From the young to very old, people living in the UK are gaining weight and keeping it on in large numbers. Stress is usually the reason given for succumbing to poor eating habits and staying up late. Students and professionals are both noticing that their efforts to lose weight are failing. Simple solutions abound, such as eating more fruits and vegetables, but there are other factors involved that must be evaluated. Take a look at the top reasons why you’re keeping those extra pounds on.
1. Sleep Deprivation
When you feel tired, you tend to eat more to compensate for the reduced energy levels. Being up late also puts you at risk of eating more than your normal calorie intake. Ideally, adults should have 7 to 9 hours of sleep each night. This resting time period allows the body to heal, and it prevents you from eating more calories than you need.
2. Prescription Drug Side Effects
Several prescription drugs have the frustrating side effect of weight gain. Steroids, antidepressants and other medications are known for both fat and water weight gain. If you’re on these drugs for a short time period, your body should return to normal after the medication course is completed. For chronic issues, such as high blood pressure, it might be necessary to try different medications as prescribed by a doctor. As a result, you can find a medicine that doesn’t trigger excessive weight gain.
4. Smoking Cessation
Stopping a smoking habit is difficult enough, but weight gain can also compound the recovery process. It’s important to note that a lot of this weight gain is the body simply searching for a new equilibrium. Over several weeks, you could lose that weight with normal dieting and exercising. However, some ex-smokers turn to food as comfort when they cannot enjoy their tobacco. These recovering addicts must find a healthy outlet for their needs, so that weight gain isn’t an issue.
5. Stress and Cortisol
Feeling stressed and eating as a result of those frustrations could be causing weight gain, but the real problem is actually internal. When your body is stressed out, it releases a substance called cortisol. This hormone actually urges you to eat more by increasing your hunger. Staying calm and using simple breathing techniques can ward off this troublesome hormone.
6. Slowing Metabolism
As people age, their metabolism naturally slows down. The metabolism is the process with which the body burns calories and stores fat. To raise the metabolism, you should start working out. Exercising with progressive changes to the routine will help your body increase the metabolism over time. You can also try adding spicy foods to your diet as an alternative way to increase metabolism.
7. Thyroid Condition
A particular condition that’s not wholly under your control is hypothyroidism. This condition affects the thyroid where hormones are secreted for metabolism control. Without enough hormones coursing through your body, you’ll gain weight even with a healthy diet. Visit your doctor if you suspect hypothyroidism because he or she can treat the condition with specific medications.
8. Lack of Food
The human body is designed to respond to starvation by storing fat reserves. If you starve yourself for most of the day, any food you eat at day’s end will be stored mainly as fat. Ideally, you should eat several small meals a day and encourage a healthy blood sugar level.
9. Improper Portioning
Eating healthy also means you must properly portion those meals. Although nuts are healthy, you cannot eat 4 cups of them a day and see weight loss. Eat sensible portions of every healthy food to see a difference in your weight. A salad piled high with fatty ranch dressing won’t help your waist become smaller.
10. No Resistance Exercising
Some workout enthusiasts spend hours on a treadmill, but then complain about inconsistent weight loss. To invigorate your workout, add weight training to your routine. Lift 3- or 5-pound weights several times a week to see a difference in your weight loss. You’re building muscle with resistance training, and then you can burn more fat as you workout and rest too.
11. Forgetting to Drink Water
It’s possible to mistake thirst for hunger, and you immediately grab a snack instead of a drink. In most cases, you should drink 6 to 8 cups of water a day. You’ll feel full and hydrated, so that you can eat sensibly otherwise.
Ideally, you should have a mixture of these healthy habits in your daily routine:
- Eating small meals throughout the day.
- Exercising 5 to 7 times a week.
- Cutting down on fatty desserts.
As a result of diet and exercise, you should see some of those pounds melt away. You can’t rely on fad diets, however. Change your lifestyle to see a marked effect on your mind and body. A healthier you could be just a few months away.