Even if you follow an exercise routine and often choose healthier foodsyou may not be losing weight the way you hoped.
While there are plenty of other healthy milestones to celebrate on this journey, it can be frustrating not to see results when you step on the scale. Sounds familiar? Chances are, one of these reasons is all that’s standing in the way of your weight loss goals.
Here are 25 reasons why you can’t seem to lose weight, no matter how hard you try:
1. You don’t drink water
In addition to keeping you hydrated, drinking water regularly, according to recent studies, can help you lose weight. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (such as fruits and vegetables) will fill you up faster, causing you to eat less.
A small study even found that drinking fresh water can speed up metabolism and discourage cravings for sugary beverages like soda and juice. Now that is a reason to stay hydrated!
2. Do you think walking your dog is enough?
A 15 minute walk is better than nothing, but don’t expect to see dramatic weight loss results. You have to improve a little, big time, and get at least 30 minutes a day of exercise that gets your heart pumping.
Great calorie and fat burners include running, spin classes, interval training, walking, and circuit training.
3. You eat healthy in excessProbability
Walnuts, avocados, whole-wheat pasta, olive oil, and dark chocolate are natural and healthy, but they’re not without calories. You still need to watch how much of the good stuff you eat.
For example, avocado offers many health benefits, but a whole fruit has more than 200 calories. Find out what the serving sizes are for your other favorite healthy foods.
4. You only do cardio
If you live on the treadmill but never lift a pound, then you’re missing one of the most important pieces of the fitness puzzle. Weight training not only prevents injuries by strengthening your joints, it also builds muscle mass and increases your metabolic rate.
Bonus: Thanks to a revved-up metabolism, you’ll keep burning calories long after you’ve kicked off your sneakers.
5. You exercise on an empty stomach
If you exercise regularly without eating first, you should reconsider: When you exercise on an empty stomach, research shows that calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better you are at losing weight.
Fueling your body will not only help you avoid losing muscle, but you’ll also have more energy to push yourself through your workout.
6. Your partner is not on the same healthy path.
A partner who is on a similar path can be a great help to your weight loss goals, but if your partner disagrees, then your relationship may be getting fat. You can’t expect to lose weight if her husband constantly suggests ordering takeout, she wants to go out for ice cream, or encourages her to sleep in instead of going to the gym!
Communicating that you need their support to lose weight is a great first step. in search of compromises – for you two. For starters, the next time you’re out for dinner, offer to split an appetizer or skip dessert.
7. You skip all food ggroups
Giving up entire food groups can lead to nutritional deficiency, not to mention triggering major cravings for whatever food was eliminated. Instead of, say, cutting out all carbs, focus on whole grains and remember to watch portion control. Usually, it’s the extra servings that add to your waistline, not the pasta itself.
8. You don’t get enough sleep
Making time for your workouts may mean less time to sleep, but it’s important to get enough z if you are trying to lose weight. You need extra energy to keep up with your exercise routine, and skimping on sleep can affect your body’s ability to control your appetite: Not getting enough sleep increases appetite-stimulating hormones.
9. You don’t have enough veggs
Eating five to seven servings of fruits and vegetables a day is important for everyone, but dieters who eat a lot of produce are more likely to lose and maintain weight, since a diet full of plant-based foods offers greater variety of nutrients with fewer calories, and all that fiber keeps the body feeling full longer.
10. you eat standing up
Standing at the refrigerator or counter to eat does not save time or energy and can lead to mindless eating. It’s best to designate time for snacks and meals that are separate from other activities.
11. You wear clothes that are too big
Loose clothing is comfortable, but it covers your body and allows you to forget what you look like, which can work against your motivation to stay fit. Instead, opt for clothing that has a more fitted silhouette to help give you a feeling of your body image. Or better yet, start the day with your gym outfit to inspire you to do something active.
12. You are on a diet. Kind of…
Whether you’re following Jenny Craig, Weight Watchers, or your own diet and exercise plan, you can’t do it halfway and expect to see results. Stay committed to your plan, or you’ll find the pounds stay on your butt instead of coming off the scale.
