Here's Why You're Struggling to Lose Weight

in weight •  3 years ago  (edited)

We’ve all been there before. You’re working hard to lose weight, but no matter how you try, the weight just won’t come off. The easiest way to get discouraged and give up your weight loss efforts entirely? Thinking that you’re doing something wrong and that it must be your fault you aren’t losing weight. But don’t let that happen! It turns out there are many factors at play when it comes to weight loss, and some of them have very little to do with you at all!

Don't Cut Calories Too Fast

Cutting calories too quickly—especially on low-carb diets—can backfire. As your body goes into starvation mode, it slows down your metabolism. This can cause you to hold onto weight instead of losing it. Instead, focus on eating a balanced diet and burning more calories with physical activity, says Kristin Kirkpatrick, R.D., a nutritionist at Cleveland Clinic. Looking for ways to fit in more activity? Check out these 50 Ways to Burn Fat Fast! at whole foods or discount warehouse club). And if you can’t do that, try another approach: trading up.

Eat Enough Protein

If you’re trying to lose weight, it’s a good idea to monitor your intake of sugar and refined carbs. To drop these extra pounds safely but quickly, switch to a sugar-free diet. Skipping sugar isn’t enough, though; you also need to keep an eye on how much protein you eat. Protein is important for keeping hunger at bay and has been shown effective for weight loss by numerous studies. The right amount can vary widely depending on age, gender, activity level and more—but a good rule of thumb is to shoot for 1 gram per pound of bodyweight daily. Carbs have their place in our diets too—as do fats—but if you’re looking to shed some serious pounds (and fast) make sure that everything you eat contains plenty of lean protein sources

Get Plenty of Sleep

Sleep deprivation can seriously affect your weight. If you’re tired, you’re less likely to exercise, and more likely to eat when you don’t need food. A healthy lifestyle requires a good night’s sleep so take your sleep as seriously as other aspects of your health. There are many ways to get quality sleep so speak with a medical professional about how you might be able to improve your sleeping habits.

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Count Your Steps, Not Calories

Being overweight or obese is a colloquial way of saying you have excess body fat—but it’s not necessarily accurate. Instead, you could be lean and healthy with high amounts of body fat. So, how can you tell if your weight is healthy? Use a step tracker to get an objective reading of how much activity you’re getting each day. (If you want to lose weight and maintain your activity level, shoot for 10,000 steps each day. If you’re aiming to lose weight while remaining sedentary, aim for 7,500.) This will give you insight into just how many calories are expended through daily movement.

Drink Plenty of Water

Drinking enough water not only keeps you hydrated, but it also helps your body flush out excess sodium, a common cause of bloating. There’s no magical number for how much water you should drink each day—just remember that more is better. Just make sure to drink plenty of water during your workday so that you’re fully rehydrated by dinner. It might take some getting used to at first (especially if you’re accustomed to loading up on coffee throughout the day), but in time, one or two glasses of water in place of coffee will help reduce your overall intake.

Exercise Every Day

While it is true that you will not lose weight every day, weight loss is a numbers game. If you burn more calories than you consume on a daily basis, your body will begin burning fat and lose weight. This applies to all people, including athletes and those who weigh more. To lose one pound of fat in a week, for example, an individual must burn off 3,500 extra calories above what they eat in a day. So even if someone only loses a small amount of weight each week, it can lead to substantial losses over time. Here are some simple ways to increase your calorie expenditure: Run for 30 minutes at 5 miles per hour; walk uphill for 45 minutes; swim laps for 20 minutes; or do jumping jacks or burpees until you have burned 300 calories! So get out there and burn some calories—you’ll feel great about yourself when you see results!

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Create Small Goals

When you set small, incremental goals for yourself, you’re more likely to achieve them. Losing a few pounds might not be attainable for everyone. However, if you feel confident that you can lose 2 or 3 pounds before your next big event or date night with your spouse, it’s easier to keep working towards your weight-loss goal as opposed to viewing it as an impossible challenge. When we try and fail with large goals, we can become discouraged or give up. But with smaller goals, each success leads us closer to what we want. As they say: nothing ventured, nothing gained!. Smaller successes are worth celebrating and lead us closer to our ultimate destination of being slimmer and healthier! Successfully completing even one of these steps will help put you on track to reach other milestones in your journey toward losing weight. I did my first successful week of exercise yesterday (as I write this) which makes me think – perhaps there is hope after all?

Seek Out Accountability

It’s one thing to want to lose weight—it’s another thing entirely to actually do it. One way you can hold yourself accountable is by finding a friend, loved one, or coworker who will keep you on track. And then make sure you keep them informed and invested in your progress by telling them how it’s going! Many of us struggle with sharing our goals because we don’t want others to think we’re being unrealistic or self-centered. But talking about what you’re doing can have its benefits; for example, research shows that when we publicly commit to our goals, we are more likely to achieve them. Who knows? Sharing your goal might help get you there faster than keeping it all to yourself.

Thank You
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