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Do You Have Problem In Losing Weight ?

Reasons You're Not Losing Weight

you are tired, you work like a dog hitting the gym, track calories, but you can't shrink your pooch. This is six surprising reason of the scale is stuck, more How to make over your metabolism.

Diet Mistakes Causing Your Weight-Loss Plateau

Check Regular workout? Yes indeed. Enough fiber to keep entire army regular? You've got it. I know how to lose weight. I've been writing about the topic for more than a decade. That's why it was so frustrating when the pounds clung to me like a codependent boyfriend, no matter how hard I tried. Many women have this problem, the experts tell me. "Body weight can't fluctuate by up to five pounds on any given day, so the amount you shed can easily get lost, "says Pamela Wartian Smith, MD, the author of Why you can't lose weight. I combed through research and grilled diet gurus to pinpoint little known reasons that your efforts - and mine - haven't been showning up on the scale. Who knows?

You don't Drink Enough Water

We have all heard the importance of H2O when it comes to losing pounds. It helps to suppress appetite, so you're less likely to overeat. But that's not all: When you are dehydrated, your kidneys can't function properly, so the body turns the liver for further support. Because the liver is working so hard, more of the fat you consume is stored rather than burned off.
More than that, if you are upping your fiber capacity, but not also hitting the bottle hard, things tend to be a little, backup. "It's important to add fiber gradually raise the water supply at the same time. in other way, instead of helping with digestion, fiber can actually lead to constipation, "says Anna-Lisa Finger, They often eat nearly double the recommended 25 grams of fiber per day.
How much water should I be drinking? "About one half your body weight in ounces every day, especially if you're exercising," says Dr. Smith. So the eight cups a day rule applies only to sedentary women who weigh 128 pounds (certainly not me!). "If you consume an aggressive amount of fiber, another 8 to 16 ounces a day is a good idea, "says Dr. Smith H2OMG This amount of liquid -.! for me, 12 cups a day, minimum - requires serious effort. I fill up with about a liter per meal, and I am a peeing machine.

You Skimp on Protein

Different studies show that high protein diets result in more pounds shed, at least initially. The protein boost the feeling of satiety and prevents your losing muscle as you lose fat. You also have dietary thermogenesis, which is the energy used to process and use the food you eat, on your side. "Your body expends more energy to metabolize protein than carbohydrates or fat," says Cari Coulter, RD, the program director for Wellspring Weight Loss Camp in Kenosha, Wisconsin. "Then, high-protein diets make you burn a bit more calories".
So how much protein do I need a day? "It depends on your weight, but most women should get 40 to 80 grams," says Dr. Smith. To complete this, I have Greek yogurt (18 grams) or a couple of eggs (13 grams) for breakfast, and I took a little ounces of lean poultry (25 grams) or fish (22 grams) or a dose of black beans (15 grams) or lentils (18 grams) for lunch and dinner. I snack on a handful of raw almonds (6 grams). As a result, I feel more full ,sometimes so full I don't even sneak a bite of my son's ice cream (the way I used to whether I was hungry or not) -,so it is easier to keep daily calories in test.

More Reasons Why You're Not Losing Weight

You Sit at a Desk All Day

I start to take a solid hour of workout every day but outside of that my time is spent sitting in front of a computer. research finds that dedicated workouts simply can't compensate for being sedentary the rest of the time. According to one University of Missouri-Columbia study sitting for a few hours causes your body to stop making a fat inhibiting enzyme called lipase fat. Get up and walk for two minutes during each of those hours burns an additional 59 calories daily according to recent research from the University of Wisconsin-Milwaukee
Experts recommend setting a timer on your computer to remind you to move every hour, but what's helped me is the Fitbit One ($ 100 fitbit.com). Follow this activity tracker clipped to my bra 24-7, and I won't go to bed until I've logged 10,000 steps a day. To accomplish that, I heed some of these recommendations we've all heard a million times ("use the stairs instead of the elevator", "park far away from the mall"). I even jog in place while you brushing my teeth and watching television. At first, my husband and son laughed their skinny little butts off at me, but now seeing me hopping around the living room strikes them as normal. walks are part of my family's evening routine, and "How many steps do you have now?" has became the new "Are we still here?" I've even given Fitbits to family and friends as gifts so we can see who takes the most steps. Move more mission accomplished

