As soon as one decides and begins to eat more vegetables, eliminates the consumption of sugar and goes to spinning class a couple of times a week, it can even be annoying that the balance is still impassive and immobile. But the problem of many of the weight loss programs is that they do not address the underlying problems, such as stress.
So let’s identify some of those habits or problems (often undetected) that can keep you from losing weight and give you a solution to regain control.
1. You do not eat enough:
Reducing food calories does not mean skipping meals. Research published in the journal Metabolism found that when people skip meals, they have elevated blood sugar levels and a delayed insulin response. What is also known as “starvation mode?” If you wait too long to eat something in the morning or between meals, your metabolism can slow down and encourage your body to store calories as fat rather than energy.
What you can do: Eat at least every four hours during the day to get optimal energy and control your appetite.
2. You are gaining muscle:
You may feel that you have stalled because you are gaining biceps and buttocks (and that is good). The number that marks the scale is less important than the loss of water, muscle or fat in your body.
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What you can do: It is important to continue eating well and exercise regularly to get results. As muscle mass increases, fat can decrease. Then look for workouts that help you lose weight and food that also participate in the mission.
3. You are afraid of recovering the calories you have lost in the gym:
Skipping a snack after training is a mistake, according to Lisa Moskovitz, CEO of the NY Nutrition Group. “One of the most important meals or snack of the day is just after exercise,” he says. Especially when it comes to intense exercises such as racing, cycling or weight lifting since these (and other) high-intensity exercises can break down muscle tissue. Eating between 10 and 20 grams of protein and carbohydrates immediately after exercise helps repair and maintain lean muscle mass. In addition, fasting after a workout usually only leads to you later overeating.
What you can do: after exercise, you have 30 minutes to eat something. It is the best time for your body to recover the nutrients it has lost while working and also to repair the muscles. And if you are not sure what you can eat after each type of exercise, here are some ideas.
4. Too much exercise:
If you happen to go through the gym sessions, remember that working too hard (especially when you want to lose calories) makes it harder to lose weight. “Overtraining leads to an increase in cortisol – the stress hormone – which wreaks havoc on your metabolism, your immune system, and your mood,” says Moskovitz. Studies show that elevated levels of cortisol cause your body to break down muscle and store more body fat around the central part.
What you can do: Try to exercise for an hour, four or five days a week. Although the ideal is to consult a dietitian to know for sure what you should eat to meet your goals. And very important: keep in mind that your dishes should never have less than 1,200 calories a day.
5. Your stress levels are out of control:
“You can do all the exercise you want and cook as healthy as possible, but the scale will not budge unless you also take care of the quality of sleep and take care of your stress levels,” says Moskovitz.
What you can do: Try to sleep between six and eight hours a day. Also, avoid stimulating activities before going to sleep, such as working on the computer, having an emotionally stressful conversation or watching TV. Adapt your schedules and make sure that your body (and your mind) rest as they should.
6. Hormones out of control:
It seems to be the last unfair obstacle to losing weight: body fat can produce hormones that actually make it harder to achieve our goal. Fat generates hormones, such as estrogen and leptin that make you hungrier. So the more fat you have, the more you want to eat.
What you can do: To regain control over your hormones, avoid processed foods with excess sugar. These foods can lead to an increase in leptin and make your urge to eat irresistibly. In short, watch out for sweets!
7. You have polycystic ovary syndrome:
Approximately 5 in 10 women have polycystic ovarian syndrome. This occurs when there is a lack of communication between the pancreas and the ovaries, causing the pancreas to have to work much more to stabilize the blood sugar. And what does that mean? Well, foods like carbohydrates and sugars are often stored in the form of fat.
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What you can do: in addition to unexplained weight gain, there are other signs of polycystic ovary syndrome such as irregular periods and increased acne. Visit your gynecologist to confirm if you have the syndrome and, in any case, to start a treatment.
8. You have hypothyroidism:
The thyroid gland, a butterfly-shaped organ located at the base of the neck, has a great impact on our metabolism, as Moskovitz explains. Specifically, it is responsible for controlling the hormones T3 and T4 that regulate the consumption that your body makes of energy (and burn fat). “When the thyroid is not very active, the body uses less energy, which over time supposes an increase in weight,” Moskovitz points out. Many patients with hypothyroidism should drastically reduce calorie consumption to lose weight.
What you can do: If you are experiencing other symptoms besides gaining weight, such as increased sensitivity to cold, constipation, brittle hair and dry skin, consult your doctor.