You know that in order to sustain a healthy body weight you must find the right combination of eating right and exercise. You’ve been trying for some time now, but as hard as you’ve worked, you’ve seen very little results on the scale. If you’ve gone long stretches without seeing much progress, it can be tempting to throw in the towel. As difficult as it can be to feel stuck in place, there could be hidden culprits that are wreaking havoc on your goals to lose weight that you may not have been aware of.
You’re Eating Large Portions
Even tasty salads must be eaten in moderation. If you are having a hard time losing weight, it could be that you’re watching what you eat, but now how much. Too many calories being consumed without the physical activity to match can cause weight regain. For a while, it may be necessary to use measuring cups or read the serving sizes on food labels to ensure that you’re not going overboard.
You’re Sticking to the Same Workout
Exercise or physical activity in which your heart rate increases are necessary for burning calories and losing weight. If you’ve been jogging the same 5 miles with the same intensity for the past few months, you won’t see much change in your weight or physique. Since the body adapts quickly it is important that you switch up your workouts to challenge the body. Instead of just walking every day, incorporate some burst training where you’re doing intervals of intense exercises to get the heart rate up followed by low-intensity exercises for improved weight loss efforts.
You Have a Gluten Intolerance
While some allergies or food sensitivities are easy to identify, others aren’t so obvious. Though important to have a diet complete with high fiber foods, many turn to wheat which contain an ingredient known as gluten which more and more people are developing sensitivities to. While you may not ever need to be rushed to the emergency room for a gluten intolerance it does cause inflammation. Though necessary for fighting off infection and disease, too much inflammation in the body can result in leaky gut and weight regain. If you suffer from a gluten intolerance you’ll need to find alternative high fiber foods like almonds, beans, and avocado.
Your Gut is Out of Whack
Here’s one most people don’t consider when trying to shed some pounds – their digestive health. While early in research stages, it has been determined that your gut microbiome, which is best described as the ecosystem where bacteria, viruses, yeast, and fungi live in the digestive tract, can have an extreme impact on your weight. To help balance the bad, it is recommended that you eat more fermented foods to place good bacteria in the digestive system. This can include things like yogurt, pickles, and sauerkraut.
You’ve Gone Overboard on Diet Products
When trying to find healthy alternatives for foods and beverages you commonly enjoy it may seem as if eating diet, fat-free, or sugar-free products would be the way to go. Stating that they are diet, and don’t have key culprits for weight gain like fat and sugar would make it appear as though this was the best route. However, these products are highly processed and contain alternative substances that are just as bad for you. For instance, diet sodas are sweetened with artificial sweetener which is a foreign ingredient for your body to digest. It is best instead to steer clear of diet, sugar-free, and fat-free products and instead find healthy alternatives for things you commonly enjoy with natural ingredients. For example, in place of a lime soda, you could drink a lime seltzer water. Instead of eating sugar-free candy, just treat yourself to dark chocolate (in moderation) which is better than other types of candy.
At the end of the day, losing weight and keeping it off is about more than just diet and exercise. It is about eliminating substances and behaviors from your life that are detrimental or counteractive to what you’re trying to accomplish and replace them with food choices and actions that will improve your overall health. If you’ve tried the above advice and are still having difficulties losing weight, it is recommended that you visit your doctor or a nutrition for further diagnosis and a detailed diet plan.