We have all been there. Some of us have tried crazy diets. Some of us counted calories. Some of us ate nothing but fruits. And some of us resisted all sorts of temptations. The struggle is indeed real.
The weighing scale should have churned up a much lesser number. Especially after all that effort and investment into careful eating and hours of excruciating gym classes, trying to get the body moving.
So, what’s wrong? What are the reasons all that effort wasn’t visible on the weighing scale?
1. Do Not Skip Your Breakfast
The infamous part of our daily routine. Why do we all do this? We give a hundred reasons. But Starving isn’t going to help.
Breakfast is the most important meal of the day. It gives all the required nutrients for you to function throughout the day. And no, a full glass of fresh juice doesn’t count as breakfast.
Start your mornings with proteins and fiber. Eggs and toast are the easiest to make in the morning. Or you could prepare your breakfast the previous night, keep it in the refrigerator, and you are good to go in the morning.
2. Take Macronutrients Seriously
Do not mess with your macronutrients formed from carbs, proteins, and fats. A diet low in carbs or proteins or fat isn’t going to cut it. It could probably help you to lose a little weight, but it is not sustainable. It isn’t healthy in the long run.
Depriving your body of necessary nutrients will take a toll on your energy levels and push you to binge eat later. So do not get rid of carbs from your weight-loss plan. We know you’ve heard carbs are the mortal enemy. But these guys are responsible for stimulating your metabolism and providing you energy.
Dive into complex carbs. They are found in whole-grain breads, bran cereals, green veggies, and fruits. Avoid simple carbs that are found in candy, sugary drinks, and refined breads.
Proteins are also very important for your diet. But many women don’t receive the adequate healthy amount. A study even suggested that doubling your protein would help you lose body fat while keeping your muscle mass.1 This is because muscle burns more calories than fat.
So plate up on eggs, tuna, roasted chicken, lentils, and soybeans for your daily protein need. Of course, there is the other problem of getting too much protein into your body. The excess gets stored as fat and that’s obviously not what you want.
3. Reward Yourself After A Workout
So, you’ve spent an hour in the gym. You are mighty happy about yourself. You have the urge to reward yourself for good behavior and the next thing you know, you have picked up a pizza on the way home. Happens to a lot of us.
In fact, a study revealed that people indulged in unhealthy eating after burning calories from an exercise.2 The study further tells us that people’s perception about physical activity played a role in consuming food after the activity. Those who viewed exercise as fun and interesting consumed lesser amount of food than people who perceived exercise as “work” and hence the search for reward.
4. Reach Out To The Right Food
Checking for low-fat food? A study in the Journal of Marketing Research revealed that people tend to get excited with the term “low-fat” and end up eating these foods in larger portions than foods with no such labels.3 Irrespective of the label (fat-free, gluten-free, sugar-free), always be mindful of the portion size. Also, make healthy fats part of your diet. Salmon, flaxseed, walnuts, and almonds have traces of fats that we need.
5. When You’re Eating, Just Eat
It’s the age of multitasking, you’re juggling Netflix, dinner, and your mobile at the same time. No one has time to concentrate on just one thing at a time. But this could be a problem, especially if you’re trying to lose weight.
A research revealed that people who were busy paying attention to other things while eating, ate much more.4 So get back to the dining table and keep your gadgets away, ladies. The world can wait.
6. Break Into A Sweat In A Few Minutes
Sometimes, you feel like you have been moving your body quite a lot, but it doesn’t seem to have any difference on the weighing scale. This is probably because the exercise you picked was not as intense as it should be.
A study revealed that time-restricted but intense exercises had a bigger impact when it comes to shedding those extra kilos than longer versions of mild exercises.5 So prioritize high-intensity exercises in a short period of time over the low-intensity ones. And remember, it’s not just about cardio. Include strength training into your routine as well.
Above all, give your body time and patience to reap the benefits of a good healthy routine.
References [ + ]
|1.||↑||Pasiakos, Stefan M., Jay J. Cao, Lee M. Margolis, Edward R. Sauter, Leah D. Whigham, James P. McClung, Jennifer C. Rood, John W. Carbone, Gerald F. Combs, and Andrew J. Young. “Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial.” The FASEB Journal 27, no. 9 (2013): 3837-3847.|
|2.||↑||Werle, Carolina OC, Brian Wansink, and Collin R. Payne. “Is it fun or exercise? The framing of physical activity biases subsequent snacking.” Marketing letters 26, no. 4 (2015): 691-702.|
|3.||↑||Wansink, Brian, and Pierre Chandon. “Can “low-fat” nutrition labels lead to obesity?.” Journal of marketing research 43, no. 4 (2006): 605-617.|
|4.||↑||Robinson, Eric, Paul Aveyard, Amanda Daley, Kate Jolly, Amanda Lewis, Deborah Lycett, and Suzanne Higgs. “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating.” The American journal of clinical nutrition (2013): ajcn-045245.|
|5.||↑||Gaesser, Glenn A., and Siddhartha S. Angadi. “High-intensity interval training for health and fitness: can less be more?.” Journal of Applied Physiology 111, no. 6 (2011): 1540-1541.|