Table of content
- 1. Wrong idea of what a healthy diet is
- 2. Why are you gaining weight?
- 3. Causes
- 3.1. Exercising a lot and having an irregular diet
- 3.2. Eating too much or eating too little
- 3.3. You’re stressed
- 3.4. Inactive lifestyle
- 3.5. Too much consumption of sodium
- 3.6. Hydration and hormones
- 3.7. You’re not getting enough sleep
- 3.8. Age factor
- 4. Exercise and diet plan
- 5. Ask for help
1. Why do you Gain Weight on Diets
Are you trying to lose weight but it feels like you are gaining weight instead? You look in the mirror and ask yourself, “What is happening?!” You’re not alone in this boat so take a deep breath and relax.
According to Alexandra Sowa, MD, a clinical lecturer of medicine at NYU Langone Health and an obesity specialist, “I look at this very often, you may not have stepped on the scale in a while and feel as if nothing has changed, but then you just go to the doctor's clinic and discover you've gained 10 or 20 pounds.”
Weight loss requires a well-thought-out approach to get rid of excess body fat. Following a healthy lifestyle is extremely important since weight loss is a lengthy process; there is no fast fix solution.
2. Why are you gaining weight?
There’s nothing really to be worried about. You might be overlooking a few factors that you need to change or you just might be doing wrong. It is never too late to switch.
3.1. Exercising a lot and having an irregular diet
You are either exercising a lot and not focusing on the diet, or you’re focusing too much on the diet and exercising less.
Exercising without a regular healthy diet is not an effective strategy to help you lose weight.
Ms. Borrajo says, “Only exercising is not going to be beneficial in the long run.”
You must shift to healthier foods with more fiber and less sugar so you can lose weight with minimal exercise.
3.2. Eating too much or eating too little
The majority of people who have difficulty losing weight are those who consume far too many calories. When it comes to losing weight, the number of calories you consume vs. the number of calories you burn is critical. Although it may appear simple, if you are not keeping track of your daily calorie intake, you may be eating more than you realize.
Whenever you attempt to lose weight, it would seem logical to eliminate as many calories from your daily diet as possible. Unfortunately, it is also possible to eat too little. This not only makes it more difficult to maintain a healthy weight but also makes it more difficult to lose weight.
Hunger and feeling full aren't the only indicators of whether or not you're providing your body with the proper nutrition.
The combination of a healthy diet containing optimal amounts of proteins (eggs, chicken, dairy products, and so on), reduced carbohydrates, and healthy fats (dried fruits), as well as a structured exercise program that balances weight training and cardio, will undoubtedly be beneficial.
In addition to these considerations, we must ensure that there are no hormonal abnormalities present that might slow your pace of weight loss.
3.3. You’re stressed
Chronic stress, however, has been known to sabotage weight loss. Why?
To begin with, "comfort foods" that individuals frequently go for when they are anxious are generally unhealthy. Furthermore, cortisol, a hormone released by your body when you're stressed, might encourage your body to retain fat, particularly fat around the waist, which most people want to lose.
Instead of grabbing cookies, chips, or other high-carbohydrate, high-fat meals, manage your stress by exercising, performing yoga, reading, or participating in activities that help you relax.
3.4. Inactive lifestyle
If you are lazy and not working out properly or going out for walks. These can be reasons why you are gaining weight. The majority of persons who lead an unhealthy lifestyle are unlikely to fulfill the recommended levels of physical exercise recommended by the government. As recommended by the government's 2008 Physical Exercise Guidelines for Americans Trusted Source, people should engage in at least 150 minutes of moderate-intensity physical activity each week to maintain a healthy weight.
3.5. Too much consumption of Sodium
Consumption of sodium may be a contributing factor to weight gain during dieting, so keep this in mind while planning your diet. Non-salinated baked goods, some lunch meats (such as sausages, hamburgers, and processed meat), salted almonds, and oily french fries are examples of foods that should be avoided because of their high sodium content.
3.6. Hydration and hormones
It is possible to get dehydrated if your water intake does not match your output, which might cause your body to retain excess fluids. When your body is dehydrated, the brain activates the thirst mechanism, which many individuals confuse with hunger.
Our hormones, of course, are one of the most important factors in our incapacity to lose weight or our experience of weight gain in the first place. Starting in the mid-thirties, our bodies begin to produce less estrogen, which increases the fat in our bodies to be concentrated in the core of our bodies.
3.7. You are not getting enough sleep
Try to sleep in a little earlier each night, and you'll notice a change in your energy levels and overall attitude. According to Ryan Fiorenzi, a certified sleep coach, "research has shown that sleep loss can increase levels of the stress hormone cortisol and reduce levels of the hormone insulin, which controls eating." When you do not get any sleep, you are less able to make healthy decisions throughout the day. When you're weary, it's natural to reach for heavy and sugary foods to compensate. You should also pay special attention to your sleeping patterns at night. Is supper the most important meal of the day for you? Are you engaging in an excessive number of late-night snacks? This type of behavior may be interfering with your weight-loss goals.
3.8. Age Factor
Another issue to consider when it comes to the increasing number on the scale is your age. Unfortunately, as you grow older, your metabolism becomes less productive, and you may find yourself burning fewer calories. Exercise and a healthy diet may both aid in weight loss. Take a close look at your eating habits to determine if there is anything you are doing that might be contributing to your weight gain. For instance, do you have a habit of munching late into the evening? What about consuming an excessive amount of sugar? You may be able to get back on track and prevent excessive weight gain if you can identify and address any unhealthy behaviors.
4. Exercise and Diet Plan
Cereal/Yogurt Oatmeal/Milkshake Eggs
Chicken/Meat Vegetables Whole grains
Anything you like with fewer carbohydrates but you can double the portion of vegetables.
- Do not eat after 08:00 pm.
- Eat healthy snacks.
- If you must, drink plenty of water and then eat raw vegetables and fruit.
- Daily water consumption: 5-8 glasses of water.
Wall Push-Ups Plank Arms Stretch
20-25 x 2 reps 30 secs x 2 reps 4-5 reps
Full leg Lifts Crunch Hand and Knee Kicks
10 x 4 reps 10 times 20 x 3 reps
Right, Left and center Stretch Butterfly Stretch Back Stretch
Rep 10-15 times each
- Do not skip the warm-up.
- Never go more than 3 days without exercise.
- Do not overdo it.
- Cool down.
5. Ask for help
If you're not satisfied with your results after a month of monitoring your weight and measurements, you should consult a trained dietician in your area. Keep in mind that a healthy weekly weight loss ranges from 12 to 2 pounds. As a result, be sure to set realistic goals for yourself.
Sleeping irregularly, engaging in sedentary activities, and consuming an insufficient quantity of processed or sugary foods are just a few of the habits that might increase your risk of weight gain.
A good diet, exercising regularly, and a focus on healthy meals, on the other hand, are simple ways that may assist you in reaching your weight loss goals while also enhancing your overall health and fitness.