How to adjust your calorie intake for optimal results.
Why you should incorporate weight lifting as part of your routine.
Find out how alcohol affects your nutrition.
Why protein is important and how much to consume.
Intake of too many calories
It is not possible to lose weight without a negative energy balance. You either need to eat fewer calories, exercise, or both.
The optimal nutrition plan to treat obesity should be safe, nutritious, culturally acceptable, and affordable, to ensure long-term compliance. You should enjoy your meals, so choose nutrition based on your food likes instead of following diet fads.
Try restricting your calorie intake to 10% then review. If you reduce your calorie intake too far, then this will have a negative effect on your muscle mass and strength. Try this calculator for safe weight loss.
Exercise is an important adjunct for weight loss. Lifting weights prevents loss of muscle mass, enhances the burning of more calories and it deters hunger. Other important benefits of lifting weights involve bone density, and balance, and may help in controlling joint and muscle pain.
If you've been working hard at the gym, but not seeing the results you want, it's time to look at your exercise routine.
It's likely that you're focusing too much on cardio and not enough on strength training. Cardio is great for your overall health, but it's not the best way to lose weight.
Strength training is the key to burning fat and building muscle. When you lift weights, you're actually breaking down muscle tissue. Your body then repairs that tissue over the next few days, and as it does, it becomes stronger and more toned. So, if you're not seeing the results you want, it's time to add some weightlifting into your routine.
Alcohol contains empty calories, meaning they do not have any nutritional value.
The liver will process the alcohol before metabolizing nutrition, leaving your body with impairment of absorbing nutrients. Excessive glucose and lipids will end up as adipose tissue.
This does not necessarily mean you cannot enjoy your glass of red but limit the occasions otherwise, this will set back your weight loss.
Not drinking enough water
Being well hydrated prevents overeating, fights illnesses, is essential for bodily function, prevents kidney damage, lubricates joints, gets rid of toxins, provides clearer thought processes, enhances healthy skin, moistens the mouth, and may prevent tooth decay, and may enhance exercise performance. There are various fluid intake calculators available.
For most, daily fluid intake is measured on your weight, height, and activity level.
Protein aids in boosting the metabolism, reduces cravings, preserves muscle mass, and builds and repairs tissues, hair, skin, enzymes, and hormones. Protein requirements will depend on your fitness level, age, height, and weight.
Try to choose low-fat protein sources and monitor the serving size. Use the palm of your hand to estimate your protein needs for each meal.
You Think You're Eating Less Than You Actually Are
One of the most common reasons people can't seem to lose weight is because they think they're eating less than they actually are.
I'm sure you're familiar with the saying, "the devil is in the details." Well, the same thing can be said for dieting. It's easy to underestimate how much we're eating when we're not tracking our food in detail.
In fact, a study published in The American Journal of Clinical Nutrition showed that people who dieted thought they were eating around 1,000 calories per day, but when researchers measured their intake, they were actually eating 2,000 calories per day.
The takeaway? If you're not losing weight, take a closer look at your diet and make sure you're accurately tracking your food intake.
You're Eating Late at Night
Eating late at night can sabotage your weight loss goals. When you eat closer to bedtime, your body doesn't have enough time to burn off the calories before you hit the hay. This can cause your body to store the excess calories as fat, making it harder to lose weight.
If you're struggling to lose weight, try avoiding food after dinner and allow yourself at least two hours before bedtime to eat. This will give your body enough time to burn off the calories and help you reach your goals.
It's not always easy to lose weight. In fact, for some people, it can feel downright impossible. If you're struggling to lose weight, it may be due to one (or more) of the following reasons: You're not eating enough. You're eating the wrong things. You're not getting enough exercise. You're stressed out. You have a hormonal imbalance. If you can identify the reason (or reasons) why you're having difficulty losing weight, you can take steps to address the problem and finally start seeing results.
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Brazier, Y. Gunnar’s, K. Pendrick, D Harvard Health Blog.
Edward et al. Med. Sci. Sports. Exerc. 2017 49(1).
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