13. You are addicted to condiments and toppings.
A salad is one of the healthiest meals you can have, but when you top it with bacon bits, goat cheese, pecans, dried fruit, and ranch dressing, you can double the calorie count in an instant. Be aware of how many calories your favorite salad toppings add. For example, 10 croutons is an easy 100 calories.
14. You do not eat breakfast
Skipping breakfast may seem like a great way to save calories, but your body will actually hold on to the fat because it thinks it’s starving. Keep in mind that people who eat breakfast regularly lose more weight, so be sure to eat breakfast every morning to jump-start your metabolism. Don’t just take anything: it includes protein to give you sustainable energy and fiber to fill you up for hours.
15. You don’t practice portion control.
When it comes to a balanced diet, we know that portion control is one of the keys to success. Keep measuring cups and spoons on hand to make sure your portion sizes are right, and learn to give your body the “I’m full” signal to help you put down your fork when the time is right and get on with your day . .
16. You eat without thinking
Aligning mealtimes with a screen like your computer or TV can hurt your weight loss goals. Designating a special time for meals without distractions will help you connect with your food and, as a result, eat less. Sometimes you don’t even realize how much you’re making fun of yourself when your mind is elsewhere.
17. You don’t cut your food
Something as simple as cutting your dinner can be helpful for your overeating problems. Cutting food into small pieces may seem a bit childish, but studies show that humans find smaller portions more satisfying and, as a result, are satisfied with less.
18. You still drink soda
Sodas offer literally no nutritional benefits, and continuing to drink the beverage is sabotaging your weight loss goals, even if you’re just drinking diet. Studies have shown that people who drink two or more diet sodas a day had waistlines that were 500 percent larger than those who didn’t drink.
19. You don’t eat enough
don’t starve to save calories for later. Not only will it mess up your metabolism, and by dinnertime, that hunger pang will likely cause you to eat more than you would if you weren’t starving. Not only is starving yourself unsustainable for continued weight loss, but limiting yourself to portions that are too small can lead to over-snacking between meals.
20. You don’t leave time to have fun
Since stress has been shown to cause weight gain by causing the body to eat more, especially foods that are high in sugar and fat, be sure to give yourself time to relax and unwind. And it’s an added bonus that so many fun activities (like dancing, walking, and shopping) are already natural calorie burners!
21. You overindulge in low-fat foodsProbability
Choosing lower-calorie foods can be misleading, as they often contain more sodium, sugar, or chemical additives to make up for ingredients the company has eliminated or reduced. These light versions are not only less nutritious, they also end up tasting “lighter,” leading you to eat more. You’ll probably end up consuming more calories than you would if you just ate a regular-size serving of the real thing.
22. You don’t keep a food diary
Writing down what you eat is an essential way to monitor your daily caloric intake. Don’t you think it’s worth the effort? A study from the Journal of the Academy of Nutrition and Dietetics surveyed 123 women and found that those who were most successful at losing weight tracked their food intake by keeping a diary.
23. You always go out to dinner
Going to your favorite restaurant is a great way to unwind, but you’re more likely to enjoy a large meal complete with appetizers, drinks, fried foods, and desserts. Calorie counting is also a mystery since many foods are not labeled. If you don’t want to give up your nights out, split a meal with a friend, order healthy options like salads and grilled chicken, and drink water instead of wine.
24. You never give in
On an otherwise healthy diet, eating a few chips or a piece of chocolate cake won’t ruin your weight loss goals. One study found that you don’t need to increase your training intensity the day after you eat a piece of cake and that a daily variation of up to 600 calories won’t reflect on your waistline, as long as you maintain a healthy diet in the long run. run.
25. You eat the wrong snacks after training
A post-workout snack is just that: a snack. And unless it’s mealtime, what you eat after an average workout should be around 150 calories. Since healthy foods like trail mix can be high in calories, measure out a serving instead of mindlessly chewing straight from the bag.
Lizzie Fuhr is the former associate editor of Popsugar. She has been featured on MSN, Yahoo, POPSUGAR, Health, Women’s Health, SHAPE and more.
This article was originally published on popsugar. Reprinted by permission of the author.
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