Losing weight is downright difficult regardless of all the exercise regimes available online, gyms, dieting tips and more. There are plenty of expert weight loss tips which give weight and health advice are influenced by the type of food and diet. However, you have been meticulously sticking to your diet but you still see extra pounds creeping up on the weighing scale or struggle to squeeze into that pair of slim waist jeans. But before you throw in the towel to your weight loss goals, have you ever considered the other possibilities that are causing you to gain weight other than changing your diet?
Every one of us knows of someone that does not gain weight no matter how much he or she eats tons of junk food from cakes, chips etc. Could they be secretly working out or have an extreme diet? For most ordinary folks, these types of food would typically cause an individual to gain weight. Due to work and family commitments as age catches up on us, our body experiences unnecessary stress leading to poor lifestyle choices and habits, mood changes etc. Over the course of time, this will lead to unintentional weight gain with bulging stomachs and other medical issues such as cardiac diseases, diabetes etc. At the same time, weight gain also causes an individual to look older than their age.
If you are following a healthy lifestyle by sticking to proper diet and workout plans, but it does not seem to be working well for you, there could be other reasons that are standing between you and your ideal weight. In this article, we will be sharing some expert tips that you can consider following to achieve your ideal weight.
Weight Gain 101
All living beings require energy to move and stay healthy. This energy that our body requires is actually calories found in foods. Calories which contains protein, carbohydrates and fat are fuel for the body which metabolizes to create energy for movements.
To successfully lose weight, your body has to burn more energy than it consumes. With this in mind, you can either achieve it through intense exercise or consume little amounts of food with the latter being the easiest. Therefore, the easiest way to be certain that you are maintaining a calorie deficit is by eating lesser calories than you consume from having fruits for breakfast, salad for lunch and a slice of toast for dinner after a long, hard day at work. Over time, you may feel miserable with the same food and a lack of energy. In a nutshell, there should be a large enough calorie deficit in order to stimulate a steady stream of fat loss. On the contrary, it should not be so large that you are always feeling lethargic and tired. For professional athletes, it is even more important to avoid too large of a calorie deficit as they require their muscles to be well-fueled for training.
Tips To Fix Your Weight
1. Insufficient Rest
If you are experiencing a lack of sleep the day before, this not only leaves you feeling tired the next day but could cause you to put on a few extra pounds in the long run. One of the reasons that cause you to gain extra weight as you consume more calories due to your spending long hours in the day. What’s more, irregular sleep timings messes up your circadian clock which inadvertently disrupts your hormone and metabolic regulation. When you lack rest, your hormones change and the hormone secreted makes you feel hungrier. If you have lesser of the hormones, it indicates that you already have enough to eat. Ghrelin, which is known as “hunger” hormone increases an individual’s appetite while leptin controls energy and prevents you from feeling hungry. Therefore, you might reach out for sugary and fatty foods to keep yourself awake which will increase overall calorie intake when you are feeling tired. To overcome insufficient rest, consider setting for yourself a regular sleep schedule where you sleep and wake up about the same time every day so that your body gets accustomed to regular circadian cycle.
2. You Maybe Too Stressed Up
It is inevitable for us to experience some stress in our lives. Try to manage your stress levels by working out as this could lead to some physical and mental benefits. When your body goes through a period of intense stress, you have a stress hormone, cortisol to protect it. For short periods of time, there are some benefits when you undergo elevated levels of cortisol while prolonged periods may lead to chronic stress that creates havoc to your body leading to weight gain. It essentially causes your body to think that it has to hold onto fat and calories, similar when you go into survival mode. In fact, there is a correlation between fat mass and high levels of cortisol as it affects a person’s circadian rhythm. As the cortisol levels are negatively affected, it may lead to weight gain. For individuals that are overwhelmed, they will have difficulty trying to fit activities that are beneficial to their health and weight such as exercising, cooking. Consider adding healthy activities such as meal prep and workouts to your daily schedule in order to combat weight gain.
It is only natural for us to age, but that does not mean that you should not take measures to boost your metabolism. Though it is really true that your metabolism slows down when you are in your 40s and 50s, there are some steps you can take to prevent weight gain from this deceleration. For long-term weight maintenance, exercise might be more important than your diet as you lose muscles when age catches up on you. An increase in fat mass and a decrease in the number of calories that your body burns during a resting state due to age and muscle loss causes weight gain. Consider adding a regular exercise routine that includes strength training to increase your muscle to manage your body fat percentage as you age.