Unexplained weight gain or weight loss mostly results from improper eating habits and an inappropriate lifestyle. This can be attributed to several factors like pollution, stress, genetics, indulgent eating habits, and lack of fitness. However, it is equally important to stay away from several myths and misconceptions that may make the issue of weight management worse.
Everybody has a few bad habits and some of them may be the reasons why you aren’t able to shed those extra pounds that have been clinging to you since forever. Your first step should be to find out what these bad habits are in the first place so that you can create an effective plan to eliminate them.
We believe that it is easy for some people to put on some flab easily as compared to others. They could have some indulgent habits like eating sweets or drinking cola drinks or simply being a couch potato. All these may become worse with emotional eating habits and stress as they can create more cortisol to make you flabby and fatter.
We’ve combined the most common reasons why you may not be able to lose enough weight, no matter how hard you try:
Getting too many of your daily calories from carbs (especially simple sugars) and fats is one of the most common ways people sabotage their weight loss efforts. Your body takes twice as long to digest proteins as compared to carbs, thus making you feel fuller and satiated for longer.
Tip: Here are some easy ways to sneak protein into every meal and drink. We’re sure you would like them!
Protein consumption stabilizes blood sugar levels and reduces cravings. Some great sources of protein include lean beef, poultry, fish, eggs, Greek yogurt, cottage cheese, nuts and nut butter, protein powder, whole grains such as quinoa, and collard greens.
How is a lack of sleep connected to weight loss? Well, here’s the deal- if you’re not getting enough sleep, you will have a lot of trouble trying to shed that extra fat. This is partly due to the suppression of two hormones called leptin and ghrelin that work together to help you eat.
Leptin stimulates the feeling of satiation during a meal and tells you when you’re full. Ghrelin increases your appetite and helps you eat until your energy levels are met with an intake of food. Researchers at the University of Chicago have found that not getting enough sleep changes the balance between the two hormones.
Note: This can also lead you to crave sugary snacks during late-night hours, thus increasing belly fat.
When you try to suddenly cut off certain foods altogether, you crave them even more with time. Your diet may be going fantastic right now but like with most people, there will come a point when you will want to call it quits and indulge in your favorite unhealthy foods.
Many people think that they have to give up what they love when they’re on a certain diet. This often means that they have to turn away from carbs, sugar, gluten, dairy, or fatty foods. Nutritionists advise against making knee-jerk reactions and changes to your eating habits, and rather cutting off the indulgent foods slowly so your body gets time to acclimatize.
Tip: Here’s how to snack on junk food and still not get fat!
We have all been grazing since we were kids. We would open the fridge every time we pass it and graze the fridge, have a slice of that cake here, and have a spoon of Nutella there and maybe a cookie or two. The same goes for drinking sugary cola drinks or even alcoholic beverages, even if they are in a small quantity every day.
Such indulgent habits follow you until you believe that it’s harmless to have a tiny bit of everything delicious in the fridge. You might have consumed several extra calories which can add up if you do it every day. It’s better to plan your meals and avoid snacking unnecessarily before you get a potbelly.
Eating while browsing the internet, driving, going through your Instagram feed, or watching television may cause you to overeat. The solution to faster weight gain is to stop eating when you’re focusing on other things or stop getting distracted while you eat.
This is why it is important to eat slowly so that you can enjoy and respect the nutrients in your food. Chewing more triggers the brain to think that you are eating more, allowing you to eat less than you normally would. This can help you reduce some flab faster.
You’re already dehydrated by the time you are thirsty so avoid waiting too long to rehydrate. About 70 percent of your body is water and you should have 8 or more glasses of water per day to replenish your system. It would also help your digestive system drive out the toxins from your body faster.
When you’re dehydrated, you might feel hungry as well even though it’s not your next meal time yet. Instead of reaching out for a snack, have a glass of water and see if you feel better. Always carry a bottle of water with you so that you are hydrated throughout the day. Drinking plenty of water will also ensure you don’t eat too much during your meals, a factor that can help you accumulate lesser fat.
