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Why you aren't losing weight

Oct 27



Weight loss is not always a simple task. There could be numerous reasons that hinder you from reaching your goals. These are typical roadblocks that can be overcome and the best way to do this.

You can eat fewer calories than you use and still be able to make a difference in your weight.


It's hard to shed weight. "It's calories in versus calories out that counts," so many people will claim as if your body were an easy math equation. It's easy for everyone to pass this test, but it is not. It's possible to lose weight, regardless of how hard it may seem. It is crucial to focus on the little wins. It might be beneficial to look backward to identify what is preventing you from progressing or creating an unsustainable plateau.


If you are aware of these six common hurdles it is possible to win at losing once more.


1. Your gut health is in Trouble


Recent research has revealed the importance of your microbiome - the collection of microorganisms found in your gut -- for your health and, possibly the weight you gain. The participants who took part in interventions that favorably affect the microbiome, like consuming probiotics or prebiotics, were able to reduce the body mass index (BMI) and fat mass, compared with placebo, according to an analysis published in the March issue of the journal Genes.


What can I do? Start by increasing the intake of prebiotics. "Prebiotics" are fibers that feed your gut's beneficial microorganisms. You can consume all the probiotics available, but until you feed this good bacteria and allow it to thrive and take on the bad bacteria living in your gut," she explains. Concentrate on fruits and vegetables to boost the amount of prebiotics you consume. Include a variety of foods (green beans on one day then kale next, and then a tomato salad) to supply your body with a diverse spectrum of prebiotics.


2. Your genetics aren't on your side.


It's a fact: You might not be able to determine the type of body or shape you prefer and easily achieve it using the right diet. "Genetics matter a lot when it comes to weight," claims Jason R. Karp, Ph.D., the author of Lose It Forever. "People aren't keen on hearing that." He refers to an earlier study that examined twins from Sweden, regardless of whether they were born together or separately. "The findings of this and other twin studies show that genetics is the reason for roughly 70% of the variance in the weight of people.


If this seems difficult to believe, consider the positive and even liberating this realization could be. It can help you to offer yourself grace for the body you've got instead of blaming yourself for not achieving your weight goal or appearance or insufficient "willpower." Regardless of what pants size you are, you can use it as an incentive to stick to good habits that make you feel happy. Contrary to a strategy focused solely on being in the shape of a slimmer body, past research suggests that this approach to weight loss results in better health.


3. You're Growing Older -- and weakening Your Muscles

"As women enter menopausally and their estrogen levels begin to decrease, they lose muscle mass," Gorin explains. The Centers for Disease Control and Prevention estimates that muscle mass declines by 3 to 5% per decade after the age of 30. It's important because, according to the Mayo Clinic, muscle burns more calories than fat.


What can I do? There's no way to influence the moment, but you do have power over your health practices. While you may increase your weight as you grow older, it isn't the only factor. "People at any age can lose weight and keep it off when they adopt the right habits and have a program to handle any "slips" in behavior that could lead to weight gain," Karp adds. To regain muscle and build muscle, make nutrient-rich food the primary ingredient in your diet.


4. It's Your Medicine Cabinet's Fault


Certain drugs can trigger weight gain and can hinder 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 cause weight gain by affecting your metabolism, altering appetite, causing water retention, or leading to exhaustion, causing you to reduce your activity levels.


What should I do? Discuss with your doctor in the event that you notice that you have gained weight unintentionally. The doctor shouldn't advise you to take your medication off because of weight gain. Your doctor might be able to change your medication or alter the dosage of your medication in certain circumstances. If that's not possible you should consult a nutritionist who can assist you to make the right choices regarding your diet.


5. Your portions are too small


The problem with the portion sizes on the packaging is that they can be highly uneven. Although there have been efforts to make the size of portions on packages more realistic, however, they remain an outside guide and do not accurately reflect how hungry you are or what your body needs.


What should I do? Gorin suggests that you plan your meals for the day. "You could do this by recording your meals in a journal to track the calories you're using or by working with a dietitian who is qualified to develop a simple and easy-to-follow meal schedule," she advises. Gorin provides printable meal plans that can be mixed and matched to help you to manage your food at home. You can utilize meal planning apps to plan meals and scan barcodes on packaged food products to gain nutrition information.


6. If you eat food without thinking or are distracted by what's important it's referred to as mindless eating.


You might be thinking "What did I eat ?!?"?" if you eat your food in a repetitive manner while scrolling through your phone or watching TV. Research has shown that eating while distracted may lead to eating more. You can make the brain-body connection that you're full and satisfied when you're conscious of the food you're eating.


What can I do? Gorin suggests you cook your own meals as often as you can. "When you take the time to cook, or even create your own ingredients then you're aware of the work involved in the preparation of your meals -- and are more inclined to sit down and savor your meal rather than eating it all up," she says. Gorin recommends taking 5 minutes to eat without using your electronics.

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