10 Reasons Your Diet Isn’t Working
Are you stuck in an endless struggle to shed pounds? Could simple diet mistakes be the reason you’re not losing weight?
It seems like every day there’s a new list of the best and worst diet plans to follow. It’s easy to become frustrated and confused by all the diet misinformation.
But adding insult to injury… it could be your diet and fitness plan that’s keeping you from reaching your weight goal and getting the body you want.
So what diet mistakes are you making? Why are you not losing weight? Here are the top ten reasons we see for diet failure…
#1 Skipping Breakfast
Eat a balanced breakfast. When you wake up in the morning, your body is starving for nutrients after fasting all night. Give your body food or it will start to break down muscle for energy… which hurts your diet even more since lean muscle burns more calories than fat. A balanced breakfast will give you the energy you need to start your day right and prevent hunger pangs that studies show lead those who skip breakfast to become more likely to overeat later in the day.
#2 Fad & Crash Dieting
Avoid quick fixes through fad diets. Bouncing from one fad diet to the next is a surefire way to prevent permanent weight loss for a couple reasons. Since most fad and crash diets force you to eat a very narrow range of foods your mind naturally tends to resist – possibly leading to a diet meltdown where you “fall off the bandwagon” and eat everything in sight, putting you back to square one. Even if you stick with the diet until you reach your desired weight, when you return to normal eating you’re going to start putting that weight back on again. So focus on dietary changes you can live with over the long term. Maintainable weight loss is about lifestyle changes, not crash diets.
#3 Not Enough Exercise
Exercise is important, not only for weight loss but your overall health. So why is it less than one in five people trying to lose weight actually exercise – at all? Look, you don’t have to become a gym rat and pump iron or turn yourself into a marathon runner, but you do need to add more movement and physical activity to your daily routine. Otherwise you’re just setting yourself up for failure.
#4 Negative Thinking
Getting frustrated with your weight can be self-defeating. Negative thinking affects your motivation, increases stress and leads to overeating. Instead, set a specific goal that inspires you to lose the weight once and for all, such as staying healthy for your kids. Keeping this big picture in mind can make it easier to stay committed for the long haul.
#5 Not Enough Sleep
Get at least seven hours of sleep every night. According to an article presented at The American Thoracic Society, women who got less than 5 hours of sleep at night were 32 percent more likely to experience major weight gain of over 30 pounds compared to women who slept at least 7 hours at night. Sleep deprivation may affect cortisol levels, one of the hormones that regulates appetite.
#6 Ignoring Stress
Stress and weight gain go hand in hand. Chronic tension and stress causes your body to produce higher levels of stress hormones such as adrenaline and cortisol. These stress hormones increase appetite and your rate of fat storage. Practice stress-relieving techniques, like meditation, regular exercise, a deep massage, or simply getting plenty of quality sleep. These techniques can improve your mood, decrease stress, and lower your stress hormone levels… all helpful on your way to a slimmer you.
#7 Oversized Portions
Control your portion sizes. Oversized meals high in fat and sugar, and even large portions of healthy foods, will cause you to gain weight. We have gotten used to jumbo portions at restaurants so when we are eat at home we serve up the same size and consider it normal. Here’s an easy way to reduce your portion sizes… use smaller plates and bowls. Studies show we perceive a full serving as filling about 3/4 of our plate. Eat off a 10-inch plate instead of a 12-inch plate and you automatically reduce your average calorie intake by 22 percent!
#8 Not Drinking Enough Water
Don’t wait until you’re thirsty. Symptoms of thirst can be mistaken as hunger. Plus, drinking one or two glasses of water a half hour before every meal can help you eat less and better digest what you do eat.
#9 Medical Conditions
Some medical conditions and medications can contribute to weight gain. For example, a thyroid deficiency can cause a decrease in metabolism. Hormone-altering medicines like those used for birth control or menopause, oral steroids and a number of others taken for depression, diabetes and psychotic disorders can affect your metabolism and cause weight gain. If you have unexpected weight gain or an inability to return to a healthy weight, ask you health care provider is the medicines you take or a medical condition could be behind it.
#10 Repeating What Works
Have you reached a weight loss plateau? Believe it or not… what works for awhile often stops working. One of the biggest diet mistakes is expecting your body to continue losing weight at the same pace by doing the exact same thing. As you drop the pounds, it takes less calories to maintain your new weight. Plus, your metabolism tends to slow down when you maintain a restricted calorie diet. Mix things up by changing your workout routine, have a “cheat day” to boost your metabolism and consider using safe metabolism-boosting supplements.
Not Losing Weight? Avoid THIS Diet Mistake
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