10 Lifestyle Reasons Why You Can’t Lose Weight
Have you ever wondered why it’s so hard to lose weight? You’re not alone. Extra weight can creep up on you over the years. And the truth is that it comes down to the daily habits you ingrain into your routine, whether you do so consciously or not.
To get out of your weight loss rut and get your metabolism moving again, you have to incorporate consistent changes, not just quick fixes.
Here are the 10 common weight loss mistakes, and what you can do to fix them.
1. You’re stressed all the time
Most people don’t realize how detrimental stress is to their health. It’s actually a leading factor behind the some of the most deadly diseases, including diabetes, heart disease, and stroke. And it causes your body to store fat because stress puts your hormones out of balance.
Practicing yoga regularly helps you to reduce stress and reset your hormones, leading to weight loss.
2. You have a monotonous exercise routine
Some people actually exercise too much, following the same routine every day. Your body needs multiple types of exercise, including weight training, cardiovascular exercise, and flexibility training. Wearing your body out with one kind can actually cause it to hold onto weight.
By integrating multiple types of exercise into your routine, like walking, bodyweight exercises, and yoga, you shock your body into keeping up and losing weight.
3. You eat out too much
The truth is that even the healthiest takeout usually contains too many calories or way too much sodium. It’s okay occasionally, but most of the time you should focus on meals at home.
Aside from that, takeout is often part of the fast-paced, rushing after work mindset. When you sit down to eat in that mental state, you tend to eat too fast. And eating fast is more likely to cause overeating. Instead, foster a mentality of slowing down and planning ahead.
4. You don’t get enough sleep
Health experts are beginning to realize that sleep is at least as important as diet and exercise in staying a healthy weight. Individuals who get poor sleep or not enough sleep pack on pounds quickly.
Fortunately, a regular exercise plan, such as doing yoga during the day, helps your body prepare for sleep at night.
5. You don’t have a realistic view of portion sizes
Many people are terrible at estimating whether they are eating an appropriate portion size. And you can’t go by what’s in a package or what a restaurant puts on your plate. Most restaurant portions are far larger than the amount of food you should be eating for just one meal, assuming you’re eating at least three times per day.
Start looking at the macronutrients in your meals, and focus on getting enough protein and healthy fat to fill you up without needing monster portions.
6. You sit all day
You may not have a lot of control over your job tasks, but evidence is clear that sitting all day is bad for us.
Do whatever you can to incorporate some movement into your day, whether it’s going for a walk during your break or doing a mini workout at your desk.
7. You don’t get enough sunshine
Vitamin D levels are directly related to how much sunshine you get. And when you don’t get enough, you can become depressed and lethargic, and your metabolism actually slows down.
Try getting outdoors for at least a few minutes every day, regardless of the weather.
8. You don’t get enough protein
We already mentioned protein in the section about portion sizes, but it’s worth saying again. Many people do not get the amount of protein they need every day, especially if they’re eating too many carbs.
Try to replace your carbohydrate foods at each meal with more protein and vegetables instead.
9. You suffer from inflammation
Inflammation is tricky to pinpoint unless it’s causing visible symptoms, like when you have a swollen ankle. But that is local inflammation. Unfortunately, many people suffer from systemic inflammation that can’t be seen, but leads to health problems.
Eating anti-inflammatory foods and practicing yoga can help to reduce inflammation in your body. If you don’t know which foods are anti-inflammatory, don’t stress. Pretty much all fruits and vegetables contain inflammation-fighting antioxidants.
10. You’re drinking too much alcohol
If alcohol has become a daily necessity for you, then you need to find some other way to unwind. Take alcohol out of your diet entirely for a week and focus on your mental state. When you feel the need for a drink, remind yourself that alcohol adds a lot of calories, but no useful nutrition to your body.
What to drink instead? Fill up on water. Your body needs more of it than you may realize.
Bonus Reason: You have unrealistic goals
Weight loss is a thing that takes time. Expecting it to happen overnight will inevitably lead you to get discouraged and quit trying. Instead, nurture a mindset of patience with a regular yoga practice.