You apparently do everything right – small portion sizes and exercises regularly – but your body just will not let go of the excess weight, and you may even gain weight. What is going on?
Before you give up on frustration and think you will be overweight forever, examine your weight-loss strategies to determine if certain adjustments can help you reach your goals. Specific habits and lifestyle pitfalls can hinder your progress.
Slimming distortion can lead to weight gain
Unless you measure your food, you can not be sure that you are eating the number of calories needed to lose weight. In general, people tend to underreport what they consume with an average of 30 percent, notes Professor Marion Nestle at New York University in a 2012 topic.
You may also remember better the healthy eating habits you have adopted and forget to count the occasional bag of chips, cakes, or fancy coffee drinks. The free samples in the store, the scraps on the child’s plate, and the slice of birthday cake in the office all count, and they can – literally – weigh you down.
Underreporting is not always your fault – some calorie declarations on food labels are reduced by 8 percent, and restaurants count by 18 percent, according to a 2010 study published in the Journal of the American Dietetic Association. Although you can not correct their calculations, you can avoid processed foods and restaurant foods in favor of whole homemade meals.
Keep a detailed food diary to monitor your process. If you deviate from the plan more than you realize, this can prevent you from really cutting calories to lose weight.
Just cutting calories does not necessarily mean losing weight. You need to make sure that you reduce them enough to create a calorie deficit for you.
Be sure the reduction in calories is enough to create a deficit. Talk to a nutritionist to get an estimate of how many calories you need daily to maintain weight, then cut 250 to 500 calories from that number to lose 1/2 to 1 pound per week.
Some of your lost calorie calculations may be due to your perception of your level of physical activity. A study showed how people vastly overestimate the intensity when they exercise. While the participants performed light activity, they misinterpreted moderate and vigorous-intensity levels. They identified moderate activity as approximately 58 percent of maximum heart rate when it is 64 to 76 percent. And they attached vigorous intensity to about 69 percent of the maximum heart rate when it is 77 to 93 percent.
You may think that you are burning more calories than you do, which means that you may be eating more calories than your body needs. A heart rate monitor can help you find out if you work in the zone that suits you.
Lost efforts for calorie burning
Consider whether you give it your all when you go to the gym. To cut calories too extreme, under approx. 1200 per day gives you minimal energy to exercise.
Also, note if you use your workouts as an excuse to skip other activities during the day – you park closer to your destination, take the elevator instead of going up the stairs or take the kids to the movies instead of playing putt-putt golf. A slightly higher calorie intake keeps you energetic so that you feel healthy, move more and eventually lose more weight.
Lacks sleep and gets stressed
Too little sleep and stress can also interfere with weight loss. With too little rest, the hormones that make you hungry increase, while those that make you feel total decrease when you lack sleep. When you are not getting a quality of seven to nine hours per night, you can rely on high-calorie caffeinated beverages to keep you going – a sugary coffee drink or soda energy drink counts against your daily calorie intake.