Why am You not losing Weight (Health Tips) ???

[Sagar Mody]

Ruchika has decided to lose weight by eating healthy food and exercising regularly. She is trying very hard to lose weight but for some reasons the scale just refuses to go down. There are many individuals who face the same dilemma, they work hard towards losing weight but are depressed when the needle does not budge.

Here are some reasons why you may be losing your battle against weight:

• Eating too little

There are many individuals who eat too little breakfast and lunch to reduce the number of calories to lose weight. Shamika Hardikar, a well known Nutritionist says “It is seen that most individuals eat lesser calorie food for breakfast and lunch but add a calorie load at another meal which hampers the purpose of weight loss”. 

She suggests, “An individual should not consume less than 1,200 calories per day as that is the basal metabolic rate of our body and our body cannot sustain with lesser than 1200 calorie” You need to eat a healthy breakfast and eat at regular intervals (5-6 meals a day) to win your battle.

•  Eating Too much

There are many individuals who unknowingly consume higher calories. While counting calories there are many people who ignore calories gained by tea, coffee, alcohol, juices etc. At times individuals are misguided while reading the nutritional labels. They read the label as 200 calories per serving and while eating they consume 2-3 servings which adds up to the additional calories.

It is advised if you are really serious to lose weight. You need to maintain a detailed food journal about what you are eating for one week .Be as specific as possible and measure what you eat and write down the calories and the nutrient contents and you will be surprised to see how the calorie chart has increased.

• Irregular meal timing

There are many individuals who juggle between work and family and do not eat at regular intervals. Eating infrequently or eating only 2-3 big meals in a day may also cause weight loss plans to stop working. Eating two hour before bedtime may also be one of the reasons why you may be losing your battle against weight.

• Lack of sleep

Sleep deprivation can affect the secretion of the hormone cortisol (which is a stress hormone) that regulates appetite. Lack of sleep causes stress which increases your appetite and leads to weight gain.

 E.g. If you are feeling sleepy at work you tend to have a cup of coffee and something to binge to get a quick shot of energy. If you are sleepy you tend to skip your exercise routine also. This means sleep deprivation can add to calories by adding cups of coffee or packet of chips and at the same time missing out on your exercise routine. This viscous circle affects your weight and health.

 

• Stress

Stress and weight gain are directly related. When you are stressed your body increases the production of hormone cortisol which increases the appetite. Simple ways of managing stress includes taking a walk, listening to your favorite music, introducing a hobby or activity of your interest or a sport can reduce your stress levels. A warm oil massage can also help you reduce your stress levels. If your stress levels are in control you can take control over your appetite which in turn will help you gain desired results.

• Exercise

Exercising for 2-3 days in a week does not produce results. It is important to be consistent in your activities. It is important to find a program that you enjoy and fits in your lifestyle and helps you achieve your goal. Be realistic in your approach and exercise consistently to get positive results. It is suggested that you keep changing your activities after a particular duration to avoid reaching a plateau.

• Rest

It is always believed that it is important to exercise to lose weight while exercising we burn more calories and we burn more fats. It is important to add that resting is also as crucial as exercising. After an intense workout the muscles need to replace all the elements lost but if the muscles are not given enough time to rest and another work out session is repeated the muscles become smaller thus lowering the metabolism.

• Medical  condition

Medical conditions like thyroid promote weight gain. If thyroid hormone levels decreases, it can lead to decrease in metabolism and may lead to weight gain. All the extra calories that are consumed are stored as fat. Nutritionist, Shamika Hardikar says “There are a number of medicines which may have a weight gain as a side effect. Some common ones include oral steroids, medicines for birth control or menopause, some anti depressants and anti psychotic medicine. Proper medication can help you lose weight.”

• Your body does not need a weight loss.

There are many individuals who have unrealistic idea of what the ideal weight should be. The ideal body weight of a person depends upon his age, height and his body frame. Nutritionist, Shamika Hardikar says “It is important to understand your desirable body weight and set realistic goals to get rid of your extra weight.”

 It is imperative to remember desirable weight is different to each individual and each individual should focus on desirable weight rather than ideal weight. Good health is the most important measure and successful weight loss is more than seeing shrinking numbers on the scale.