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Jill Weisenberger, M.S., R.D., C.D.E., Lifescript
Nutrition Expert
You’re cutting down on fat, controlling carbs and
exercising religiously. So why aren’t you losing weight? Here are 10 things
that will derail your quest for a slimmer body. Plus, how calorie-conscious are
you? Rate yourself…
You’re no slacker when it comes to your health: You
exercise, watch what you eat, use portion control, and can resist Ben &
Jerry’s without a problem.
Yet the scale needle still won’t budge.
Why are so many dieters destined to regain lost weight
or never lose anything at all? Here are 10 reasons your body isn’t behaving:
Physical Factors
1. You don’t have
enough muscle.
The more muscle you
have, the more calories you burn. Fat and muscle tissues consume calories all
day long whether you’re running, reading or sleeping. No matter what you’re
doing, muscle rips through more calories than fat.That's why men burn
calories a lot faster than women; they have more muscle.
What to do: Lift
weights. You don’t have to get huge, but building and maintaining muscle week
after week, year after year makes a difference in the long run.
Registered dietitian
and certified personal trainer Marci Anderson has her clients alternate between
strength exercises and heart rate-raising cardio in each session.“That way, their
strength training includes the calorie-burning effect of cardio.”
2. Genetics: The apple doesn’t fall far from the
tree.
If both parents are obese, you are much more likely
to be obese, says Jill Comess, M.S., R.D., food science and nutrition program
director at Norfolk State University in Virginia.“Researchers estimate that your genes account for at
least 50% - and as much as 90% - of your stored body fat,” she says.
What to do: You’re not doomed. Your weight-loss
challenge is just 10%-50% greater.
“Losing even just a few pounds makes you healthier
and less likely to develop diabetes, high blood pressure, heart disease and
cancer,” Comess says. “So you don’t have to be super-slim to improve your
health.”
3. You’re getting older.
A sluggish metabolism is a common aging problem. And
we encourage it by sitting in traffic, long hours at the office and in front of
computers.All this inactivity means we gradually lose muscle
and increase body fat, resulting in a metabolic slump. But it’s not unbeatable.
What to do: First, lift weights. But don’t
underestimate the power of just moving. You faithfully walk the treadmill for
an hour each day or go to yoga class, but what are you doing the other 23
hours?
It’s a no-brainer: Folding laundry, walking to a
co-worker’s desk and cooking dinner burn more calories than just watching TV,
emailing your co-worker or driving to the pizza joint.Thin people fidget and move (called non-exercise
activity) more than obese people, research shows. In fact, such antsy behavior
might burn as much as 350 more calories per day – the equivalent of two
doughnuts.
4. Your body can’t keep up.
To survive in the days before supermarkets, your body
evolved some complex starvation-coping strategies.Now that food isn’t scarce, these processes can work
against us, explains Jim Anderson, M.D., Professor Emeritus, Medicine and
Clinical Nutrition at the University of Kentucky.“The intestines make about two dozen hormones – some
that stimulate eating and others that decrease the need to eat,” he says.
The sophisticated hormonal response can’t cope with
our sedentary lifestyle and all those tempting Twinkies, potato chips and
frozen dinners we gobble, he says. So it’s harder to maintain ideal body
weight.
What to do: You can’t fight evolution, so you have to
focus extra-hard on those things you can. Be active every day and fill up on
low-calorie foods, such as broccoli, carrots, tomatoes, green beans and other
non-starchy vegetables.
5. Your medicine cabinet is to blame.
A host of drugs that treat diabetes, depression, high
blood pressure, inflammatory disease and more affect weight regulation. Some
will make you hungrier and others stimulate your body to store fat. And if a
drug affects the brain, there’s a good chance it affects weight, Anderson says.
What to do: Ask your health care provider if an
alternate drug or a lower dose could work, but don’t change your medications
without discussing it first.
Self-Sabotage
Are you your own worst diet enemy? It’s easy to let
everyday life get in the way of making smart food choices. The drive-thru
instead of a home-cooked meal is an obvious mistake. But you could be sabotaging
yourself in some not-so-apparent ways too.
6. You underestimate portions and calories.
Even dietitians underestimate calories – and by huge
amounts! One study found that women and overweight people miscalculate more
than others.Other studies suggest that the greatest
underestimating occurs when the meals are the largest, and that it doesn’t have
anything to do with how fat someone is.
What to do: Follow the portion guidelines at
mypyramid.gov for several days. Use measuring spoons, measuring cups and a food
scale to guide you. Then plug in your food choices on that site or another
reputable one to calculate your calorie intake. And read every food label for
serving size and calories.
7. You eat mindlessly or when distracted.
Do you eat dinner in front of the TV? Do you stop
eating when you’re full or when the show is over? All too often, such
distraction leads to more and more mouthfuls of pasta or potatoes.If you’re munching from a bag of chips or a box of
crackers, you can’t keep track of how much you’ve eaten.And plenty of dieters report they didn’t even realize
they had snacked from the candy bowl or nibbled from a child’s plate until it
was too late.
What to do: Make it a house rule to eat from a dish.
Always. No bags, cartons or fistfuls. Put it in a dish, sit down and savor the
taste as you eat – without distraction. That means that if you’re going to grab
the crust of your daughter’s grilled cheese sandwich, you have to put it on a
plate first.
8. You deprive yourself.
Your list of can’t-have foods is so long, it rivals
the nation’s tally of foreclosed homes. In fact, you’ve been so strict with
yourself, you can’t remember the last time you ate a doughnut, candy bar or
slice of pizza.Then - like so many times before - you give in, scarf
down something taboo, and now you’re mad at yourself.So what the heck, you think: You’ll just eat
everything on your forbidden list to get it out of your system. You’ll start
your diet over again tomorrow – or next week.Problem is, you can’t get it out of your system. It
just doesn’t work that way.
What to do: No more setting yourself up for feeling
deprived. In fact, no more dieting.
Take the focus away from that list of bad foods and
emphasize those that are good for you. If 90% of the time you eat a wholesome
diet of ample fruits and vegetables, some whole grains, lean meats or other
sources of protein, then the other 10% doesn’t really matter.
So enjoy that glazed doughnut – but just one. If you
want another, it will still be there tomorrow. After all, doughnuts or candy
bars or pizza or whatever won’t drop off the face of the earth.
9. You’re usually good, but…
You always watch your portions. You start every
morning with a healthful breakfast and eat only baked chicken, not fried.Always that is, unless you’re on vacation or dining
out. Or celebrating a birthday. Or sharing an anniversary. Or honoring your
son’s first home run.Consistency is key to dropping pounds. Researchers
involved with the National Weight Control Registry found that those who eat
similarly day after day are more likely to maintain weight loss than others.One splurge meal in a restaurant can easily undo all
the small calorie-saving tricks you employed the whole week before. Derail
yourself every week and you’ll never get anywhere.
What to do: Again, stop dieting and start making
small changes you can live with.
Find ways to celebrate that don’t involve
high-calorie eating (like a manicure) or take half of that restaurant meal home
to celebrate again tomorrow.
10. You overestimate your calorie burn.
Gym machines are notorious for overestimating the
calories burned by exercisers, and dieters can easily out-eat their workouts.
Your 30-minute power walk might burn 200 calories, but that won’t make up for
your after-exercise power smoothie.
What to do: Exercise is an important tool in
controlling your weight and maintaining good health, but stop rewarding your
good work with food.
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