You're doing everything right. Eating better, exercising more. What's going on? Below is a list of some reasons you may be hanging onto extra weight despite all your efforts. And some solutions that might help.
1: You're not eating enough. This is the most common because our natural instinct when wanting to shed pounds is to cut back on calories. Initially, your body will recognize the deficit and respond accordingly. But once your body adapts (quickly I might add) it goes into self-preservation mode. Storing fat to protect itself from too few calories. You begin to cut even more calories and now you've created a cyclic effect before giving up altogether. Don't give up! Eat! Several smaller meals throughout the day. Rich in protein to help preserve fat burning lean muscle! Change some of your foods. Try to have a healthy breakfast. A bagel and a cup of coffee won't cut it (literally).
2: Not Enough Lean Mass. As we get older, oh and by the way that means starting around 30 years old our metabolism hits the decline button. Could be anywhere from 2-8% per decade! We don't gain weight just because we're getting older as most people think. it's because we lose muscle mass. Forget your 2 hours on a treadmill to see the calorie counter hit 1000 calories burned! You're just burning through muscle even more! Hit the weights!
3: You're not getting Enough Sleep: Circadian rhythm is disrupted when your sleep cycle is disrupted. 7-9 hours is ideal for most people. Anything less can throw your hormones out of balance and create cravings for sweets and comfort foods. Also, this doesn't mean go to bed at 3 am and get up at 11. Circadian rhythm doesn't work that way.
4: You Fail to Plan: Write things down. Track your food. Schedule your workout sessions like you would any other appointments. Stop making excuses. There's too much information available now-a-days to be uninformed. Not to say it's easy. But it is doable! Like Nike. Just do it!!!
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