Weight loss isn't easy, and progress never happens quite as quickly as we would like. However, if you feel like you have been doing all the right things day-to-day but haven't seen results after weeks of focus on diet and exercise, weight loss sabotage may be an issue. There are a number of factors that can undermine your weight loss efforts, and here are 4 tricks for preventing common types of weight loss sabotage.
- Learn healthy stress management techniques.
Excessive stress can definitely sabotage your weight loss efforts. High levels of stress hormones can be the source of food cravings – especially carbohydrate cravings – and can cause your metabolism to slow. Cravings can cause us to eat more calories than we realize, and stress-induced metabolic changes can slow the rate at which those calories are burned. The combination of these two factors can lead to serious difficulties in losing those extra pounds, or worse, additional weight gain. Taking a stress management class or using stress busting techniques like yoga to better control your stress levels can help you overcome this hurdle on your path to successful weight loss.
- Get enough sleep.
Poor sleep habits can increase levels of cortisol in the body, which leads to higher calorie intake by inhibiting feelings of fullness. It can also alter metabolism, prompting the body to store more calories away as fat. Avoiding this issue means getting a solid and consistent 7 to 9 hours of sleep every night. If you find that a sleep disorder is making that an unattainable goal, seek treatment – good sleep is not only important for weight loss, but is essential to your overall health as well.
- Avoid crash or starvation diets.
Radical diets that call for extreme calorie counting or very limited choices are a chief culprit in weight loss sabotage. While they may offer quick results at first, over time they generally do more harm than good. Extreme calorie cutting can prompt your body to go into starvation mode, slowing metabolism to conserve energy. That means that you'll burn fewer calories and store more of them away as body fat. Limited food choices can intensify cravings, leading to binges, and result in nutritional deficiencies that complicate weight loss efforts and compromise health. Seeing a weight loss specialist for a healthy weight loss plan is your best bet for avoiding this trap.
- Check your hormones.
Last, but certainly not least, on the list of common diet sabotaging issues are hormonal imbalances. One of the most common symptoms of this problem is weight gain, and those extra pounds can be extremely difficult to shed. That's because hormonal problems can have a big impact on the metabolism, slowing calorie burn and altering the way the body stores fat. So get your hormone levels tested. If there is a problem, look into bio identical hormone replacement therapy (BHRT) to correct your hormone levels. BHRT uses natural hormone supplements, derived from plants, that are identical to those produced by the body. That means that, unlike traditional hormone drugs, BHRT can bring the body back in balance more safely while effectively correcting hormonal imbalances that may be sabotaging your weight loss plans.