Remaining faithful to a diet plan does not always mean significant weight loss will occur. There will be various reasons for a perceived plateau with weight loss. However, people often have habits which may be affecting their ability to lose weight. If you are looking for ways to break your weight loss plateau, then the right questions need to be asked.
Are You Constantly Eating Healthy?
Too much thought when making meal decisions that are healthy can cause the brain to produce more of the hormone ghrelin. If your brain produces more of this hormone than needed, then you will often feel less full. This will then cause your metabolism to decrease. The best option is to focus on the indulgent aspects of a meal like cheese or nuts on a salad and not simply the lettuce. Another thing you should be doing is choosing foods that seem like a treat, but are actually healthy. This can include a bowl of soup with a slice or two of whole-grain bread.
Do You Pay for Groceries with Plastic?
One reason people often go home from the store with more unhealthy items than needed is because the items are paid with a credit card. If you pay for items with cash, then you will be more likely not buy a significant amount of unhealthy foods. The reason is people do not generally feel an immediate impact at their wallet. Paying for cash means people are more aware of the amount being paid and may put an item or two that is not a healthy choice back on the shelf.
Do You Think About Exercising Too Much?
People who are anticipating a workout later in the day often eat more or indulge in certain foods due to knowing they can burn off the extra calories. This is not beneficial when dieting as people will burn off the calories from a snack, but not continue to burn calories to lose weight. If you want a snack before a workout, then consider a health bar, fruit, or anything that is less than 150 calories.
Are You Too Focused At Work?
Sitting for long periods of time will cause the body to stop producing lipase. This is an enzyme in your body that prohibits or helps to block fat the creation of fat. The best thing to do when at work will be to stand up and stretch at least once every hour. Another option is to squeeze a stress ball, tap your feet or use your legs to move your chair a short distance. These activities will help you be more active and can increase the amount of calories your body burns in a day.
Are You Getting Enough Sleep?
Many people who do not get enough sleep each night often feel more hungry the next day. The body is craving fat and carbs, but has not had any time to do its job overnight. If you do not get enough sleep at night, then eating more the next day is just adding on calories. The best way to burn off calories during the next day is to get at leas
Eating food slowly by taking more time chewing is healthier and can even help you lose weight. There have been many studies that have shown eating slowly leads to reduced calorie intake. This means that you can combine this technique with any diet plan when you are trying to drop a few pounds.
One aspect of eating slowly and chewing more is most people will also drink more. However, drinking water at meal time is a better way to go than a sugary beverage or alcohol. One reason is water helps a person feel less hungry and often means eating less at meal time. Another aspect to keep in mind about eating slowly is chewing more before swallowing may actually lead to reduced food consumption. The less food being eaten means fewer calories are being consumed. This will have an effect of losing weight over time. Eating more slowly will also make people less likely to overeat at meal time.
The body will need a certain amount of time to process food that has been consumed. This is will often be about 20 minutes. One reason people tend to overeat is they are getting impulses form the brain that make people think they are still hungry. The problem is they do not wait long enough for the chemicals in the stomach to tell the brain to stop eating. Another thing to keep in mind about chewing more is the stomach will not need to work as hard to digest food. This can lead to improved sleep and better results when trying to lose weight.
Most people will chew and then swallow food without even thinking. This is often a reflex which most people do automatically. However, people who do not chew enough when eating will be shortchanging their nutrition. Chewing food to break it down not only helps with digestion, but absorbing nutrients as food passes through the intestines.
The Benefits of Eating Slow
- Signaling – Vital signals are sent to your body to prepare it for digestion when chewing food. Chewing food is the start of the digestion process and lets the body know it needs to prepare to work.
- Digestion – The saliva in the mouth contains digestive enzymes that are necessary for digestion. If you do not chew enough, then food will be lacking these enzymes. Saliva also helps lubricate food so it can more easily pass through the esophagus.
- Dental Health – Proper chewing is necessary to help strengthen the jaw and teeth.
- Bacteria – Food-borne bacteria will be less likely to get into your gut when you chew more. This is due to the break down of large pieces of food that can cause bloating, gas, cramping, and other problems in the stomach.
The exact number of chews that are necessary when eating will vary. The average amount for people to see any benefits is about 40. One thing to keep in mind is increasing the number of chews will typically lead to a sore jaw until the muscles get used to this activity. However, obsessing on chew count is not a good way to go. Once you chew enough for food to lose its texture, then this should be sufficient.
Most weight loss programs involve a lot of dieting and exercises. If you are in such weight loss programs, you will need to forgo most of your favorite foods to achieve your goal. Reducing cravings and the amount of time spent thinking about food can make your dieting easier. Here are a few things you can do to stop thinking about food.
Eat regular meals and snacks
Cravings set in when you stay for long periods without food. This means that if you keep your stomach full, you can reduce the cravings. Carry a few snacks with you when going to the office. You can take these snacks any time that you feel the cravings setting in.
Avoid doing things that will remind you about food. This could be walking along the street that you used to buy your favorite cake or pizza or staying up late for movie that you used to watch while taking popcorns. It is important to identify these triggers and try to avoid them at all costs.
Chewing gum is one of the best ways of dealing with cravings. You will less likely think of that sugary cake or salty snack if you engage yourself in chewing gum. Chewing gum also releases serotonin, which helps in improving concentration level. Keep a pack of gum in your office or in your pocket.
Take a nap
Taking a quick nap when you feel the urge to go for your favorite food can help to reduce the craving. Cravings may also set in when you are suffering from lack of sleep. Chances are that when you wake up, the cravings will be gone. You will also wake up with something else in mind and you may end up attending to that issue rather than going for your favorite food