This explains a lot!
By: Lizzie Fuhr
Even if you follow a fitness routine and you often choose healthier foods, you may not be seeing the weight come off the way you hope. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see results when you step on the scale.
Sound familiar? Chances are, one of these reasons is all that's standing in the way of your weight-loss goals.
You Don't Drink Water
Besides keeping you hydrated, drinking water on the regular, according to recent studies, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study even found that drinking cool water can speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that's a reason to stay hydrated!
You Think Walking Your Dog is Enough
A 15-minute stroll is better than nothing, but don't expect to see dramatic weight-loss results. You've got to kick it up a notch — big time — and do at least 30 minutes a day of heart-pumping exercise. Big calorie and fat burners include running, spin class, interval training, hiking, and circuit training.
You Overeat Healthy Food
Nuts, avocados, whole wheat pasta, olive oil, and dark chocolate are all natural and healthy, but they aren't void of calories. You still need to watch how much you eat of the good stuff. For example, avocado offers a ton of health benefits, but an entire fruit is over 200 calories. Find out what the serving sizes of your other favorite healthy foods are here.
You Only Do Cardio
If you live on the treadmill but never lift a pound, then you're missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. Bonus: thanks to a revved-up metabolism, you'll keep burning calories long after you've slipped off your sneakers.
You Exercise With an Empty Stomach
If you regularly exercise without eating first, you should reconsider: when you work out on an empty stomach, research shows that the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, but also, you'll have more energy to push yourself through your
Your Partner Isn't On The Same Healthy Road
A partner who's on a similar path can be a huge help to your weight-loss goals, but if your partner is not on board, then your relationship may be making you fat. You can't expect to lose weight if your husband constantly suggests ordering takeout, wants to go out for ice cream, or encourages you to sleep in instead of hitting the gym! Communicating that you need his support in losing weight is a great first step in finding compromises — for both of you. For starters, the next time you have dinner out, offer to split an appetizer or skip dessert.
You Leave Out Entire Food Groups
Giving up entire food groups can lead to a nutritional deficiency — not to mention trigger major cravings for whatever food has been cut. Rather than, say, eliminating all carbohydrates, focus on whole grains and remember to monitor portion control. Usually it's the extra servings that add to your waistline, not the pasta itself.
You Don't Sleep Enough
Making time for your workouts can mean less time for sleep, but it's important to get enough z's if you're trying to lose weight. You need extra energy to keep up with your exercise routine, and skimping on sleep can affect your body's ability to control its appetite: not enough shut-eye increases appetite-stimulating hormones.
You Don't Get Enough Veggies
Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off, since a diet full of plant-based foods offers a greater variety of nutrients with fewer calories — and all that fiber keeps the body feeling fuller longer.
You Eat While Standing Up
Standing at the fridge or the counter to chow down isn't saving time or energy and can lead to mindless eating. It's best to designate time for snacking and meals that's set apart from other activities.
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This article was originally published at PopSugar. Reprinted with permission from the author.