Weight loss is a process that involves consistency with the right and healthy approach which might take a long period before noticing significant results. And sometimes, expectations are not been met, which can be frustrating and discouraging, but that shouldn’t put limitations that your effort on cutting down excess fat and keeping fit, rather look closely at why you are not yielding results and figure out how to avoid habits that keep delaying required results and incorporate healthy methods that will take you through the journey of weight loss, keeping fit and staying healthy.
- You’re Not Getting Enough Sleep
Getting enough and quality sleep plays a vital role in your health, it promote and protect the quality of life, mental health, and physical health which include weight management. If you are sleep-deprived your metabolism may not function properly, which can affect body repairs and aids weight gain.
According to the National Sleep Foundation, it is recommended to have a good night sleep for 7-9 hours for a full-grown adult; this can be the easiest way to alleviate your weight loss and promote general well-being.
2. Not Eating Enough Fiber
Consuming enough fiber has several health benefits including weight loss, fiber diet are great for gut health, ease digestion, and promote smooth and regular bowel movement.
When you eat too little fiber, constipation set-in which reduces the number of gut-friendly bacteria, and their activities for digestion are also affected which can contribute to the build-up of body fat.
You can boost your fiber intake by including whole grains, whole fruits, legumes, vegetables, nuts, and seeds in your meals. Fiber is filling and low in calories, including numerous benefits its offers, like bowel regularity, weight loss, healthy heart, and prevention of cancer.
3. Not Hydrated (Not Drinking Enough Water)
Water has zero-calorie, and drinking enough of it by replacing it with other calorie liquid like soda, alcohol, juice, sweetened tea or coffee can help reduce the amount of calories you consume. Too many calories intake can affect weight loss and impose some health condition on the body like obesity, diabetes, and heart diseases.
Consuming a sufficient amount of water daily, helps you stay hydrated, naturally suppresses hunger and craving, regulates body temperature, burn excess fat, help with a good workout, and aids detoxification and removal of waste from the body.
4. Consuming Too Much Oil or Unhealthy Oil
Consuming unhealthy oil can supply too much fat to the body, which can get deposited in the arterial wall can prevent blood from flowing well. This can result in serious health problems like unhealthy weight gain, heart diseases, joint pain, and stroke, etc.
Oils that contain a sufficient amount of monounsaturated fat and low in saturated fat, several studies have found oils like olive, coconut, sesame, canola, peanut, and sunflower seed oil healthy for the heart and aids weight loss. These oils have relatively low saturated fat, loaded with monounsaturated fat, high amount of omega-3 fat, and provide vitamin E.
5. Not Eating Enough Protein
Low protein intake may increase appetite to consume more calories which may promote weight gain and obesity.
High protein intake boosts metabolism, reduces appetite, increases calorie work-out, and reduces calorie intake, makes weight loss easier even without calorie restriction.
Increasing your protein intake is the simplest, easiest, and most delicious way of losing weight. The list of some healthy proteins is meat; turkey, chicken, lean beef, fish; salmon, and sardines, eggs, cheese, yogurt, milk, and legumes.
6. Doing Too Much Cardio and Not Enough Resistance Training
When trying to lose weight, engaging in too much cardio slow down metabolism, break down muscle tissue, and may reduce the number of calorie work-out.
Engage in a good cardio workout regime like having at least 150 minutes of moderate exercise in a week. Put more effort into resistance training like push-ups, pull-ups, and squats that helps muscle build, increase your resting metabolic rate, maximize fat loss, burn more calories, and aids weight loss.
7. Consuming a Lot of High Calories Food
Increasing the number of high calories food intake and burning out just a few calories may slow down the rate at which you lose weight.
The less you consume the faster and easier you lose body weight. And also keep track of daily calorie intake and have a proper meal plan that is balanced in terms of nutrition.
8. Roughly Estimating Your Calories
Rough estimating your daily calorie intake and work-out can affect your weight loss goals. Considering your current body mass, gender, age, health status, and daily activities is very important when calculating the amount of daily calorie intake that can help you through the journey of weight loss.
9. Eating Too Much Processed Food and Sugar
Processed food usually contains a high amount of sugar and salt, too many calories, and unhealthy oil and fat. Consuming too much of it can increase your risk of weight gain and obesity, insulin resistance, heart-related diseases, and cancer.
Honey can be a suitable substitute for sugar; it is less in calories, glucose, and fructose include some other health benefits it offers like aid weight loss and protection against obesity.
10. You’ve Been Starving Yourself For Too Long
There are many side effects of starving yourself for too long and not taking a proper diet. Starvation reduces lean muscle, decrease metabolism, and decreases strength and energy. There is a possibility of consuming more calories when the body returns to eating mode which increases the risk of weight gain.
Observing intermittent fasting help control your eating window, this is done by skipping meals during fasting periods which enable cut down in calorie intake and aid weight loss.