What Is Weight Loss About?
There is a growing tide in the United States and several other countries regarding weight management and health. Many are turning to diets, exercise programs, supplements, pills and even surgeries in a desperate attempt to lose weight. Despite all the efforts made to get rid of unwanted pounds many find themselves unable to shed those extra pounds and become frustrated by their lack of progress.
So why are you not losing weight? There are several reasons that could be responsible for this, and we hope in reviewing the reasons we bring forward, you will find some that are useful to you.
Health Benefits Of Weight Loss
The health benefits of proper weight management cannot be overstated. When you are overweight, your risk of developing several chronic diseases such as heart disease and diabetes increases significantly. By losing weight, you can reduce your risk for developing these conditions. Additionally, regular exercise helps to strengthen bones and muscles, increase endurance and improve balance which have a positive effect on overall health.
Reasons Why You Are Not Losing Weight
The reasons why you are not losing weight can be explained under the following categories:
- Poor nutrition and overeating
- Lack of physical activity and exercise
- Unhealthy stress levels
- Inadequate sleep
- Implementing risky weight loss programs
- Improper weight tracking or having unrealistic goals
Poor nutrition and overeating
A key component of a good weight loss program is proper nutrition, not the yo-yo dieting, but eating a balanced and varied diet. Eating too much, especially if it’s processed foods full of sugar and fat, can lead to weight gain. Overeating causes your body to store more energy as fat instead of using it for energy or muscle building. Poor nutrition, that is not have the right amount of carbohydrates, protein, vitamins, and minerals can cause your body to lose muscle instead of fat.
Lack of physical activity and exercise
Weight loss, and general well being, requires a combination of regular exercise and proper nutrition. Without regular physical activity, your body will not burn the calories you consume through diet, and any excess energy consumed is stored as body fat. Exercise also helps to increase muscle mass and metabolism. Regular aerobic exercise such as walking or jogging, in combination with strength training exercises can help to reduce body fat.
Unhealthy stress levels
Stress can cause the body to produce excess cortisol, which is a hormone that increases appetite and causes the body to retain fat. To combat this, it’s important to take steps to reduce stress levels and practice healthy habits such as yoga or meditation.
Inadequate sleep
If you are battling insomnia or not getting enough sleep each night, this can also affect your body’s ability to burn fat. Your metabolism slows down when you don’t get enough sleep and it can be more difficult for your body to break down stored fat. To ensure that your metabolism is running properly and efficiently, it’s important to get a good night’s rest every day.
Improper weight tracking or having unrealistic goals
You think you are not losing weight, but you probably are but do not know because you are not tracking your weight. It is important to keep a record of your weight, so that you can track it and make any necessary changes if needed. Additionally, setting realistic goals is key. Unrealistic goals will only set yourself up for disappointment; aim for small achievable goals like losing one pound per week or reducing the number of unhealthy snacks in your diet each day.
Implementing risky weight loss programs
A major reason for failure in weight loss efforts is trying to go too fast. Taking drastic measures such as fad diets and drastic calorie restriction can backfire in the long run, as your body will eventually adjust and you will stop seeing results. Instead of quick fixes, focus on making small lifestyle changes that you can maintain over time for a more effective approach to weight loss.
Our emphasis at Me Only Better is a cognitive approach, where you are deliberate in changing the thought patterns and behaviors that lead to unhealthy eating habits. Through this approach, you can successfully reduce your weight and improve your overall health without putting yourself at risk for dangerous dieting practices.
How Much Weight You Can Lose In Six Months
You can expect to lose one per week by following a healthy weight loss program. So, in six months you could safely lose around twenty-four pounds. It is important to note that the more you weigh at the beginning of your health journey, the more weight you will be able to safely lose over time.
How Much Weight You Can Lose In Six Weeks
Do not take drastic measures to lose weight fast, as these can backfire and have a negative impact on your health. However, if you maintain a healthy diet and exercise regularly for six weeks, you can expect to lose around eight to twelve pounds. The ideal weight loss goal is usually one or two pounds per week over time. This is achievable by having realistic expectations, setting attainable goals, and focusing on the quality of the food that you are eating rather than quantity, and working closely with a weight loss counselor or weight loss therapist.
How Much Weight You Can Lose In Four Months
Going by our rule of thumb of losing one pound per week where you implement a good weight loss program with discipline, in four months that will amount to sixteen pounds of weight loss.
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Cognitive Behavioural Therapy For Effective Weight Loss
When you have the right mindset and fundamental understanding of how to reach your weight loss goals through cognitive behavioural therapy (CBT), you are better able to implement the strategy for helping you to achieve success. CBT is a form of psychotherapy that helps to identify and challenge irrational beliefs and distorted thoughts that can lead to unhealthy behaviours such as overeating. In addition, CBT will also provide the skills and strategies to help you learn how to respond effectively and healthily in situations that may normally cause an urge to overeat or skip scheduled physical activity.
