Everybody knows that eating less and moving more are the keys to dropping extra kilograms. But you cannot lose weight? Already tried different types of diet? Checking weight and body mass index regularly? Limited or excluded cakes and sweets without any success? Still cannot lose weight? Something unknown is sabotaging your efforts? Here are some easy solutions and possible hidden causes of your weight gain.
Cannot lose weight – Before eating check food calories
First thing you need to know is your Basal Metabolic Rate (BMR) – the amount of energy our body spending when it is at rest, the minimum amount of energy needed to keep body functioning, including breathing and keeping heart beating.
Basal Metabolic Rate Formula:
For women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) – (4.7 x age in years)
For men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) – (6.8 x age in years)
You should know how much energy you need for your body life maintenance and how much additional calories you need to lose for having targeted weight. Consuming less kilo-calorie than your BMR requires will help you to lose additional weight.
Best is to start food journal for tracking consumed food calories – how many calories you are actually eating and drinking per day. Make a list of products (with calories per 100 gr) which use consume every day and also your favorite products. It will help to control calories. It is recommended to consume minus 500 calories every day (compared with your personal BMR).
It does not matter what and when you eat – only how much you eat matters for weight loss. More calories = more weight and less calories = less weight.
It is also possible that you could be gaining a lot of water weight or false fat preventing you from losing weight. Use your food journal to help you find out which foods may be causing you to retain water. Avoid salty and sugary foods which cause you to retain water.
Cannot lose weight –physical activities
It is well known that physical activities can help with weight loss and boost body metabolism. Unfortunately many women are not getting enough exercise to lose stubborn kilograms. If you control your food consumption but spend whole day in front of computer or on divan, don’t be surprised of gaining weight. Passive people are at list of obesity. Health experts recommend 60 minutes of exercise each day but even 30 minutes sport per day can help you to control your weight.
It is not necessary to do heavy exercises – you can choose walking, running, aerobic exercises or any cardio exercises. Any exercise is better than none at all.
Cannot lose weight – check your medications
Some drugs may cause you to gain weight – antidepressants, steroids, birth control pills, some pain killers, antihistamines, sleep medications.
Speak with your doctor – best to ask for alternative medications to prevent weight gain.
Cannot lose weight – check thyroid
Sometimes thyroid could be responsible for weight gain. Thyroid gland makes hormones that regulate the way our body uses energy. Decreased levels of thyroid hormones (hypothyroidism) could disrupt body metabolism and energy consumption.
Typical hypothyroidism symptoms are fatigue, hair loss, dry skin, joint pain and muscle weakness, heavy periods, increased sensitivity to cold, even depression.
Cannot lose weight – your hormones
Some women have trouble losing weight because of hormonal problems including polycystic ovary syndrome (PCOS). It is pretty common disease among women of reproductive age – it is a condition in which ovaries produce an excess of male hormones causing anovulation (absence of ovulation), infertility, hirsutism and obesity. In addition, during PCOS insulin resistance could be noted which is often associated with excess fat storage, especially around the waist. Some hormonal contraception or hormonal treatments also can cause weight gain and obesity.
Cannot lose weight – check your habits
Check your sleeping habits – Do you have enough deep healthy sleep? Are you sleeping with mobile or computer? Is your sleeping environment quite and comfortable?
Cannot lose weight
According to scientists, sleep deprivation can lead to increased levels of cortisol (so called “stress hormone”) that stimulates the appetite. Check also the following articles:
Uncontrolled eating – binge eating
Binge eating is an eating disorder when a person feels compelled to overeat on a regular basis.
Binge uncontrolled eating is marked by the consumption of large amounts of food. People suffering from binge eating consume very large quantities of food over a short period of time and they often eat even when they are not hungry. Binge eating disorder may cause a person to continue to eat even after she becomes uncomfortably full.
Many women have occasional drink and there is nothing wrong with it. But regular alcohol consumption and alcohol addiction could cause not only weight gain but also several health problems. Alcohol is pretty caloric – for example, one glass of wine contains about 120-150 calories and one glass of cocktail contains about 300-400 calories.
If you want to lose weight, you should lose your bad habits!
Sleep disorders in women can cause lack of energy, fatigue, exhaustion, difficulties with concentration and/or memory, morning headaches. Lack of restful sleep can keep women in stress with all consequences…
Disclaimer: It is strongly recommended to consult your doctor for professional advice. Above mentioned information and recommendations are just general and should be adapted to each person according to personal health indicators and status.