- Balanced diet doesn’t have to be on a plate. You can spread the intake of different kinds of foods throughout the day. The important thing is to obtain enough of the nutrients needed from each class of food in a day, not at each meal.
Why is it that some people make a lot of efforts, including different diet plans; trying to lose weight but they either don’t get to lose or gain more than they have lost after a while?
There are many reasons why people don’t lose weight as intended; some of them are as follows:
- Many of our social interactions include food therefore many people consume more food than necessary, unconsciously.
- Restaurants portions have increased (particularly fast food) and this leads to eating more than we really need, when we eat out. Meanwhile eating outside the house is getting more common since many people are getting too busy to prepare meals at home all the time.
- We find it unacceptable to be hungry and usually eat junks in between meals. If you must eat between meals take fruits or a handful of nuts as your snacks.
- We misunderstand how weight is maintained and therefore use the wrong methods of losing weight like starving for a while and go back to eating more than necessary later.
- We are less active than in the past.
Is there any relationship between sleep and being overweight?
- If you don’t sleep enough, you may have time to eat more and thereby gain weight.
- Lack of sleep results in tiredness and less physical activity during the day, causing less energy expenditure than energy intake.
- Moreover you may think the reason for the tiredness is not eating enough and eat more thereby gaining weight.
- Lack of sleep is one of the things that make your body to be in an acidic state and this enhances weight gain.
- On the other hand, if you sleep too much and you are not active enough, you may be consuming more energy than you are expending while will result in weight gain.
How much weight is safe to lose within a month to avoid causing other health problems?
- It depends on your starting weight; experts recommend losing weight at a rate of ¼ to 1kg per week. Weight loss may be faster at the start of a program but generally, losing 4 kg per month is alright.
What can I do if am not losing as much weight as I desire?
- Be patient and don’t give up. Keep practicing all the principles especially eating healthy foods and engaging in a form of exercise. Once you’ve made the commitment to eat properly for life, the weight will surely drop. Remember it took some years or several months to reach your current weight; in the same way, it may take some months or even years to reach your ideal body weight.
Everyone can lose weight. Not everyone can or should be skinny, but everyone can reach a normal, healthy weight. It requires an acceptance that we cannot eat all we want, whenever we want. We can enjoy food and the occasions in which food is served, but our food intake must balance with our activities to achieve and maintain a normal weight.
If you are overweight, get your weight measured today and begin to monitor your progress as you practice the tips. You can be measuring your weight twice a month. At the beginning, you should be able to lose at least 1 kg every two weeks, the rate may decline later. If the rate seems to be too slow, don’t be discouraged, just keep practicing the tips; it’s a matter of time the weight will drop. Once a goal is achieved, every day is for maintaining. If you go back to eating more and exercising less, the weight will go back on.