Ten Reasons Why You Can't Lose Weight
It's not fair. You've been a “good” girl. You hit the gym three times a week and you watch what you eat. But you can't seem to lose an ounce. What's going on? Before frustration leads you down the path of surrender, check out these ten reasons why you can't say bye-bye to those unwanted pounds.
Medication
Some types of anti-depressants, birth control pills, anti- allergy medicines, and corticosteroid medications are notorious for causing weight gain. This can be due to a lowering of metabolism, and an increase in appetite and water retention. Talk to your doctor about changing the brand of your meds if you feel the pounds creeping up.
Medical conditions
Certain medical conditions can cause weight gain. These include diabetes, hypothyroidism, polycystic ovary syndrome, and Cushing's syndrome. If you have been gaining weight in spite of religiously watching your diet, consider consulting a physician.
Denial
This condition is sometimes called “The Liar's Diet”. It's not that you are deliberately lying to yourself or to others but you just can't seem to remember those cookies you ate yesterday or those extra bites you always take from your husband's daily chocolate bar. Perhaps you don't recall how you always finish your kid's leftovers or how you mindlessly munch on chips while watching television. The truth can set you free. For two weeks, write down every single morsel that goes into your mouth. It will make you more aware of what you are really eating.
Liquid calories
Like stealth bombers, liquid calories slip under your diet radar screen because they don't have the visual impact of chocolate cake. You can unknowingly consume 300 to 500 extra calories a day. Be cautious with soft drinks, pre-sweetened iced tea/lemonades/fruit drinks, specialty coffees with cream/syrups, smoothies, and alcoholic drinks.
“Healthy” food
That self-righteous salad you have for lunch everyday can be a caloric bomb. Cream or oil-based dressings have 100-plus calories per tablespoon. It's not uncommon for salad eaters to use four to five tablespoons. Extras like croutons, olives, feta cheese, ham, and bacon can add an additional 200 calories.
Granola, trail mix, dried fruit, nuts, and muesli are true-blue health foods but you should only eat them in large quantities if you are climbing a mountain. Otherwise, keep portion sizes to a handful.
Portion distortion
Super-sized portions can turn you into a super-sized version of yourself. Here's a portion size reality check. One serving of pasta is half a cup or half a tennis ball, not half your dinner plate (6 servings). Portion distortion can mean the difference between 120 calories and 600 calories.
Exercise
Not enough exercise, for obvious reasons, means you aren't burning enough calories. But even if you are a gym rat, don't pat yourself on the back. An hour in the gym doesn't count for much if you are going to sit on your behind for the next 23 hours. Increase calorie burn by being physically active during your regular activities. Climb stairs, walk while you talk on the phone, and stand while you fix your desk.
Vigorous exercise, on the other hand, can increase your appetite, according to several studies. This doesn't affect everyone but if you find yourself eating like a pig after two hours of badminton, reduce the intensity your exercise and see if that keeps your appetite in check.
No breakfast
Many studies have shown that non-breakfast eaters consume more calories during the rest of the day than breakfast eaters. Need more convincing? Sumo wrestlers traditionally don't eat breakfast because the hunger that ensues during lunch and dinner helps them gain weight.
Speed eating
Here's another sumo wrestling favorite – shovel your food in as fast as you can. You can eat a much greater amount of food because you fool your brain-stomach appetite mechanism before it has a chance to kick in. Do the opposite if you want to lose weight. You'll feel full and satisfied with much less food than you are used to. At the very least, there won't be any food left on the table by the time you reach for a second serving because your companions will have finished everything off.
Bloating
A high-sodium diet can leave you bloated and puffy. Sodium isn't just in table salt. It's found in almost all processed foods even those that don't taste salty or even taste sweet. Ketchup is a good example. One tablespoon has 170 mg. And soy sauce, which is a staple of Filipino cooking? 1,000 mg per tablespoon. Aim for less than 2,300 mg of sodium daily. Keep your hands off the salt shaker and scrutinize nutrition labels well. This one tip alone can help you shed a few pounds and look leaner.