5 Reasons why your Diet is not working
You try all you can to lose weight but nothing seems to be changing in your body. You feel frustrated and confused as to why its not working. Turns out you’re not investing your time and energy in the right things.
Weight loss is an expedition that can get pretty overwhelming and takes complete dedication, commitment and steadfastness throughout the journey. Not only is it vital to keep a check on every calorie you’re consuming but it is also important to keep a track of how much you are burning.
We all come up with our personal favourite ways to reduce weight. You can find innumerable diets and routines online to follow, but you just can’t be sure if they are going to work out for you. It is much better to adapt habits that promote balanced diet and good physical health as this will keep you in shape without too much effort and for much longer.
If you are seeing no significant change in your body even after strictly following a certain diet, then you might be guilty of some of the following habits:
You’re not Exercising
A sedentary lifestyle is a major blocker to losing weight. Your body is not designed to sit at a desk and just stare at a screen. Sure diet makes up for 80% of weight loss and body composition, but the other 20% depends on burning what you eat.
Exercising could be the only thing you need to see an incredible change in your weight. If you’re restricting calories but not exercising then your body could be burning fewer calories than before which is why you may see no weight loss.
But remember that your workouts at the gym should be extra exercise on top of an active lifestyle. Change your simple habits and take the stairs instead of elevator, walk the dog, bike to work or try parking your car further away so that you can walk the last part of your journey.
Also make sure you don’t build the habit of rewarding yourself after exercise with a high-calorie treat. You might end up eating more than you burned off after the workout.
Too Stressed Out
Busy lives mean stress is inevitable, but when stress becomes a permanent state rather than a passing mood, that’s when you need to do something about it.
When you feel stressed your body releases the hormone cortisol, taking your body to a ‘fight or flight’ moment. Cortisol causes your body to take healthier fat from places like your hips and thighs, and relocate it to the abdomen, where it shows up as belly fat and puts pressure on your internal organs.
If you are stressed out about your diet then look for a healthy way to lose weight. Don’t feel depressed when you are trying to lose weight. Stress also has a major effect on our eating habits, exercise and sleep. Consider trying calming activities, such as crafting or yoga.
Restricting too much
When you are on a diet that restricts calorie intake to the extreme, you are actually slowing down your body’s metabolism. You need to balance your diet instead of starving by focusing on your body’s unique hunger and satiety signals. Restricting too much can also cause your body to overcompensate and binge whenever it gets the chance as your hunger hormone (ghrelin) can get out of control.
Try to eat mindfully and in response to your body’s true needs. Skipping meals is not a good idea. Your body is designed to resist famine so when you skip a meal the body assumes food is scarce and slows metabolism to hold on to the calories instead of burning fat.
A good breakfast is essential to burn calories throughout the day. Within 1 hour of waking up, eat a 350 to 500 calorie breakfast, with 10 to 15 grams of protein and fiber to provide your body with enough energy to workout.
You’re not sleeping enough
A good night’s sleep can entirely transform you for the day ahead. Most people are not able to get a good 7-9 hours of sleep every night. Sleep deprivation can make you lethargic and more prone to hasty food choices. Lack of sleep can also make you crave sugary meals to help combat your lack of energy.
Research shows that people who sleep less than 7 hours a day are more prone to obesity. This is mainly because lack of sleep affects the balance of hunger hormones in your body. The hormones ghrelin and leptin that regulate appetite are highly affected by your sleep patterns and they get disrupted, meaning the hunger hormone increases and the appetite suppressant decreases. As a result you feel more hungry when you are sleep deprived.
To establish a better sleep schedule, go to bed and wake up at the same time each day. Take away from things that keep you awake, like turning off the television and charging your electronic devices in a separate room so you don’t have the urge to get them in the middle of the night.
Eating a healthy food too much
You might obviously be avoiding fattening and sugary foods and opting for healthy foods only. But are you keeping a check on the size of your portions of healthy foods?
People often assume that healthy foods can be used to fill up as much as they feel like, but a large portion of nuts, seeds or pulses can make your calorie intake pretty heavy. Yes, nuts do provide you with good fats and they are clearly more nutritious than biscuits or chips, but if you are going to eat a handful of walnuts, then you must remember that it can add up to 500 calories. So it’s necessary that you measure portions of healthy foods too.
Another thing to be wary about is, foods labelled as “Low-fat” as this may lead you to consuming more calories. Just one cup (245 grams) of a low-fat, flavored yogurt can provide you with 47 grams of sugar (almost 12 teaspoons). Avoid eating low-fat or “diet” foods in general as it might turn out to be decieving, instead, go for a combination of nutritious, minimally processed foods.
About the Author: Lisa Brown has been helping her readers in successful business and entrepreneurial strategies for the past 3 years. She currently works with uae.ekuep.com, which is the answer to UAE’s growing restaurant industry. Ekuep is the brand that restaurants, bakeries, cafes, juice bars, and more turn to when they want to stock their kitchens with only the best restaurant equipment.