exercises can be done at home or at the gym. Cardio machines (stationery bikes, elliptical trainer, rowing machine, stair climber and treadmill) are excellent tools.
- You are in a hurry
Weight loss is a journey. It takes time. Patience is required for you to stay motivated. If you want to see results within days of workout or dieting, you may be disappointed and then lose your motivation, so be patient with your body.
- You don’t diet because you are working out
You cheat on your exercise routine by eating wrongly afterwards. Simply put, no matter how hard you work out, you cannot ‘workout’ a bad diet.
13. You have a medical condition associated with weight gain.
They include Hypothyroidism, Cushing’s syndrome, Dysthymia, Polycystic ovarian syndrome, Hashimoto’s disease and others.
- You are on a drug that causes weight gain
They includes: Anti-depressants such as Amitriptyline (Elavil); Anti-histamines such as diphenhydramine (Benadryl); Anti-psychotics such as clozapine (Clozaryl); Oral corticosteroids such as prednisolone (Deltasone); Contraceptives such as some birth control pills……
- You are not motivated yet
Weight loss requires strong will power and self-discipline. You need to be ‘sufficiently vexed’, to hit the road running with your boots on. The trigger may be a callous remark by an acquaintance, ‘babe, you are really fat’ or you overheard someone describing you as that ‘fat woman’, or a doctor’s verdict, or failure to enter your favorite cloth, or indeed anything else.
Then you will stop making excuses….
Then you will stop eating in secret and lying about it…..
Then you will be up and about, with your workout routine….
Then you will stop talking about weight loss and start losing weight.