Your Numbers Are Off

I have always considered myself a math whiz, so I assumed that I had all the calories-in, calories-out formula down pat. here's how I determined how many I should eat a day, I had my basal metabolic rate (BMR, or the amount of calories I need to maintain my weight) using calculator and I went to "moderate" for my activity level, because I exercise regularly. That gave me 2,400 calories a day. Then I added the calories I burn during training (usually around 500), according to my heart rate monitor. This meant that I could eat about 3000 calories a day without gaining a pound (almost 2,500 per day to lose a pound a week). Sure, it seems high, but I used a calculator. It must be right!
But not so fast, Coulter says. "BMR Calculator already factors in the calories you burn with your exercise, so you shouldn't add them again," she says. Math club membership revoked! All this time, I had thinking my daily needs were 500 calories higher than they really were. No wonder I had been maintaining instead of losing.

You Work Out Regularly

How can an workout routine make you earning? For beginning, people tend to eat more when they work out, or because they feel they have earned it or because they are overestimating how much they have burned - or both. "This is especially true in the early stages of a fitness program, when your body is used to the reduce calories consumed and the increase in calories burned, "Finger says (Read : You are freaking hungry).
But here's the real shocker: Working out can cause you retain water. "To assure that you don't get dehydrated, the plasma in your bloodstream will store an extra 2 to 4 pounds of water, "says Michele S. Olson, PhD, fitness advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama. "You'll always carry that extra water unless you become inactive, it's not fat or muscle, but simply hydration.It's a good. thing. "It's also a good thing to keep chugging H2O, which can, counterintuitively, help minimize additional water retention. So, I will follow Olson's advice and stay active, well hydrated ... and off the scale.

You are a Stress Case

I'm a lot like the lab rats - and humans - who turn to comfort food and packing on pounds when they are under duress. "The stress hormones cortisol triggers the fight or flight response, which is an appetite stimulant, "Dr. Smith says" In addition, it steps up the production of a certain brain chemical, neuropeptide which increases cravings for carbohydrate".
Even when I don't give in to food cravings, stress and pressure can stall my skinny down. "Even worse excessive stress makes fat to be stored in the abdominal area,where weight is harder to lose". I can practically feel my belly expanding every time I have a meltdown over something, including my weight loss efforts.
Fortunately, the most of things I'm doing to whittle my middle should also ease my angst. "Workout reduces stress," says Dr. Smith. "Nutritious, Balanced, Meals can reform the damage that stress does to the body, and a social support network helps too. "So my team of Fitbit tired friends and fam is serving me gain belly bloat in more ways than one.

Get Weight-Loss Results

Scale Serenity

Three months have passed since I embarked on this adventure, and I have lost 12 pounds ,a hard pound a week. I have increased my water and protein capacity, I move more throughout the day, and I'm trying to stress less. But one of the best things I've done has been ,not weighing myself, at least for a little while, as Olson suggested. I was tempted in the beginning, but I stuck to my weight embargo for a month. Now I weigh in weekly, but the fluctuations don't upset me. Really. because I know I'm creating a daily calorie deficit, and I have found other ways to measure my progress (See "Beyond the numbers," below). I Know the fat is coming off, no matter what the scale says. I feel educated,in more ways than one.

Beyond the Numbers

When the scale bums you out, here are three other ways to measure your progress.
How do you feel? You need to have more energy, sleep better, and feel less stressed.
How do your clothes fit? Try the same pair of jeans and shirt every six to eight weeks.
How much can you do? Keep a training log and track how much weight you can lift and how many miles you can walk or run.
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