Not Losing Weight Like You Should Be?
Here is Several Reasons Why You May Not Be.
Trying hard to lose weight and getting frustrated if you’re not getting any results? A lot of people are faced with the same issue. So why does this happen and what can be done to help you lose weight?
Usually, this happens because of a few glitches in your weight reduction technique. Thankfully, these are issues which you can be solved though a thorough evaluation to determine if you have underlying health challenges.
Here’s how we go about education our clients about real food and developing eating habits for a healthy life and long term weight stabilization.
Take personal responsibility
The biggest hurdle to being healthy is the failure to take responsibility. We tell ourselves- “It’s too expensive to eat healthy”, “I don’t have time to eat healthy”, “My family doesn’t like to eat that way” , “I don’t like vegetables”. In my 20 years of nutritional therapy practice, I have heard ever excuse for refusing to take responsibility for the dietary choices we make. The Key is for you to understand that the person responsible for your health is YOU and no one else. You decide the foods you eat, you decide if you are going to exercise on not! Our job is to help you understand, take responsibility and assist you as you make your transition for unhealthy choices to healthier choices. Why working with the doctors and the wellness coach works!
Say No to Fad Diets!
Fad diets are known to be highly ineffective and not a good solution for losing weight.
First of all, these diets are way too hard to keep up with. Secondly, even if you do successfully keep up with these diets and lose lots of weight, all of the lost weight will come back once you resume normal eating. The catch with such low-carb diets is that they are perfect only if you wish to follow them for your entire life.
Fad diets are unhealthy due to many reasons. These diets disallow you from eating a lot of healthy food. In some cases, complete groups of food are restricted. These restrictions increase the chance of your body behaving normally when processing the energy.
So no, fad diets are to be avoided for healthy and long-lasting weight loss.
Eat Your Vegetables!
We see a lot of our clients avoiding vegetables. You need your vegetables so that you can provide your body with complex carbohydrates, vitamin complexes, natural enzymes, and minerals. One of the most important minerals is potassium! You need good amounts of potassium to balance sodium, so your body can maintain fluid balance. You also need potassium so you can make glycogen, a storage energy form of glucose. If you don’t have enough potassium and water, you can’t make glycogen so your body turns extra energy into fat!
Be Aware of Hidden Sugars
The first order of a healthy diet is to discontinue any sugar and simple carbohydrate intake at all. We want you to consume complex carbohydrates that don’t spike your sugar and insulin levels.
The problem that arises here is that sugar is sometimes present in unexpected food items, that too in a hidden form. This hidden sugar intake adds to the monitored sugar intake in your body, exceeding the acceptable limits you’ve set for yourself.
For reference: Any product which has maximum 5g of sugars per 100g of serving is ok to consume.
Hidden sugar can be found in products such as:
- low-fat yogurt,
- protein bars,
- breakfast cereal,
- bottled juices and much more
Always get into a habit of making a note that before you start eating any such item, scan the ingredients list of these products and look for:
- evaporated cane juice,
- corn syrup,
The aforementioned items come into the category of hidden sugars.
You’re Avoiding Fats, Even the Good Ones!
You must be avoiding fats, which is a good thing. Margarine, specific cuts of meat, processed food and other such edibles are popularly known to contain dangerous saturated fats.
But among the whole arena of fats, there are some fats which are actually good for your health. Mono-unsaturated and poly-unsaturated fats do not contribute to obesity and should be consumed in a healthy diet.
These fats behave in such ways inside your body that your stomach doesn’t feel hungry for longer periods of time. These fats also contribute to process vital vitamins inside your body.
Food items like avocados, nuts, coconut oils, and olives may be fatty, but they are good for your health. Salmon, mackerel and tuna also contain these good fats. These are foods that you can enjoy from time-to-time and stay healthy.
Hormonal Imbalance is a Possibility
Hormones like thyroid, insulin, and estrogen have a close connection with your weight. Increased hormonal levels above standard hormonal levels of these hormones can easily increase your weight.
If you are suspicious of any such hormonal balance, please don’t hesitate to consult us about hormone testing and proper blood test to determine if you are out of balance!
Low Consumption of Calories
Never mistake consumption of calories with the loss of weight. Calories, even though they cause one to go overweight in high quantities, are still crucial for your body. The take away here is that enough amount of calories must be supplied to the body.
Low calories can cause a red alert inside your body, resulting in you having a slow and lagging metabolism rate which can’t burn calories properly and optimally.
These effects can often make you feel dizzy and cause an annoying bunch of headaches every day. More dangerous outcomes of such situations are that your body will stop listening to you.
Yes, your brain will stop responding to your calls of consuming less calories and before you can get a hold of it, you will find yourself binge-eating on high-calorie foods.
All “calories” that come from food is not processed the same. With simple carbs and sugar, calories can be available to quickly putting out body into fat storage mode. Calories from complex carbs, protein and fat are typically available to body at slower rate, meaning you have more energy over longer period of time. This stabilizes energy levels and you avoid being put into fat storage mode.
Drink Water, Lots of It!
Drinking a lot of water to stay hydrated is a very healthy habit if you want to lose weight. Staying hydrated will boost your metabolism and cause it to process energy more efficiently.
If you feel like you’re hungry, drink a glass of water immediately. If you really are hungry, the hunger will return after 15-20 minutes. If it doesn’t return, you’ll realize that it was just thirst.
Try to avoid drinking caffeine rich drinks. They are very popular dehydrating agents.
Balance Your Sleeping Hours
Working people are always depriving themselves of sleep. Don’t do that, it is an open invitation to unhealthy habits inside your body.
Sleep deprivation causes an increase in cortisol levels and it also increases the production of ghrelin. Cortisol is a stress hormone and ghrelin makes your body crave for high-fat and sweet/salty food items.
Sleep deprivation will also decrease leptin levels, a hormone which signals the brain that you’re not hungry yet. Sleeping is very important regardless of the fact that you’re trying to lose weight or not.
Eating With Peace and Ease is Important
The heading may not be comprehensible for you, but it is very important. Eating with peace means that you:
- Properly sit down for meal,
- Chew your food fairly good before swallowing,
- Eat in small portions.
- Don’t eat on the run!
After following the above instructions, make sure that you take around 20 minutes to eat. Why? Because if your stomach needs time to inform the brain that it is full, it takes around 20 minutes, you can’t speed up that process. Slower eating increase the chance for your stomach to signal the brain that it’s full, and you reduces risk of overeating.
Avoid Carrying Out One Exercise Forever
The brain has a special type of cache memory known as muscle memory. Professional musical instrument players (pianist, guitarist, violinist) are able to play their instruments without even looking at it. This skill is developed when the brain saves the muscle memory for each action and recalls it every time they play these instruments.
The same effect occurs when you follow the same set of exercises forever. The brain will record the muscle memory and soon, the body will not be challenged any more, your muscles will be doing minimal work and you will burn fewer calories.
Keep mixing up your exercise routine to keep your mind working hard on figuring out the right way of doing it, you won’t lose focus, and you will “feel that burn” every time you exercise.
That sweet pain tells you that you have challenged yourself to your limits and burnt a lot of calories.
Don’t Be Stressed Out
The body behaves strangely under stress. The levels of cortisol increase in our body. Cortisol is a hormone that saves up fats in your abdomen for later use.So it’s important that you manage your stress to tone down the cortisol levels in your bod