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Losing weight is hard. Even when you start off strong your progress may eventually slow and you are not sure why. There are so many factors that contribute to your success, and there may be some things you do daily that can be hindering your progress. Here are 5 reasons why you are not losing weight.
There are so many nonwater beverages that contain more sugar than we think. Sugar keeps us fat, and even healthy beverages like vitamin water contain high amounts of sugar. Because these are in liquid form we don’t usually get full off of them or compensate for the calories. Try removing some of these in your diet and replace them with naturally flavored water or unsweetened tea to see how your body responds.
In addition, adding water overall can have an effect on weight loss. A study found that those who drank 17 oz of water 30 minutes before meals lost 44% more weight. In addition, water increases the number of calories burned by 24-30% over a 1.5 hour period. Try drinking a glass of water before or with your meals to increase the rate of digestion and promote fullness. This will reduce bloating and prevent you from overeating.
Too Much Stress
When we stress our bodies produce cortisol. This hormone is responsible for fat storage and insulin resistance. This is fine for a temporary occurrence because your body is in survival mode, but chronically it can keep you fat.
Are you getting sleep?
Chronic lack of sleep causes cortisol to be released. As we learned above it is associated with fat storage. During deep sleep, the body has its biggest fat-burning spike, and a recent study found that people with poor sleep have 55-85% risk of becoming obese.
Too Much Diet Food Consumption
No, we are not talking about plain vegetables and whole foods. This is all of those boxed items found in the store labeled “reduced-fat” and “sugar-free”. Processed diet foods contain various forms of MSG and based on research it can promote obesity by spiking insulin levels. In addition, artificial sugars may increase your cravings for the real stuff. It is best to stick to whole foods to improve your health and regulate appetite. If you do have these types of foods try to limit them. Overall, just say no to empty calories!
Are You Exercising Effectively?
One of the things recommended when working on weight loss is resistance training. Resistance training can help increase your metabolism. In addition, cardio can help or hurt your progress. You want to keep cardio at around 5 hours a week and mix up the sessions. Sprinting helps shed fat especially when weight loss has reached a plateau. A caution, doing too much cardio can set you back because your body sees exercise as a form of stress. When this happens cortisol is released and breaks down energy stores for immediate use. Doing too much cardio can deplete glycogen stores (sugar), and you can not only crave more carbs but also store fat in the long term.
These are just some factors that can impact your weight loss goals. Try to be mindful of them before you get frustrated and give up. Take a deep breath and restructure your path to complete your goals.