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14 Reasons Why You Are Still Not Losing Weight

Sometimes we feel like we are doing everything right, but the weight still doesn’t come off.  Following are some possible reasons why the scale isn’t moving in the right direction.weightlossblog

1.  Eating In Front Of The Television Or A Computer

It is easy to overeat when you aren’t paying attention.  Instead of bringing food to the couch or desk, step away from the screens and focus on enjoying your food.  You will feel satisfied and have less of a tendency to overeat.

2.  Overindulging In Low-Fat Foods

Low-fat foods may appear healthier, but they are often full of additives, artificial sugars and extra sodium. Even though it feels like you are eating lighter,  you may end up eating more than you anticipated.

3.  Overdoing It With Artificial Sugar

Study after study, including a recent one out of Yale University, has shown that when you eat artificial sugar, your bodies crave more sweets. Your taste buds may be ok with the fake stuff, but your brain isn’t fooled.

4.  Thinking Cardio Is The Only Exercise Needed

Everyone needs cardiovascular exercise for heart health, but incorporating weight training also has major benefits. Weight training builds muscle mass, increases metabolic rate and makes your body stronger and leaner.  This higher metabolism keeps you burning calories long after you have left the gym.  (See our earlier blog Heels To Barbells).

5.  Skipping Breakfast

It’s true – breakfast is the most important meal of the day. People who eat breakfast regularly lose more weight. Eating breakfast each morning jump starts your metabolism and keeps your cravings in check. It’s important to keep it healthy and balanced: include protein to give yourself sustainable energy and fiber to fill you up for hours.

6.  Working Out On An Empty Stomach

Research has shown that when exercising on an empty stomach, the calories burned will come from muscle, not fat. You want to keep those muscles since they burn more calories than fat. The more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, you will have more energy to push yourself through your workout.

7.  Overeating Healthy Foods

Yes – nuts, avocados, whole wheat pasta and olive oil are all good for you, but those calories still count.  Keep track of your portions as you enjoy these foods.

8.  Eating Straight From The Fridge Or The Kids’ Plates

Everything you eat counts – whether it is a handful of the chips from your son’s lunch or a few bites of leftovers from the fridge.  Even if you toss down these few bites without thinking, they still count.  My little trick – try chewing gum when making food for others.

9.  Turning A Healthy Salad Into A Landmine

Be conscious of what you put on your salad.  Creamy salad dressings, croutons, bacon bits, dried fruits and cheese can literally add hundreds of calories.  Try other lower calorie choices such as chickpeas, shredded carrots,  lemon juice or balsamic glaze.

10. Lacking Portion Control

This is a crucial key that can derail any attempts at weight loss.  You may need to initially weigh your food to learn the appropriate portion sizes.  Once you get the hang of it, you will be better able to judge what is a portion.  And just as importantly, you need to learn to recognize when you are full. At that first feeling of fullness, either remove your plate or cover your food with a napkin.

11.  Not Drinking Enough Water

Water not only keeps you hydrated, but drinking water on a regular basis helps with weight loss. Additionally, filling up on water before a meal helps encourage portion control. A recent study even found that drinking cold water can speed up metabolism and discourage cravings for sugary drinks like soda and juice.

12.  Never Indulging

In an otherwise healthy diet, enjoying a treat now and then isn’t going to ruin your weight-loss goals, and it may help you stay on track  by keeping you from binging.  A study found that a daily variance of as much as 600 calories  (that means some days less and some days more – not always an extra 600 calories) won’t reflect on your waistline, as long as you maintain a healthy diet in the long run.  Try not to waste these calories eating cold leftovers straight from the fridge; if you are going to indulge once in a while, choose something you really love and sit down and savor it.

13.  Eating The Wrong Post Workout Snack

A post-workout snack is just that — a snack. And unless it’s mealtime, what you eat after an average workout should be around 150 calories. Since healthy foods like trail mix can be high in calories, measure out a serving instead of mindlessly chomping straight out of the bag.

14.  Forgetting To Journal

Writing down what you eat is an essential way to monitor daily caloric intake. A study from the Journal of the Academy of Nutrition and Dietetics surveyed 123 women and found that those who were the most successful at losing weight used a food journal to keep track of their food intake.  And with today’s apps, there is really no excuse. (I use MyFitnessPal.)

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Weight Loss Tips You Will Enjoy!

Most of us are aware of the basics when it comes to keeping our weight in check:  drink water, exercise, eat less calories than you burn, enjoy whole foods and avoid junk food laden with added fats and sugar.  However, below are some fun and interesting tips that you can add to your arsenal to fight off unwanted weight gain.

imagesSnack Before Dinner.  Eat ½ ounce of healthy fat such as nuts or avocados eight minutes before dinner.  You will feel fuller longer and eat less.  One study showed a 4-pound weight loss per year with this simple trick.

Eat Mint.  Mint has been shown to be a natural appetite suppressant and can even improve digestion.  It can be eaten or inhaled.  It could be a cup of mint tea, mint flavored toothpaste (don’t eat it), mint infused room scent or a simple mint leaf in your water.  One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories per week—that’s nearly a one-pound loss!

Personally, I swear by a cup of mint tea at night.  I started drinking it a couple years ago whenever I got hungry at night and it did the trick.  Now it is my go to whenever I want to munch (Tazo Refresh is my favorite.)

Add Don’t Subtract.  If you are getting depressed thinking of all those foods you are not supposed to eat, then instead concentrate on what you should add to your diet.  For example, find a way to add 1 or 2 different healthy foods to your diet each day.  Plan your meals around it, and your focus will go from depriving to thriving.  Some examples: add kale to your scrambled eggs, add spinach to a juice or make a dessert with three different kinds of berries.

Eat Vitamin C.  It inhibits the production of cortisol, a hormone that essentially tells your body to store fat.  One simple way is to eat grapefruit or orange slices with breakfast. Or use it as your afternoon snack.

Shoot Your Food.  We have all heard about writing down everything you eat, well instead of pen and paper, record what you eat with a photo.  Sound complicated?  Not with today’s ever present cell phones.  Simply snap a picture before you pick up that fork.   When you look back and see that healthy salad covered in blue cheese dressing and croutons, it may give you a pause the next time you hit the salad bar.

Eat Breakfast.  A recent study in the journal Obesity found that women who ate a 700-calorie breakfast and 200-calorie dinner shed more than twice as much weight over 12 weeks as those whose meal sizes were reversed. 

Drink Wine. A 2010 study from Brigham and Women’s Hospital in Boston, which followed more than 19,000 women for an average of 13 years, found that those who had one to two alcoholic drinks daily put on fewer pounds than non-drinkers and heavy drinkers. Weight gain was lowest among wine drinkers. While the researchers can’t definitively explain this, they say that the subjects who sipped a glass or two ate fewer calories—and that women burn more calories after drinking than men do.

Stand up!  Standing burns 1.5 times more calories than sitting. Stand when you’re at the doctor’s office or when you watch TV.  My favorite tip is to set my computer on the bar height counter in my kitchen – this way it is perfect height to stand and work.

Sleep in a Cold Room. A somewhat chilly bedroom could improve both your sleep and your metabolism. An article in Obesity Reviews noted that the average indoor temperature has ticked upward during the past few decades. What’s more, most of us keep the thermostat steady throughout the house, preventing the body from experiencing dips in temperature to stoke its own calorie-burning furnace. Sleeping in a chillier room is a great way to force your body to heat itself up for hours and you will burn calories all night long while keeping yourself warm.

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