(CMR) Have you been trying to lose weight but can't see any positive results? Losing weight can be a challenge for some people; the extra-long hours at the gym and drastic diet changes never seem to work.
Losing weight can be especially challenging if you have Type 2 diabetes, but you would be surprised that some simple things prevent you from losing weight.
Here are seven reasons you may not be losing weight despite taking action:
1- If you are overwhelmed, this can prevent you from losing weight. If you’re overweight or have obesity, the prospect of losing weight then maintaining it can be daunting. Dr. Margaret Powers, a clinician and research scientist, suggests thinking about the commitment as though you’re making it for just today. Looking at it long-term can be depressing for some people.
2- A lack of quality sleep can also prevent you from losing weight. The lack of sleep has been tied to insulin resistance. It can wreak havoc on hormones associated with weight gain. According to the National Sleep Foundation, when you’re not getting enough sleep, your body makes more ghrelin – an appetite-stimulating hormone, and less leptin- an appetite suppressant. Lack of sleep causes stress which can also cause blood sugar levels to elevate. Also, people who stay up late tend to eat more.
3- Going long periods without eating– Some people may go long without eating, thinking it will help them lose weight. People newly diagnosed with diabetes are also usually afraid to eat for fear of raising their blood sugar level. Irregular eating habits are linked with weight gain.
4-Eating healthy foods in large quantities can be the reason you are not losing weight. Eating foods that are good for you is a basic tenet of a healthy diabetes diet, but serving sizes and portion control is also important. Overeating will cause those calories to build up.
5- Using unhealthy cooking techniques to prepare lean protein can prevent you from losing weight. You may have been told that lean protein is healthy; however, you may not be preparing it healthily. Lean proteins are better for weight loss, and they’re recommended as part of a healthy type 2 diabetes diet, but preparation is also important. Sauté using cooking spray or small amounts of olive oil. Instead of frying lean proteins, bake, broil, grill, steam, or stir-fry them.
6-Snacking or grazing mindlessly. Healthy snacking is encouraged in a diabetes diet, but mindlessly grazing can lead to extra calories and weight gain. An extra 100 calories a day over what your body needs could cause you to put on 10 pounds in a year. Imagine what a higher intake of calories than you actually need can do. Practice mindful snacking; replace grazing with a healthier alternative.
7- Eating dessert because you exercise can be a big mistake, Exercise, but refrain from eating the dessert unless you’ve included it in your calorie and carb budget. Find other ways to satisfy your sweet tooth with a low or no-calorie dessert that fits within your carb goal.
Changing these seven things may not solve all of your problems, but they can help you make progress in your weight loss journey. If you’re still having trouble maintaining a healthy weight, talk to your doctor as some people may need more significant weight loss interventions and support to achieve their goals.