Why am I not losing weight!?

You exercise regularly, eat healthy foods, but can’t seem to lose those pounds you want to shed.

Here are some of the reasons:

* Portions—It is well known that almost all people eat more than they realize, according to Holly Herrington, a dietician and clinical nutritionist for the Center for Lifestyle Medicine at Northwestern Medical Faculty Foundation.

Almost everyone underestimates the calories they consume, said Herrington. There are many reasons—oversize resaurant servings, mindless munching, and 2nd or 3rd helpings at the kitchen table or off a child’s plate in order not to ‘waste’ food.

Remember, ‘healthy’ foods such as olive oil, avocados and nuts are fattening and should be eaten in moderation by those trying to lose weight.

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Herrington recommends tracking, or keeping a daily record of everything you eat. Some people have had success by utilizing an app like My FitnessPal, which monitors the proper portion size for your weight and how your favorite foods measure up calorie-wise.

A study published in the American Journal of Preventive Medicine, found that people who kept a daily record of food they consumed lost double the weight of those who didn’t track food intake.

* Not enough sleep—A bad night’s sleep can wreck weight loss efforts. You’re restless and hungry, and munch for comfort.

Your levels of cortisol, and the hormone ghrelin (which increases the hunger sensation) rise, according to internist Dr. Patricia Salber.

Poor sleep patterns prevent your body from accomplishing the many internal tasks it must do for good health, and food you do eat is stored as fat. Lack of rest also affects blood sugar levels and increases insulin resistance.

Try and have consistent bedtimes and DON’T use electric/electronic devices during the last hour before bedtime.

* Not reducing calories after weight loss starts—You may easily lose those first two or five pounds, then suddenly the weight loss stops. Many of us don’t realize that when we have lost two or five pounds, the body needs a few less calories each step of the way as we reduce our weight.

* Constant stress—Endless stress increases the appetite, especially for sugary, high-carb foods, which inevitably turn to abdominal fat and fat formation around the body’s organs. Not good.

Try and manage your stress levels with pets, walking, gardening—anything but excess eating. If you feel you can’t handle the stress yourself, seek help.

* Artificial sweeteners—Avoid artificial sweeteners! The brain responds to this junk by telling you to eat more. The fake sweeteners are devastating to the balance of your gut bacteria (which is vital for healthful weight loss).

A 2014 study by the Israeli-based Weizmann Institute found a significant correlation between artificial sweeteners and gut bacteria dysfunction. Use pure maple syrup, Stevia or honey for sweeteners (but be sure and count the calories!).

Finally—try drinking a glass of water BEFORE every meal, as it helps to reduce appetite. And stay away from junk foods, soda and other sweet drinks if you’re serious about losing weight.

Note that some nutritionists/dieticians/schools of thought teach that drinking water before or during a meal dilutes digestive juices and impairs good digestion. However, since there are no extensive double-blind test results to prove this theory, we encourage you to do a little trial and error on your own.

We believe you will find the health benefits of staying well-hydrated, plus the appetite-suppressant tendency of drinking before a meal, will mesh quite well with good digestion.

Source: Businessinsider.com

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