Few things are as disheartening as putting your all into dropping those pounds, only to see no, or poor results on the scale. As you become more and more frustrated, you may find yourself going over all the things you did right; “But…I count my calories, I try to exercise regularly and I definitely don’t drink as much soda as I used to” are quite common refrains.
Of course, weight loss isn’t always a simple equation. Sometimes, there are many other factors that may be thwarting your achievement of your goal. Here are some common hurdles to weight loss, and how to clear them more easily:
GUT-CHECK
Probiotics and prebiotics are both big topics in nutrition these days. Even though they sound similar, the two play different roles in your health. Both are important for human function and well-being, but they have different roles:
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- Probiotics - These are live bacteria found in certain foods or supplements. They can provide numerous health benefits
- Prebiotics - These substances come from types of carbs (mostly fiber) that humans can’t digest. It’s the beneficial bacteria inside your gut that eat this fiber.
After consistently taking probiotics or prebiotics, people experience a reduction in Body Mass Index (BMI) as well as fat mass. You can increase prebiotics in your diet by focusing on your fruit and vegetable intake. Give your gut a range of prebiotics to keep it happy. Fermented foods are another great option because they contain beneficial bacteria that thrive on the naturally occurring sugar or fiber in food. Probiotic supplements do not come with fibrous food sources for the bacteria to eat, which can hinder their effectiveness. Not all probiotic supplements are of the same quality, nor do they contain the same quantity of bacteria.
AGING MEANS MORE POUNDS, AND LESS MUSCLE
Women, in particular post-menopausal women, are more likely to gain body fat and to require fewer calories as they get older. What’s more, natural changes in fat tissue that come with aging can also prompt the body to put on weight, according to a 2019 article published in Nature Medicine. As women hit menopause, estrogen levels drop and they suffer muscle mass decreases of 3-5% every decade after age 30. That’s a big deal because muscle burns more calories than fat.
Although you can’t control the calendar, you can control your eating habits. People of any age can lose weight and keep it off so long as they create the habits that are necessary, and have a plan in place for any ‘slips’ that can cause weight gain. Effective behaviors include making nutrient-rich foods the basis of your diet, while limiting processed foods, excess sugar and empty calories, as well as adding weight resistance exercise to rebuild lost muscle into your weekly routine.
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MEDICATIONS
Some medications cause weight gain or get in the way of your efforts to lose weight. Among them, according to the University of Rochester Medical Center in New York, are insulin, certain antipsychotics or antidepressants, some epilepsy medicines, steroids and blood pressure-lowering meds like beta blockers. These may cause weight gain because, in some way, they upset your metabolism, alter your appetite, cause water retention or contribute to fatigue which makes you less active.
If you or your doctor notice that you’ve unintentionally gained weight, talk about it. Don't stop taking ...
your meds just because you’ve gained weight. In some cases, your doctor may be able to switch you to a different medication or simply adjust your dose. If that’s not possible, connect with a registered dietitian who can guide you toward healthier choices in your diet.
PORTIONS
Few things sabotage losing weight like underestimating the portions you consume. The problem with portion sizes on packaging is that they’re pretty unreliable. While there’s been a move to adjust serving sizes on packaging to be more realistic, it’s still an outside guide with no bearing on how hungry you are, or what your body really needs. The best course is to plan your meals in advance.
To make this even easier, there are plenty of meal planning apps at your disposal. Just check the Apple Store or Google Play online. Some let you not just plan meals, but count calories and even scan bar codes on packaged foods to see nutrition levels and facts. You can log your food choice into a food diary to see how many calories you’re actually consuming, and adjust portion sizes if needed.
DISTRACTED EATING
Research has shown that distracted eating leads to eating more. When you are conscious of what you’re eating, you can make a brain-body connection that helps you stop eating once you are satisfied. That leads to learning what the feeling of being full should be, as opposed to being stuffed. Repetitive hand-to-mouth snacking while you’re watching TV or on your phone can make you oblivious to what you’re shoveling into your mouth.
When you’re aware of what you’re eating, you’ll be better able to make the brain-body connection that you’re full and satiated. Some essential tips for weight loss that can be maintained: Prepare your own meals when possible. Cooking or even putting ingredients together for a good meal helps you appreciate the care that goes into preparing the foods you eat. This also helps you...
to be more likely to sit down and savor your food, as opposed to simply wolfing it down.
NOT BURNING ENOUGH CALORIES
When you’re trying to lose weight, what and how much you eat is more important than your exercise habits. Exercise, however, is not only the key to getting the pounds off; it’s also the secret to keeping weight off. Think of exercise as a celebration of all the movements that your body can achieve. It helps to always keep in mind that exercise is a beautiful thing—as opposed to feeling yourself punished. Best of all, it produces beautiful, visible results in terms of weight goals and in the end, isn’t that one of the goals you’re after? You definitely do your body a favor when you figure out ways to incorporate physical activities that you enjoy into your life.
GENETICS MAY PLAY A PART
Studies have shown that genes account for about 70 percent of the variation in people’s body weight. That’s a pretty large influence! One thing is for sure, if you take heed of the tips here, you could discover the best of yourself no matter what your imagined ideal may be. Always remember, though, it is particularly important to work on your attitude about weight as you work toward losing weight.
