Losing weight can be frustrating! There is so much bad information and diets out there that it makes it hard to know what the right thing to do is. The science behind weight loss has never changed - eat less and move more! However, sometimes chronic dieting and weight cycling can stall your metabolism making these changes less effective. If you feel like you have been doing everything right - I challenge you to think about a few minor things - these all too common “weight loss pitfalls!”
Eating frequent meals is important to control your hunger level if you are trying to lose weight. However, adding in extra snacks throughout the day might not be helping you lose weight if you are just adding extra calories to your day. Try to find an individual eating structure that works best for you!
Water Intake -
Water intake is always talked about - but maybe put on the back burner for importance. Water is the nutrient that helps to flush out your kidneys and liver. It helps you stay full because our body doesn’t know the difference between hunger and thirst. Also, if you have been increasing your fiber intake by eating healthier foods - you will end up getting constipated and bloated if you don’t match that with meeting your water needs daily! :)
Protein Intake -
Protein is the most metabolic nutrient. You burn the most calories during digestion of protein foods. Protein is also necessary for building muscle which will keep your metabolism burning - and also keep you more full aiding in easier calorie control daily.
Sedentary Jobs/Lifestyle -
Exercise is important for weight loss. The American College of Sports Medicine recommends around 250 minutes (just over 4 hours) of structured exercise weekly to lose weight. Getting this in is important - but even with that - if you have a sedentary job and lifestyle - you are still basically sitting still for 97.5% of your week. There are 168 hours in a week - so try to find ways to stay active in your daily life!
Exercise and Hunger Level -
Exercise can increase your hunger level. If you are active - make sure you find an appropriate calorie level intake to match the exercise you perform. If you eat what you burn, you will maintain weight and not lose weight.
Cortisol is a stress hormone. Stress hormones can make your body hold on to weight, and also cause you to overeat. Try to find a healthy way to manage stress that doesn’t involve overeating the wrong type of foods. Exercise and meditation are good methods to start with!
Eat Whole Fools!
You burn more calories digesting healthy foods because they are more useful for our bodies. Also, healthy whole foods have less calories - so you can eat more daily if you eat better. Try to include a variety of lean proteins, whole grains, fruits and vegetables daily.
As with anything, it is best to consult a professional if you are struggling with losing weight. Give us a call a Fitness Together to get the nutrition and fitness expertise and accountability to help you reach those goals! (330) 550-9839.