Sometimes it seems you are doing everything right but the unwanted weight just isn’t shifting. Perhaps you are unknowingly doing one of the following:
Your morning coffee may be guilty of retaining the extra fat. Small add-ons like cream and sugar may seem innocent enough, but over a long period of the time the extra calories add up and the evidence is seen when you step on the scales.
Studies have found that calcium regulates the storage of fat; in particular it promotes the loss of abdominal fat. A daily intake of 1000mg is thought to burn an extra 100 calories a day. Sources of calcium include; dairy (cheese, yogurt, milk), fortified products, green leafy vegetable (broccoli, cabbage, okra, not spinach), nuts and tofu.
Lifting weights works major muscle groups in the body, therefore fat is lost and muscle is built. This strength training should be carried out twice a week as part of your exercise regime.
4-No Friendly Fats
Not all fat is bad. In small quantities unsaturated fats are heart healthy; they lower LDL (bad) cholesterol and higher HDL (good) cholesterol. Good options include: nuts, olive oil, oily fish, seeds and vegetable oils.
Following the same exercise and eating plan day in day out can cause a plateau in your weight loss. This is partly due to the body’s metabolic response becoming static and partly due to boredom. Variety is the key to sustained weight loss, plus it is far more enjoyable.
If you deny yourself a little indulgence now and again you are more likely to experience a weak moment and binge, which will do far more harm than the occasional treat will.
7-Skimping on Sleep
Lack of sleep slows metabolism meaning the calories you consume are burnt less efficiently. Being tired also causes your body to release a hormone called cortisol which regulates appetite, resulting in you eating more. Furthermore the feeling of fatigue results in a less efficient day and therefore fewer calories burnt.
8-Strain of Stress
Being stressed means you’re more likely to eat foods high in fat and sugar due the release of the stress hormone cortisol which increases food cravings. A good natural cure is exercise; it reduces stress and depression and increases metabolism.
Eating in front of the television means your focus is on what you are watching and not what you are eating, this increases the likelihood that you will over eat. Additionally ordering in food or eating out increases the calories you consume. When you cook for yourself you know exactly what you’re eating, but if someone else prepares it you can’t be 100% sure what is in it. Moreover, it takes 20 minutes for the stomach to register as full, so next time you think your still hungry wait a little while before going for seconds.
Now you can reassess your diet, make any necessary tweaks and be on your way to achieving your goal.