Losing weight is challenging. Anyone who has attempted it will tell you that. However, success isn’t just down to fate. In most cases, the people who can’t lose weight are just making basic mistakes. In this post, we explore some of the reasons why you might be failing to lose weight. We provide weight loss tips to put you back on the path to success. We use science to back up all our claims.
Defining “real” foods is a little tricky. But ideally, you want to eat foods as they come out of the ground (or the animal). The further removed foods are from nature, the less conducive they are to weight loss. For instance, white bread looks nothing like a whole wheat kernel.
Great weight loss-friendly real foods include:
Research shows that people who “just eat healthy” (and don’t diet) tend to lose more weight. They are also more likely to keep weight off in the future.
Sleep is a critical component for weight loss. If you can get enough shut-eye, you massively increase your chances of success.
Studies show that lack of sleep is a leading risk factor for obesity. Adults who fail to get seven hours of sleep are 55 percent more likely to have the condition.
You can improve your sleep by doing the following:
Gut bacteria play a vital role in weight loss. Thanks to their metabolism, they often reduce the calorie load of foods. For instance, bacteria may consume up to 10 percent of calories in nuts.
If your gut bacteria is out of whack, you will find weight loss more challenging. Existing gut bacteria may be pro-obesogenic.
Studies show that taking probiotics with lactobacillus, help to reduce fat mass. You can also change the composition of bacteria in your gut with diet. Eating fiber-rich foods, such as onion, foster the growth of healthy bacteria.
Some people can adjust their microbiome in as little as two weeks. Just be consistent with your dietary modifications.
Not all foods are created equal. Some have more potent metabolic effects than others. Flaxseeds, for instance, have far higher levels of lignans than any other food. These have multiple positive metabolic effects. Capers are naturally high in a special form of flavonoid that assists cells. And Mexican oregano is the highest natural source of luteolin, another powerful plant nutrient.
If you can, focus your diet around the following types of foods:
These food groups contain many beneficial compounds that make it easier for your body to normalize its metabolism. Many reduce inflammation at the cellular level.
For years, dietary authorities have been telling people to eat breakfast. Now research is backing up their claims. Feeding earlier in the day reduces appetite and increases fat oxidation.
Researchers believe the benefits of early feeding relate to the body’s daily rhythm. In the morning and at midday, insulin levels are higher. Therefore, the body is more primed to take on food. Later in the day, hormone levels change, making taking on large meals less favorable.
If you are struggling to lose weight, try to get 90 percent of your calories at breakfast and lunch. If you eat dinner, have a salad or portion of vegetables. Keep it extra light and watch the sauces.
Researchers now believe that it is possible for people to have “food addiction.” It occurs when people rely on food to make them feel better. Around 20 percent of people in America and Europe fulfill the criteria for the condition.
Beating cravings can be difficult. If food is something that makes you feel better, you may require professional counselling. Therapists can provide you with techniques that allow you to bypass cravings and eat more healthily.
Restricting calories naturally restricts protein. But if you cut down on protein too much, you will start to feel exhausted. Furthermore, by avoiding protein, you might be missing a trick. Research shows that eating protein-rich foods can boost metabolism by up to 100 calories per day. Protein may also reduce obsessive thoughts about food by 60 percent.
Many people love to drink soda. But, when it comes to weight loss, they are the worst. Evidence shows that sugar in liquid form bypasses our satiety mechanisms. It may be the single most fattening item in the Western diet.
Soda isn’t the only problem. Even freshly-pressed fruit juices can cause weight gain. Removing the juice from the whole fruit changes its metabolic profile entirely.
Gobbling down your food too quickly may be another reason you are struggling with weight loss. If you eat too fast, your stomach’s stretch receptors do not have enough time to communicate with the brain. You may only feel full after you consume too much food.
Chewing more slowly and pausing between bites may help. Studies show that people who take their time tend to consume fewer calories at meals.
If you are struggling, you can practice mindful eating. This is where you eat without distractions, considering each mouthful.
The majority of people fail at weight loss, but they don’t have to. Usually, they are making basic mistakes that thwart their progress. Fortunately, changes you need to make are simple. Eat real food. Avoid processed junk. Try not to eat late in the evening and get plenty of calories at breakfast.
Dr. Anand Thakkar is a licensed Internal Medicine physician. He is Board Certified in Anti-Aging & Regenerative Medicine. He has been a member of the teaching faculty for students at Chicago Medical School and has been featured on ABC, FOX, USA Today, Chicago Tribune, and Forbes as a recognized authority in wellness, fitness & nutrition, weight loss, anti-aging, hormones & metabolic medicine, holistic medicine, lifestyle coaching and women’s & men’s health. His mission is to help people become the healthiest versions of themselves using movement, nutrition, and a whole-body approach to medical care.
If you would like him and his team to help you take steps towards a healthier lifestyle, contact Chicago Weight Loss Clinic to see what resources are available to you and schedule a free consultation. Find a location closest to you.
This blog is for informational purposes only. Do not make any major changes to your lifestyle, diet, or exercise without the supervision of a licensed medical professional.