So your diet now consists of whole foods, healthy fats, greens, and lean protein in the hopes of dropping those extra pounds. You make sure you have the right macros, and you’re even meal prepping so you don’t end up eating high-calorie food. But whenever you check the scale, it’s not moving or worse, the numbers have gone up!
The truth is it’s not enough to just be eating healthy if you want to lose weight. Read on to find out three reasons why you’re still gaining eight despite a clean and healthy diet!
The only real way to lose weight is to consume fewer calories than you burn. So if your meals don’t help put you in a caloric deficit then you’re less likely to lose weight.
Switching your diet from indulgent, hyperpalatable, and calorie-laden food to healthier alternatives is just a part of the equation. If you still have unhealthy food habits like overeating or eating when you’re not hungry, then your healthy food options may not matter as much.
Furthermore, some healthy food like avocados, nuts, and nut butters might have more nutrients but they can also be high in fat and therefor high in calories. So if you consistently eat too much of it, you still won’t drop the excess pounds.
So apart from the quality of the food you’re eating, you should also think about the quantity you’re consuming. Being mindful of your daily caloric intake makes a world of a difference when you’re pursuing weight loss.
If you’re seeing the pounds dropping consistently but suddenly there is a spike on the scale, you’re most likely retaining water.
Gaining water weight overnight is your body’s way of telling you’re consuming too much salt or overly-processed food. Other times, it’s a sign of hormonal changes or of being sedentary for too long. Sometimes, it can also be a sign that you’re dehydrated.
The good news is there are a few things you can do to prevent water retention. You can cut down on your sodium intake and focusing more on food that are rich in potassium, magnesium, and vitamin B6 like leafy greens, tomatoes, and bananas.
Of course, you shouldn’t forget about hydrating your body properly. Your body holds on to water when it’s not getting enough of it. So be sure to drink up to 8 glasses of water every day.
If you’re chronically stressed, chances are you will have trouble losing fat or managing your weight. You may crave for high-calorie comfort food when you’re stressed to make yourself feel better. Over time, this can lead to caloric surplus and, in turn, weight gain.
So you need a good stress management practice in order to avoid the ill effects of chronic stress. Partaking in mindfulness activities like yoga, getting an adequate amount of sleep, and working out are great stress-relievers.