Losing weight is hard enough, requiring the discipline to moderate your eating habits and the dedication to log those hours in the gym. Even harder is trying to lose weight you thought you’d already lost – regaining lost weight can be a frustrating and discouraging barrier to achieving your fitness goals.
There are a lot of reasons you are riding the weight loss yo-yo, some of them physical and some mental. Here are five reasons you are able to lose weight, but not able to keep it off.
1. Keeping weight off requires adjusting to a slower metabolism.
The calories you burn while exercising or just naturally through your daily activities is closely tied to your weight. If two people are doing an identical exercise, the heavier one tends to burn more calories because of the extra energy required to move the extra weight.
As you lose weight, you need to adjust what you eat, since a slower metabolism burns calories at a reduced rate. If you do not reduce your calorie intake to meet your reduced need due to a slower metabolism, that lost weight will inevitably begin to creep back.
2. Losing weight also requires varying your exercise routine.
Losing weight means not only losing fat, but also losing muscle. There are a couple ways to avoid muscle loss and train your body to focus on the fat. One is to up your protein intake. Protein is used to build muscles and retain strength while losing weight. The second is to vary your exercise routine, so your muscles are challenged and continue to stay strong. Consider a switch to high intensity interval training (HIIT) to keep your muscles engaged and prioritize fat loss.
3. Your bad habits linger in the background.
How and why you eat may be as important as what you eat. For example, if you can only conquer your cravings temporarily, eventually they will come back, and they will bring those extra pounds back with them. Look for the triggers that cause you to make poor food decisions. Late night boredom? Social situations and parties? Anxiety? These are common causes of overeating.
Awareness is the best weapon against the why and how of eating. Keep a journal of your eating, so you can understand and track those bad eating episodes. That will help you recognize and avoid them in the future.
4. You don’t have a plan for the post-weight loss times.
Things are easy when you have a weight loss plan: you eat according to your diet and workout according to your schedule. That time after “Mission Accomplished!” is when it gets dicey. Have a plan in place to maintain your good habits and keep the weight off, otherwise you will find yourself right back at square one.
5. You need to sleep more.
Sleep does three things to help you manage your weight. First, if you’re sleeping you’re not eating, which is good. Second, being sleep deprived encourages you to reach for snack foods for a quick burst of energy – get your ZZZ’s and that doesn’t happen. Last, getting enough sleep provides a little boost to your metabolism, which helps you burn calories more efficiently. So get some extra sleep!
If you can lock down these five issues once you have reached a healthy weight, you will have much less difficulty staying where you want to be. Good luck!
CATEGORIES: Diet, Fitness, Lose Weight , Weight Loss, Goals, Challenge, Weight Loss Tricks, Yo Yo Diet, Gain Weight