Even with regular exercise and decent dietary habits, weight loss can remain a challenge.
Now that many individuals are stuck at home due to the coronavirus, maintaining healthy eating habits and exercise routines are even more difficult.
If you’re noticing the number on the scale creep up over the days spent at home adhering to social distancing, there could be many culprits behind it. This article lists 7 reasons why you’re not losing weight.
1. Not tracking what you’re eating.
Days spent at the office are routine-oriented. People eat breakfast before or on their way to work, they may have a mid-morning snack, and then they eat a lunch they packed if they’re trying to be health-conscious. When working from home, that routine goes by the wayside. Snacking more often or eating leftover takeout on a regular basis can add up to a significant calorie punch.
2. Not eating enough protein.
Numerous studies have looked at the three macros to see how they affect diet. Out of carbohydrates, fat, and protein, diets high in protein almost always correlate to better weight loss. This is because protein helps individuals feel fuller for longer. It also helps individuals retain their muscle mass as they shred fat. Not only that, but it takes more energy to burn protein calories than it does other types of calories.
3. Binge eating (even healthy food).
When people first start a diet, it’s common to feel hungrier than usual. However, just because a food is considered healthy doesn’t mean it comes without calories. Many people restrict their calories too intensely throughout the day and then cave to hunger cravings in the evenings. They may assume eating only fruit is a good option, but those sugars and calories add up when eaten in excess.
4. Your calorie intake isn’t quite right.
Whether too few or too many, calorie intake can make or break weight loss success. Using online calculators to determine your total daily energy expenditure (TDEE) can help you stay on track to maintain or lose weight. While most food labels tout 2000 calories as the recommended daily goal, this is assuming a lot of things about the individual reading the label. Women typically need fewer calories than men do because of their smaller stature. On the flip side, men who work out regularly will likely need much more than 2000 calories per day. Just as consuming too many calories can lead to weight gain, coming in too far under calorie goals can hurt metabolic rates and weight loss.
5. Sitting at a desk all day.
This problem predated the coronavirus, but it continues to persist in work at home environments as well. Even with a vigorous hour-long workout, it can’t undo twenty-three hours of sedentary behavior. By getting up and moving around for two minutes every hour, it’s possible to keep the body in a fat-burning-friendly state. Otherwise, within a few motionless hours, the body stops producing the fat-inhibiting enzyme lipase.
6. Too much stress.
Stress is a given during a pandemic like the coronavirus, but it also stimulates cortisol production. This triggers the flight or fight response, which also invigorates appetite. Not only that, but stress increases cravings for carbs. Compounding these issues, cortisol also slows metabolism and influences fat accumulation in the belly area. Thankfully, there are many stress-relieving activities individuals can do while staying at home during the coronavirus. Exercise, yoga, meditation, and eating a balanced diet can help combat the effects of stress on the body.
7. Not eating mindfully.
While it may sound silly for people to slow down and consider the color, texture, and flavor of the food they’re eating, mindlessly stuffing food into their faces while they binge watch TV shows will pack on the pounds quickly. Choosing snacks and meals with a purpose can help cut down on unhealthy eating and prevent weight gain while staying at home.
If diet, exercise, and lifestyle changes still aren’t getting you the results you want to achieve, you may need additional help to get you there. Contact us to learn more about The Wrap and other effective weight loss procedures to guide you in your weight loss journey.