Doing Everything But Not Losing Weight? Here Are Possible Reasons and Tips You Are Missing
One of the biggest grumbles of people who are trying to lose weight is that they always feel like they are doing everything but not getting results. Despite of eating healthy foods, cutting late night calories and exercising, you still get the same numbers on the weight scale.
This can be very frustrating to many but this could be happening for so many reasons. We will cover the same in this story with actionable tips.
You are not paying heed to calories
This could be a bitter pill for many people. But it’s true, even healthy foods contains good amount of calories. It’s good you are choosing the nutritious food but that doesn’t mean you are free to feed on unlimited amount of calories and then expect to lose weight. Losing weight is basically a number game of ‘calorie in versus calorie out’. So choose nutritious food but be mindful of those calories.
A woman with 85kg of weight and measuring 5.5 inch in height would need 1500 calories daily to lose weight.
Tip – For instance, having 170 grams of salmon fillet with 2 cups of whole-grain pasta will give you 700 calories. And combine it with salad of tomatoes and lettuce with a tablespoon of oil and vinegar each brings the total calorie count at 800.
You are overplaying your exercise regime
Lunchtime running has several benefits. This small window of exercise can have positive impact on your life helping you to maintain your bodyweight. But it’s also not a free pass to eat anything. Miscalculation of how many calories you are burning is normal. Your gym might tell you that you can burn 500 calories in an hour of indoor cycling but remember every person is unique. You might be burning just 300 calories.
Tip – Though you can use calorie calculator, for accurate information on calories burned, wear an activity monitor.
You are not having enough protein
Believe it or not, protein is the only vital nutrient for losing weight. Eating protein can reduce cravings for snacking frequently. A part of this role is played by appetite-regulating hormones including ghrelin. If you are consuming protein at the rate of 25-30 percent of calories, you are boosting your metabolism by 80-100 calories/day which automatically makes you eat fewer calories.
A high protein can also prevent slowdown of metabolism which is commonly a side effect of losing weight.
Tip – Start your day with protein loaded breakfast. Replace cereals with eggs or make a combination of eggs and milk. You can also use almonds to top up the oatmeal in the morning.
You are not drinking enough water
You might have heard countless times that getting enough water daily is very important but it is underestimation. Drinking water can actually benefit weight loss. In a study conducted for 12 weeks, people who drank half litre of water 30 minutes before taking a meal, lost 44 percent of weight as compared who didn’t.
In other studies, it has shown that drinking water may facilitate calorie burning by 25-30 percent.
Tip – Drink a glass of water before meal. Give preference to cold water as a chilled water bottle can help you burn 25 calories.
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You are not having adequate sleep
Good sleep positively affects your physical and mental well-being. One of the advantages of getting quality sleep that it lead to more calories burn at night. Many studies have shown that inadequate sleep act as one of the single biggest risk of getting obese. Children and adults with lack of quality sleep have 89 and 55 percent of chances of becoming obese respectively.
You are not counting condiments
Do you know, a single tablespoon of sauce on your egg can add 20 calories? And it is most likely you might be using more than 1 tablespoon. About 28 grams of half cream (whole milk and light cream beverage) you usually splash on your coffee contain around 40 calories and about 3.5 gram fat. A tablespoon of mayonnaise contains 90 calories and around 10 grams of fat.
These things are not forbidden, but they will certainly add up to the overall calories.
Tip – It’s easy to forget even if you are very careful. But ignorance is not bliss, try to keep a track of whatever you eat and drink.
You are dining out
Most of us love to feast on tasty restaurant dishes. And it’s nothing wrong about that. But the problem is you never know how much calories or what is exactly you are having in your dish. Even for the sake of argument restaurant provides nutritional information, those might be just estimates and no member of the kitchen would be actually measuring each ingredient while cooking.
Tip – Dining out occasionally isn’t a bad thing, but if the weight scale is adamant, you may want to reconsider skipping even that.
You are drinking your calories
Let’s pop up a quiz, Which one of the two has more calories; 340 ml glass full of orange juice or a medium orange with a dozen almonds? You might think that the innocent glass of juice has more calories than the other but you are wrong. The glass of orange juice contains 165 calories while the almond-orange combo has 140 calories. Moral of the story is that you should be careful what you are drinking.
Tip – Food is more satisfying than the drink. So it’s better to chew rather gulp.
You are falling into zero-calorie trap
You must have been told that in order to become slim dim, you should crave more and more on less calories foods. But this is untrue. Moreover, many companies who offer product that contain less than 5 calories, can round up it to zero calories per serving.
Tip – Keep an eagle eye on products especially of salad dressings, cooking sprays and sweetener packets.
Your expectations might be unrealistic. Many people who experience fast weight loss in the beginning might not be able to continue till their goal is achieved. Weight loss is not an easy job, try different strategies from eating healthy protein, cutting out calories and doing regular exercises. And if you are not sure, try to contact your dietician for better guidance.