Despite spending up to $60 billion annually on fancy weight loss programs and supplements, according to data published by Marketdata Enterprises, millions of overweight/obese Americans face difficulties trying to shed excess weight. If you are facing a similar dilemma, here are the top reasons why you’re not losing fat:
Insufficient Water Intake
Insufficient water intake while trying to lose weight leads to decrease in energy expenditure and metabolism. As a result, the body is unable to burn as much fat as it would when the metabolism is high, making it difficult to achieve your weight loss goals. To avoid this problem drink about two liters of water daily.
Incorrect Calorie Count
According to data from the Academy of Nutrition and Dietetics, 89% of Americans overestimate their daily calorie intake requirements. To avoid making the same mistake, split your meals into manageable calorie portions. For instance, if you intend to consume 1,800 calories per day, your meal plan could consist of three 500-calorie meals and snacks that add up to 300 calories.
Avoiding Dairy Products
Believing the myth that dairy products are fattening and unhealthy will make it harder to lose excess weight, according to the National Institutes of Health (NIH). This is because vital organs, muscles, and bones require nutrients found in milk, cheese and yogurt. If worried about gaining weight, go for fat-free or low-fat dairy products.
Snacking/Eating While Preoccupied
It is easy to consume more calories than intended if you eat/snack while watching TV, a movie, or reading a book/magazine. A study published in the American Journal of Clinical Nutrition found that women who normally kept track of calorie intake exceeded their calorie targets by 15% when they ate while listening to a story. For this reason, avoid distractions such as using your smartphone/tablet while eating.
A study carried out by researchers from Yale University and Ohio State University found that skipping meals could cause abdominal (belly fat) weight gain. In addition, you could develop insulin resistance by foregoing meals.
Believing the Low or Fat-Free Myth
According to the NIH, some processed low or fat-free foods contain as many or more calories than full-fat food products. The NIH recommends scrutinizing “Nutrition Facts” labels on food packages carefully.
Shunning meat will not help you lose weight faster. A more effectively solution would be to adopt a healthy diet and include about three ounces of lean meat in each meal.
When trying to slim down, avoid mistakes that could make it impossible to reach fat loss targets. These mistakes include skipping meals, insufficient water intake, incorrect calorie counting and snacking while preoccupied.