You find it difficult to lose weight. You’re exercising and eating right, but can’t shed the pounds? Here are some of the reasons why you’re having trouble.
If you get more than 9 hours of sleep a night, you may be the envy of your friends. However, too much or too little sleep, such as less than 5 hours a night, can be linked to weight gain. Both can throw off the way your body makes the hormones that control your appetite and hunger. And if you don’t feel rested, you probably skip your workouts as well.
Drink between 2 and 6 cups of clear, plain water each day to help you lose extra pounds. Water has no calories at all, so it satisfies your thirst without adding weight. And when you drink enough water, you may be less likely to grab sodas, juices, or coffee drinks packed with sugar or sorbitol. High calories in sweet drinks adds up to a big weight gain.
Long Duration Between Meals
When you space out your meals too much, your metabolism slows down and isn’t able to burn off all the calories you eat in your next meal. Those extra calories likely wind up as extra weight. And you may overeat because you’re too hungry. Try eating smaller portions, and eat more often.
Hitting The Restaurants
If you eat most of your meals at restaurants, it may be harder to keep your weight under control. Even so-called light dishes may have more calories than you realize. And we’re not just talking about dinner, either. People who eat lunch out daily can weigh up to 5 pounds more than those who brown-bag it. Commercial eateries pack in the sugar, oils, and fats that will kill your diet.
You Sit All Day
Your desk job or TV obsession may make it harder for you to drop those pesky pounds. When you sit most of the time, your body can lose its ability to know when you’ve eaten too much — you can overeat and gain weight. Even brief exercise breaks during the day can help you stay healthy. Get up for three 10-minute walks around meetings or your favorite shows.
You Eat The Wrong Foods After Workouts
Exercise is a great way to lose weight because it burns calories and builds muscle mass. But if you indulge in a big dinner or smoothie after every workout, you will ruin all that sweaty work. Avoid high-sugar sports drinks and protein bars, too. While they can help quench your thirst or give you an energy boost post-workout, they can be very high in calories. All that exercise for nothing, so be smart.
You Overdo the Booze
Whether you like wine, beer, or mixed drinks, alcohol has lots of calories that add to your daily amount. If you often have 3 or more drinks a day, you’re more likely to gain weight no matter what type of alcohol you drink. Stick to light or moderate drinking, like one glass of wine with dinner. That may actually help keep you from gaining weight.
Control Your Stress Levels
If you feel tense, you’re more likely to reach for unhealthy, high-calorie treats for a quick comfort fix. You may eat when you don’t really need food.
You Make Hasty Food Decisions
It’s worth your time to plan out your meals and healthy snacks so you’re not tempted to grab something on the go. Even if you get enough activity, you can gain an extra pound or two if you tend to eat fast food or sugary snacks or sodas. Your body doesn’t seem to treat these calories the same as energy you get from healthy foods, as it breaks them down too quickly. They’re also low in fiber, so you don’t feel full afterward and you’re likely to eat or drink more.
Sluggish Thyroid Gland
If this tiny gland in the front of your throat lags on the job, you could gain as much as 5 to 10 extra pounds. Your thyroid makes hormones that control your energy level and how your body breaks down food. If you don’t make enough of them, it can be hard to shed pounds. You may also feel bloated because your body holds on to too much water and salt. If you think you might have a thyroid problem, visit an endocrinologist. Medication will help.
Your Current Medications
Some drugs you take for health problems could make you gain weight. For example, steroids can change your metabolism and make you feel hungrier, so you may overeat and gain extra belly fat. Even antihistamines that calm your hay fever could cause weight gain. They lower a chemical your body makes to control your appetite, so you may sneeze less but eat more.
Some health problems can make it really hard to lose weight even if you diet and exercise. Your genes can also play a role in how much you weigh or where your body stores fat. Talk to your doctor if you just can’t seem to lose weight. Tests can show if you have a health problem that makes weight loss hard, and you can get medicine or other help to overcome it.
Watch this important video on how to lose weight and keep it off: