Beat Your Weight Loss Barriers, Reasons Why You Cant Lose Weight and How To Deal With Them
The Basics of Losing Weight
Doctors and health advocates have been bombarding us with messages to eat healthy and keep total calories intake less than 2000 calories (for the average person) per day in order to lose weight and maintain a healthy weight.
Losing weight is simple if you follow this simple equation:
Burn off more energy through exercise and activity than you consume through food and drinks
Burn off energy through activity and exercise > energy consumed through food and drink
But of course, things in life are a lot more complicated than we realise, and with work and family commitments we put our social life and commitments ahead of our health and well being.
Even if you're following a healthy eating plan and exercising, you might be unintentionally sabotaging yourself by eating hidden sugars, or eating too many carbohydrates.
In this hub, we cover the 8 reasons your average person cannot lose weight. You might be surprised with what we have uncovered.
Lack Of Sleep Can Impact Your Weight
A lack of sleep may be preventing you from losing those pesky love handles around your bum and hips.
Lack of sleep messes up with the balance of ghrelin and leptin in your body. These hormones control your metabolism, and a lack of shut eye produces more ghrelin in your stomach which makes you hungry, and due to low levels of leptin, your body cannot accurately detect when you are full. This inevitability makes you hungry and is likely to lead you to eating more and more, and the result in weight gain.
Consuming Hidden Or Processed Sugars
When you go shopping to your local grocery store, hidden sugars are EVERYWHERE! Besides looking at the fat content of food, you need to also start comparing sugar levels and avoiding anything with more than 10grams per 100grams.
The biggest culprit for hidden sugars tend to be yoghurts, muesli bars, breakfast cereals, and sports drinks. These foods are generally marketed as being healthy and good for you but with so much sugar in the food, it negates any health benefit that you may have gotten from the food.
Change Your Drink Option - Choose Water
When eating out this one notorious for contributing to your weight gain. Not many people realise but a smoothie in itself is a meal and should not be consumed in addition to a meal (not for an average person who doesn't perform strenuous exercise anyway).
Depending on the ingredients in the smoothie, it could be laden packed with calories that you didn't realise. were there. If you make a smoothie for breakfast in the morning, you could have bananas, strawberries, blue berries, etc in your smoothie, but if you again have this same smoothie with your lunch then you're likely to tip over your recommended calorie intake for the day.
Dont Eat When You Are Not Hungry
Many people eat out of bordem, angry, frustration, etc without even realising that they are not hungry. Women tend to the worst culprits with many confessing to eating sweet foods such as chocolates, biscuits, cakes, ice creams, etc when they have had an off-day just to lift their moods.These foods are generally jam packed with hundreds (if not thousands) of calories, unsaturated fats, carbohydrates, etc.
Be more aware of your surroundings and mood when you eat next time, and take the time to sit in silence and eat your meals. There is nothing worse than sitting infront of the TV and gorging down a whole packet of chips without realising that it's all finished! Alternatively, practice keeping a food diary and record all your meals and snacks. This will better allow you to watch what you eat and control your portion sizes.
Get Fit and Stay Committed
Procrastinating Or Not Finding Time To Exercise
The human body is designed to move, to engage in activity and to become tired from too much activity. Our ancestors were hunters and gathers and would move miles per day to find food or play. But the modern alternative is to sit on the train to work, to sit at work, then take a train back home and sit infront of the tv or computer.
Get your body out of hibernation and make a commitment to move for 30 minutes every day. Go to the park and kick a ball with your kids, take your dog for a walk, swim laps at the local pool, etc. The world if full of activities you can engage in, you just need to make the time to put yourself first.
Prepare Healthy Home Made Meals
Eating out every single day is bad for your health and body. And it's worse if you're someone who eats out 2 or more meals per day. Restaurant, Cafe and fast foods are full of oil and high in calories. Yes it may be a quick alternative, but at what cost? Weight gain?
The best solution is to wake up 10-20 minutes earlier every day and prepare your breakfast and lunch. Even if its a simple salad sandwich or a tuna salad, you're guaranteed to get better ingredients and more nutrients out of your food, than you would have getting take-away.
Consume More Healthy Fats
You may not realise but just like your body needs carbohydrates, protein, fiber, your body also needs fat to function protein. Food fats such as oily fish, flax-seed, nuts, avocados all contribute to better health and well being, allowing you to feel more full and also to facilitate fat breakdown.
Don't gorge only on high fat foods. Limit your intake of food fats and ensure that you atleast consume some good fats through the day.
What Stops You From Losing Weight?
Overconsumption Low Fat, High Sugar Food
Low fat foods don't give the same level of satisfaction as normal unmodificed food. For example, milo with full fat milk is more satisfying with milo with skim milk. Sure it tastes different too but having the low fat counterpart also leaves you feeling unsatisfied, so much so, you might actually end up having two!
Low fat foods are also bad because they have high amounts of added sugar or salt to give you the same level of satisfaction, and this also means high in calories.
Studies have confirmed that low fat food can actually have more fat than their full-fat counterpart, and also more sugar and fat, just a little less fat.
Change Your Diet
So in a nut shell for someone who wants to become healthy and achieve optimum nutrition, follow the guideline below:
- Eat a lot of fruit and vegetables (5 serves of vegies and 2 of fruit)
- Eat wholegrains (such as dark 'seedy' breads, oatmeal, and brown rice)
- Focus on eating good fats (such as those in fish, olive oil, avocados, and nuts)
- Focus on eating high quality carbohydrates (such as those that are not highly processed and which are broken down slowly by the body. These include unrefined wholegrain breads, pasta and beans.)