As we all know, losing weight is tough. My suggestion: Get back to the basics. Stop relying on the newest fad diet or fitness plan, and focus on simple things you can control in your everyday life. These roadblocks can get in the way of true weight loss:
1. Too Many Calories
One of the simplest factors in dieting and weight loss is calories. To lose weight, we need to burn more calories than we take in, and calorie counting can help keep a diet on track.
2. Too Many Processed Foods
Often, the problem isn’t the quantity but the quality of the calories. Processed foods, even those labeled as “healthy,” contain unhealthy ingredients that can impede weight loss. Whole foods, like fresh fruits and vegetables, are high in fiber and vitamins without all the extra additives that can quickly derail a diet plan.
3. Not Enough Cardio
Cardio refers to cardiovascular or aerobic exercise and includes any activity that brings your heart rate up and gets you breathing heavy. Running, swimming, and biking are all great ways to increase the heart rate and burn those calories. The amount of cardio needed can vary, but in general, at least 30 to 45 minutes of cardio three to five times weekly is recommended.
4. No Weightlifting
While cardio workouts are one of the best ways to lose weight, weightlifting and other forms of resistance training are what build muscle mass. Increased muscle mass boosts your metabolism to help you burn calories faster. A combination of both cardio exercise and strength training is best for a weight-loss plan.
5. Sugary Beverages
While you may have already cut back on desserts and treats, many sweet beverages are sneaky culprits, foiling our plans. The calories we drink don’t fill us up, and we may not realize just how many calories we are adding in. It’s best to completely eliminate sugary beverages from the diet or limit their consumption to special occasions.
6. Not Enough Quality Sleep
Quality sleep is a significant factor in weight-loss success. A healthy level for adults is between seven and nine hours of sleep per night. If you’re not getting enough, try to develop a solid bedtime routine and gradually move bedtime earlier until you hit that goal.
7. Not Drinking Enough Water
Staying hydrated, particularly with plain water, can help your weight-loss plan in several ways. Our bodies need water to function properly. Water also fills the stomach, acting as an appetite suppressant and preventing the consumption of extra calories through food. Studies have also shown that drinking water can help the body burn calories at a faster rate. Drinking water is also essential in burning stored fat from the body.
8. Medical Conditions and Medications
Certain medical issues, like thyroid conditions and depression, or common medications for other health issues could be holding you back. If you think that a health condition or a prescription medication is making your weight loss difficult, talk to a healthcare provider for help.
9. Unrealistic Expectations
Many people think that they can drop a huge number of pounds in a short period of time and easily keep the weight off. It’s usually much more difficult than this. Most people are able to lose about one to two pounds per week. It can be difficult to maintain greater weekly losses long term.
10. High Stress
Stress can wreak havoc on the body and easily affect your weight. Often when we are stressed out, we skip exercising and reach for convenience foods or crave comfort foods that are not always the best choices for our health or weight-loss goals. Talking to a therapist, reducing stressors, and practicing mindful meditation can all help. Numerous studies have shown that CBD can have a positive impact on people suffering from stress.