When you’ve been dieting for what feels like a long time, yet you aren’t noticing any changes, it’s enough to drive you over the edge. You’re tempted to either fall face-first into a Chinese buffet or dial back your eating to the scary stage, where you’re living off black coffee and air. Before you make either of these drastic choices, take a moment to re-evaluate the way you’ve been dieting. It’s possible that you aren’t losing weight because of something simple you’re overlooking. You may only need to tweak your diet (or lifestyle) a tiny bit before you begin seeing those long-anticipated results.
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You’re Underestimating How Many Calories You Consume
The United States Department of Agriculture suggests that adults consume 2,000 calories a day (this number depends on your age, gender, and level of activity). If you’re trying to lose weight, subtract 500 calories from this. If you’re making the right choices, 1,500 calories are plenty to keep you full while spurring weight loss, but if you’re eating calorie-dense foods, you can easily overshoot this number without realizing it. Even some healthy foods, such nuts, avocado, olive oil, salmon, and steak, are rich with calories. Combat this by becoming familiar with the calories in foods, as well as the proper portion sizes of each.
You Only do Cardio
Exercise and healthy eating are the two all-important components of successful weight loss. But if you’re only doing cardio, you’re selling yourself short. According to Men’s Health (menshealth.com), cardio only burns calories while you’re working out. Weight training, on the other hand, builds muscle, which will continue to burn muscle all day long.
You Aren’t Active Enough
Even if you rise at the crack of dawn for a daily morning run, if you then spend the rest of your day sitting, you’re still at risk for weight issues, says the American College of Sports Medicine (acsm.org). Your risk of diabetes, heart disease, and premature death also rise. While this may be frightening, but you can fight back. An article in the Washington Post (washingtonpost.com) suggests getting off your duff and moving around once every hour, on the hour.
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You’re Too Stressed
According to Psychology Today (psychologytoday.com), stress releases hormones called cortisol. Good stress leads to feelings of optimism and ambition, but bad stress leads to “fight-or-flight” feelings, and if you don’t have the physical need for “flight,” cortisol builds up in your system with devastating effects, only one of which is weight gain. Psychology Today recommends lessening stress with exercise, getting together with friends and family, meditating, laughing and listening to music.
You Aren’t Drinking Water
Water is the best possible source of hydration for your body. Skip the juices, sodas, sweet tea and lemonade. Try to drink eight 8-ounce glasses of water a day. You Like Your Tipple In moderation, alcohol has a few health benefits, but it isn’t going to help you lose weight. Alcohol packs quite a caloric punch, plus your body puts all calorie-burning on hold until it metabolizes the alcohol you’ve drunk. Even worse, when you have a buzz, you’re more likely to nosh on salty, sugary snacks.
While not losing weight is frustrating, don’t give up. If you recognize anything you’re doing on this list, make the changes and try again. The waistband of those jeans should be loosening up soon.