You might think you are doing everything right. But then what is it that’s sabotaging your weight loss despite your best efforts?
Here is a list of possible reasons:
- You eat too many highly processed foods
Highly processed foods such as sweet cereals, junk food, and microwave dinners, consist of harmful ingredients, as well as added sugars, preservatives, and unhealthy fats.
In fact, various studies link highly processed food to weight gain, in addition to increasing obesity rates in the United States and all around the world.
Processed foods are typically loaded with calories yet devoid of essential nutrients, such as protein and fiber, which keep you satisfied and full.
Thus, you should consider avoiding processed meals and snacks, focusing instead on whole foods.
- You eat too much sugar
Regularly consuming sugary foods and drinks, such as candy, cakes, soda, sports drinks, ice cream, iced tea, and sweetened coffee can easily enlarge your waistline.
In particular, sugary beverages are the largest source of added sugar in the US and strongly associated with weight gain.
In a study in 2011, 218 women revealed that drinking 1 sugary soda per day led to 2.2 pounds (1 kg) of weight gain over 2 years — meaning that cutting out sweets might have the opposite effect.
You can try gradually cutting back your sugar intake to ease the process.
- You have a sedentary lifestyle
Inactivity is a common contributor to weight gain and chronic diseases, as simple as that.
Working a desk job, watching television, driving, and using a phone are all sedentary activities.
Making a few simple lifestyle changes, such as working out and sitting less, can make a big difference. Research has shown that engaging in excessive screen time is a big contributor to weight gain.
Even small adjustments, such as going for a walk after dinner instead of watching TV, working out or walking during your lunch break, investing in a treadmill desk or riding your bike to work, can counter weight gain.
- You engage in yo-yo dieting
Yo-yo dieting involves cycles of intentional weight loss followed by unintentional weight regain.
Thus as one can imagine, this pattern is linked to an increased risk of weight gain over a period of time.
To keep weight off long term, you should focus on doable and sustainable lifestyle tweaks. These include working out, cutting out processed and sugary foods, and eating nutrient-dense whole foods rich in fiber and protein. You can find healthy meal plans to suit your needs, and if you lack time, you can always subscribe to weight loss meal plan delivery services.
- You don’t get enough sleep
Sleep is absolutely essential for overall health and well-being. Insufficient sleep may lead to weight gain, among other negative effects.
In a 2-week study in 10 adults with excess weight following a low-calorie diet, those who slept 5.5 hours per night lost 55% less body fat and 60% more muscle mass than those who slept 8.5 hours per night.
As such, increasing your sleep time may encourage weight loss.
If you have trouble sleeping, you can try limiting screen time before bed, reducing your caffeine intake, and going to sleep at a consistent time.
The bottom line is that many factors can contribute to unintentional weight gain.
Poor sleep, sedentary lifestyle, and eating too many junk or sugary foods are just some of the habits that may increase your chances of weight gain.
Poor sleep, sedentary lifestyle, and eating too many junk or sugary foods are just some of the habits that may increase your chances of weight gain.
