They trained and tried to eat healthily, but the pounds still do not fall off. It's frustrating, we know. Fortunately, there are many small changes that you can make to find the right path. These are some of the most surprising things that could hold you back.
You are following a diet and exercise plan that is not tailor made for you.
Everyone is different: This is the message that Bruce Lee, the director of the Global Obesity Prevention Center at Johns Hopkins University, wants to send when it comes to weight loss. "There were a lot of fads and diet programs," says Lee. The reason that a single diet plan and exercise routine are not suitable for everyone is that we all lead a different life in unique bodies that have their own needs.
"You need to adjust what you do for yourself," he says. Instead of sticking to a specific diet or exercise plan, do not be afraid to try many different things to find out what's right for you.
Eating healthy foods and healthy portions must be a top priority.
Losing weight is not possible It's not just about training: it's also about what you eat. But many people still do not pay enough attention to food and portion size, Lee says.
You will not have much success in losing weight for two reasons without having your diet under control. First, without the right fuel, it's hard to go to the gym or to the streets. You will pull. Second, diet and exercise are both factors that influence weight loss, says Lee. If you want to find out which one is more important, it's like asking, "What's more important, your arm or leg?". That means you should pay as much attention to what you eat, how you do it, how you exercise, which can make you spend more time in food planning. intimidated
? Initially, he suggests keeping a Food Journal and writing down everything you eat for a few weeks. Think about where you can cut unnecessary calories from your normal diet and unnecessary dollars from your credit card bill. "Healthy food has become expensive," says Lee. This method will help you figure out how to count your money.
They work out only in the gym.
Sure, your gym time is helpful in losing weight and we have . Tips to make the most of it. But the exercise outside the gym ̵
That does not mean you do not have to go to the gym – it just means you need to change your mindset a bit. In your everyday life, there are many opportunities for meaningful exercises, eg. As you climb stairs, walking instead of driving or half an hour of intense playing time with your children to your daily routine. All in all, these activities mean that even if you do not come to the gym as often as you want, you can still do things that affect your fitness and weight in the long term.
The number on the scale is in motion – but slow.
Many people who lose weight can not stand it: Take the oft-cited example of "Biggest Loser" candidates. Losing weight slows down your body's metabolic rate (the amount of calories burned through life). If the participants in the show had lost large amounts of weight over the course of seven months (an average of 100 pounds), their RMRs dropped significantly.
That means they had to work harder than before to maintain their weight. Researchers who tracked six of these competitors six years after they left the show found that their metabolic weights remained low at rest, which helped them regain some of the weight they lost had. The key to sustainable weight loss is time, not huge scales and reality TV. "What you need to do is slowly re-train your body," Lee says.
Unfortunately, there is not a single thing that you lose weight. The good thing is that your weight loss goal can help you to make a better life. "It's more about lifestyle and long-term change," says Aaron Roseberry, a biologist at Georgia State University on obesity and food.
You have reached a plateau for weight loss.
Plateaus pass: It's all about how you handle it. Be patient and do not give up your goals because slow and steady is the key to sustained weight loss. "What you need to do is slowly re-train your body," Lee says. If you find that your weight on the scale is not slowing down for a while, it may be time to rethink how you approach the diet and training and see if you need to change anything. Take a look at our list of common reasons that people have Plateau for a few ideas.
You still have problems? There are other indicators that will make you healthier if you are looking for motivation. B. the waist size. Belly fat, also known as visceral fat, surrounds your internal organs and is the unhealthiest weight you need to wear, says Roseberry. Keep track of your waistline and what your stomach looks like: Even if you do not lose weight quickly, you can measure belly fat loss as you get healthier.
You need more sleep.  Sleep is important, both for mental sharpness and for the recovery of the body after exercise. However, it can be difficult to get enough good sleep. Not only do you set the time for these 7-8 hours of rest, but make sure you get a good night's sleep by evaluating your sleep environment and examining your habits on possible things that might affect sleep quality ]. If you need a little more, try folding in a nap . Oh, and do not swallow . It does not help.
You need to think about mental health.
"Mental health can affect [weight] in many ways," says Lee. Stress that can alter your hormones, depression that can cause someone to withdraw from others and not take care of themselves, can have a huge impact on these unseen factors. If you have weight loss problems, it may be time to look at the things in your life that can affect your mental health and how to handle them. For some people, this could mean seeing your doctor or visiting a therapist, something that, as our editor wrote last year, may still be very stigmatized for men. You should know that you are not alone and that you are doing the best for you when considering your mental health.
You must see your doctor.
In some cases, the underlying conditions that your doctor may treat or help you to manage may be the reason why you are not losing weight. See your doctor (preferably with this food diary) and see if he can help you find out.
Medications you are currently taking may also affect your weight loss, such as antibiotics, says Lee. You can come to your pharmacy and ask if they can help you to assess what you are taking and if it may be holding you back.
Where you live and work makes it difficult for you.
If the only place near your work is Wendy's, there's a chance you'll have lunch at Wendy's – at least more than if you had other choices. If your grocery store's next grocery store does not have many healthy options, you probably buy and eat less health foods.
One common mistake people make when thinking about weight is believing that it's all coming at you, says Lee. He suggests using a system approach to weight loss: to find out why you are not losing weight, look at the systems around you that will make you maintain it. Once you've assessed your environment, you can figure out how to optimize things in your environment that you can control. Whether this means that you must take a lunch walk while working because your neighborhood is not easy to enter in the evenings, pack your lunch instead of eating or starting breakfast from small changes can have a big impact have difference.
You do not know what to look at? Three factors affect weight, says Lee: Nutrition, Physical Activity, and Metabolism . There is a possibility that you make some changes in your life to influence all three. But do not be too hard for yourself: "We're so focused on results," says Lee. "And there is only so much that you can control."
You need some help from your friends.
The good news is that you do not have to do it alone: When it comes to habits changes, Lee says People who engage with you in these habits can also help you change them. If you and the boys meet regularly for the Night of the Wing, try mixing it with a healthier option, or, even better, beat the seats for a pick-up basketball game. If you ask your friends to help you lose weight, they may also be able to take a healthier route.