By Lindsey Marcellin, MD, MPH, Natural Health
They do not get enough exercise
“Many people overestimate the amount you are burning in the exercise. Many factors determine calories burned, including the duration and intensity of exercise, if the intensity is varied, and the type of exercise. Weight-bearing exercise, such as running, walking and aerobic exercise leads to burning more calories because gravity requires the body to work harder. with no weight-bearing exercise, such as cycling and swimming, there is so much gravitational stress on the muscles, which means fewer calories are spent, “Kraus said. “The best way to really control your exercise would be through a monitor of the magazine and the heart to see the actual duration and intensity, and how they could increase.”
does not sleep enough
Study after study has linked lack of sleep to weight gain and even eat more – A Mayo Clinic study found that tired people eat an average of 500 extra calories a day. “There are many regulatory hormones secreted at night and during periods of sleep,” explains Kraus. “Lack of sleep could possibly affect the proper sequence of hormone release.” Stay up late can lead to extra calories if you snack when you watch TV late at night or party with friends.
You are too stressed
A study conducted at the Medical Center at Rush University in Chicago and the University of Pittsburgh found that stress can lead to weight gain in women, especially in middle-aged women. “There seems to be a link between having disturbed sleep patterns and conservation of fat – both possibly hormonally related – but also many women simply manage their feelings with food, eat without thinking, because food is a very accessible calming resort and fast, “says Kraus. And unfortunately, an easy way to add calories.
you skip meals
Skipping meals can lead to food cravings and overeating during the day – to get to any food that is available and compensate You lost calories by eating more. Research Vanderbilt University found that after about 72 hours of not constantly eat, the body shuts down your ability to burn calories and start storing fat, says Kraus. In clinical studies, after one week, it was observed that healthy women to lose 16 percent of your resting energy expenditure, leading to greater fat storage and a decrease in metabolism.
You’re eating too many calories
You might think that you reduce portions, but do not realize the actual number of calories you are eating. Kraus makes these suggestions: Use measuring utensils and a food scale; learn visual cues for estimating portion sizes. For example, three ounces of protein is about the size of a deck of cards or a checkbook, a cup of rice or pasta looks like a baseball, and an ounce of cheese looks like two dice game. Keep a food diary of everything you eat and drink to be really aware of the total amount consumed during the course of the day.
who is drinking too many calories
“Very often people lose sight that drinks can contribute to a significant number of calories,” says Kraus. Consider the calories of these 12-ounce servings: regular soda, between 150 and 200; fruit juice, no sugar added to 180; sweet tea, about 150; sports drinks and many, 100 or more. Drink three servings a day for a week can add up to 3,500 calories, or a pound of weight you might have missed. “Change the good, plain water, and a lot of calories you’ll save and start seeing the weight down,” says Kraus.
You’re too permissive with diet and exercise
you go to the salad bar and loaded with vegetables, but then add hundreds of calories with dressing and rich ingredients like grated cheese, bacon bits, and breadcrumbs. 300 calories are burned by walking three miles, but then a bagel with the same number of calories eaten, erasing the effect of training. “A healthy eating plan, calorie controlled with exercise to help maximize calorie burning and promote calorie deficit required for weight control is needed,” says Kraus. Resisting rigor lose about calories because you exercise, and are reluctant to become lax about exercise just because you’re cutting calories.
You slip weekends
“Weekend indulgences add up very fast,” says Kraus. Have a snack before dinner, eat extra snacks, and splurge on dessert and alcoholic beverages will increase your daily intake by several hundred calories. “The problem is that everything you eat during the weekend will impact on all week. Instead of taking in 1,300 calories a day can lead to weight loss, the average could become closer 1600, ending any weight loss, “explains Kraus. One solution, says Kraus, is to eat specific foods indulgence during the weekend in your diet low-calorie limit.
“Weight loss takes time so we can see the results, so that the body changes shape, access your fat stores and use them for energy and re-contour of itself by building lean body tissue, “says Kraus. “Remember, one pound of weight is equivalent to 3,500 calories. If you need 2,500 calories to maintain your weight, you have to constantly eat only 2,000 calories a day and exercising about 30 minutes a day (to burn another 250 calories) in order to see real weight loss of 1.5 pounds in a week. ” It sounds like a lot of effort – and it is. “Diet plans that make it difficult to believe the promises are just that – hard to believe,” he says Kraus
You may have a medical illness
Any condition that leads to decrease. mobility and less activity will make the ordeal of trying to lose weight even more of a challenge because exercise is limited and you might end up eating more if you’re at home with more free time to snack. Some medications can lead to difficulties in weight management or weight gain, including steroids, some psychiatric medications, insulin and certain beta blockers. Talk to your doctor about alternatives, such as receiving any rehabilitation activity, adjusting medications, or work with a registered dietitian to embark on a specific diet plan recommends Kraus.
You have reached a plateau
Hitting a plateau is a common occurrence, but we must realize that it is not “all about the weight,” says Kraus. You may be experiencing positive physiological changes that may not be obvious just by looking at a scale: As you are losing fat, also may be gaining lean body tissue and get thinner. Over time you will resume your weight loss because your metabolic rate starts to increase. What appears to be a plateau it could also be due to other factors, including irregularity or fluid retention.
You do not have to lose weight
Your body may be trying to tell you that you are in a healthy weight for your size and your height. Any other attempt weight loss can lead to loss of muscle mass and a decrease in metabolism because it could have a very restrictive eating plan to achieve and maintain a lower weight. Ask yourself why you want to continue to lose weight, if you could still manage a healthy lifestyle, in doing so, which is inspiring want to lose more, and how healthy or appropriate that inspiration really is, says Kraus.