(Newswire.net — March 27, 2018) — What are the reasons why you can’t lose weight? In case you might be asking yourself such a question, bear in mind that weight gain, especially during the holidays, is not unavoidable. During these times, you can gain weight if you are not careful. Following the tips below will help you to avoid weight gain:
1) Snack reasonably
To keep your weight in check, you have to be mindful of your snacking habits. Always have a reason to snack, not because the food is available. When you’re hungry, instead of eating junk foods, eat real foods such as fruits and vegetables which cannot lead to weight gain.
2) Eat small food portions
When you’re free or during your leisure time, you are likely to overdo the amount of food that you take in a day. To control this, you have to measure and weigh your food and eat smaller quantities. If you choose to eat at intervals of, say, three hours, eat mindfully without distractions.
3) Set limits for yourself
If indeed you are serious about cutting those extra pounds, it is essential to stick to your goals and to set your limits on your food intake. Decide which foods should be eaten and the ones that are not in line with your goals.
4) Get enough rest
When you deprive yourself of enough rest, you are likely to gain weight. Lack of enough sleep stirs up your hunger hormones, hence you consume more calories due to less physical activity. Also, inadequate sleep reduces the metabolic activities in your body due to alterations of body activities that regulate many body functions.
5) Keep your stress levels in check
Can stress be one of the reasons why I can’t get in shape? Well, yes. Stress also causes your body to release the cortisol hormone which increases food intake, thus leading to weight gain. Nonetheless, tension also brings about a craving for junk food. You can avoid it by just doing meditation, yoga and deep breathing.
6) Balance your meals with protein
Protein reduces your food intake since it promotes fullness. It does this by increasing metabolism and the hormones that bring about the loss of appetite. Good sources of protein include fish and beans among others.
7) Take fiber-rich foods
Fiber is yet another food component that induces fullness. To control your weight gain, ensure that you include foods that are rich in fiber in your diet. Such foods include whole grains, legumes, vegetables, and nuts. This will also help to reduce excess calorie intake.
8) Check your weight regularly
Weighing yourself regularly will help to keep your weight in check. This will help you to cut back a few pounds that you will have added on top of your average weight. Also, it will help you to maintain and lose weight better.
9) Reduce calorie intake
Excess calories are primary contributors to weight gain. To lower the calorie content in your diet, you can use the following strategies in your meal preparation routines:
- Take milk with low fat instead of heavy cream
- Take plenty of water instead of juices and soft drinks
- Add flavor to your drinks, either lemon or cinnamon
Liquid calories such as alcohol are risk factors for weight gain as they tend to increase one’s appetite. This is because they add a lot of calories and sugar to your diet, thus leading to weight gain.