Even if you exercise intensely every day, you need to focus on what you put in your body. Exercise is a way to burn some extra calories, tone, and condition your muscles and improve your cardiovascular health. The benefits of exercise are countless, but they cannot replace a healthy diet.
It would also help you to resist your temptation or addiction to food. If you stop rewarding yourself each day with unhealthy food, it would make space for healthier calories for your sweat sessions.
Fact: The starvation response is a term for a reduced rate of metabolic activities and organ functions. It occurs when the intake of food is drastically reduced or eliminated over many days and weeks.
This is vastly different from fasting. If a meal is skipped or ritual fasts are performed, the body does not go into starvation mode. Digestion uses about 10% of the daily calories in 24 hours, and it also gives the digestive system for some much-needed rest.
Caution: Abnormal eating habits cause a slight decrease in calorie usage and more time is taken to break the food down. During true starvation, this decreased need for calories is provided to the body by the breakdown of fat and muscle tissues.
Fact: Dramatic restriction of carbohydrates may temporarily show a quick drop in the number on the scale but it is not because of a loss of body fat or a change in body structure. This is due to the following factors:
Carbohydrates have water in their chemical structure and can hold more water than other energy sources. A drastic restriction will cause a temporary loss of weight due to a loss of water and may even lead to dehydration.
There is no loss of body fat from these diets, which is the main objective of weight loss. To lose one pound of fat (or about 3500 calories), one should either eat fewer calories or use more energy from exercise.
Carbohydrates are an essential source of energy for the body and should not be eliminated nor should they be consumed in excess.
Fad diets do not ultimately succeed, as they are not in keeping with the way the human body functions. With this type of diet, it is common to increase fat intake as a result of the decreased levels of carbohydrate, with the fat contributing far more calories.
Individuals can also find themselves becoming tired, as the primary energy source of the body, carbs, has been restricted. Water in the body is tightly regulated and will eventually return to normal levels, and with that, the weight itself will return.
Fact: Thyroid problems and their metabolic effects are uncommon except for women over 60. Obesity itself is what causes changes in hormones called Ghrelin and Leptin. These hormones are produced in the overweight or obese person but the cells of the body become resistant or insensitive to their effects.
Suggested article: Should thyroid patients eat every 2 hours for weight loss?
The result of this is:
1. Muscle tissues make up 35% of a woman’s body and 45% of a man’s body. The thyroid makes these tissues resistant to insulin, thus resulting in a higher level of blood sugar- or even diabetes.
2. Any unused glucose in the food is also converted to body fat, thus causing obesity and potbelly.
3. The job of ghrelin is to let you know that there isn’t any more energy in the blood for the functions of the body and thus you should eat something. If you don’t eat, your body will consume its muscle tissues and that’s bad.
4. The job of leptin is to tell you that enough food has been consumed for the body’s needs, and any more will just be converted to fat so one should stop eating. Overweight persons usually do not get these signals correctly and this may make them prone to eating more.
Fact: Gluten is the protein found in grains. While a very small percentage of the population is allergic to this protein, there is no negative effect on everyone else. The protein in plant-based foods is incomplete because it lacks all the amino acids to maintain muscle tissue. So it must be combined with a different plant-based protein.
It may be unnecessary to eliminate gluten from the diet. It could be worse for those who are vegans or don’t consume enough protein from animal sources to supply sufficient dietary protein. It is so because the muscles of the body will have no fuel to boost the normal growth of cells with lean body mass.
It usually takes about eight weeks to lose some weight, provided one starts to work out and eat a balanced diet every day. One should focus on first melting the excess flab on the belly, thighs, and arms before choosing to go for lean muscles. Contacting a fitness expert would help too.
It usually takes a great deal of time, patience, persistence, and hard work to gain or lose weight as per one’s will. We recommend you follow the tips and tricks offered on our blog and make a positive decision based on the same.
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