Are you stuck? Struggling to make headway in your weight loss goals? Wondering why you can’t seem to control the weight gain? Here are a seven factors that could be contributing to your weight gain.
One of the best things you can do for a successful weight loss journey and fresh, new lifestyle is drink water. I know! Water weight is a real thing. You may have even noticed your weight from last night to this morning was an increase of 2lbs. How does that even happen, right??? Long story short, our body as an innate ability to hold on to water, why… for survival of course! We want our body to hold on to water so that we do not dehydrate. So a lot of your detox diets are actually just helping you dump a bunch of your bodies water. Losing water weight may seem like the quickest way to cut the pounds, but it can increase your bodies chances of homeostasis imbalance.
It is recommended that women drink 91 ounces and men drink 125 ounces from all sources, water, other beverages and foods with a higher concentration of water. “Drinking water is important during weight loss because it provides hydration without unwanted calories. Drinking non-caloric fluids like water before or with a meal can help a dieter feel full sooner,” explains Donna Logan, RD, a registered dietitian at the University of Texas Medical School in Houston. “So in addition to not adding calories, drinking water may help replace or avoid unnecessary food calories found in snacks or extra servings at mealtime. Drinking water also helps flush wastes from the body, which is especially important during times of fat metabolism and weight loss.” 
Drinking Empty Calories:
We can count up all the calories in our food consumption, but don’t forget about those pesky calories in your drinks as well! I have sat down with a patient in nutrition counseling going over and over their food journal, racking my brain as to why their calorie count was low enough that we should be seeing weight loss and we had not over the last couple of weeks. After more digging, my patient realized there were still calories unaccounted for, such as their morning Starbucks on the commute in, a coffee with a creamer and sugar mid morning, lunch soda and another soda for the commute home. According to our calculations, that was teetering really close to an extra 1000 calories in her day. Be weary of your calories in your drinks! They can really sneak up on you!! To avoid consuming too many calories in your beverages, try water with lemon or a fruit infuser to help your water gain a hint of flavoring without the added calories.
Junk food addiction:
Most processed foods today don’t resemble whole foods at all. These are highly engineered products, designed to get people hooked.  Did you know that processed foods are not just processed for added flavorings, but they are engineered to convince your brain you HAVE TO HAVE IT! In the book The Dorito Effect, we learn just how many millions of dollars the food industry spends on marketing, flavoring and texture to keep you coming back for more.
Did you know the two most common hormones in the female body is estrogen and progesterone? These two hormones are unique to women to give us our monthly cycle. Progesterone’s major function is to prepare the female body for pregnancy. When our progesterone levels are low, we can experience heavy irregular periods, weight gain around the stomach area, fatigue and lower energy, lower sex drive, anxiety and depression, hair loss, poor sleep, endometriosis which can cause infertility. You will also experience sugar cravings, fluid retention, and extra fat storage. 
We offer an Hormone test here in our office to find out if your hormone balance is off. It is a simple invasive test, and we will receive the results within 7-10 business days. For more information schedule a free consult here. This link will take you to our Health Sculptor Appointment book. Fill in the boxes and don’t forget to comment Hormone Test in the comment section and submit. We will call you directly and help set up an appointment that works best for you.
Many people overestimate the amount of calories burnt during their daily fitness time. These days many of us are wearing smart watches of some sort that will count our steps and even count our amount of calories, however, if your smart device isn’t good at capturing your heart rate while working out they may not be as accurate on their count.
Some believe if they have burnt 800 calories today, they can consume an extra 800 and still maintain their weight. Be careful of this thinking. Unless you are trying to gain weight…this isn’t the best way to balance your calorie input vs output.
When working out the calories you burn can vary depending on intensity and the kind of exercising you do. Running, cycling, strength training and swimming all have different ranges of calories burnt.
For some low impact cardio click here.
There are so many wonderful things that happen when we sleep! Here’s just a fun Ted talk that explains the importance of sleep in regards to removing waste in our brains and possibly decreasing causes of dementia/Alzheimer’s. Additionally, there is an importance to sleep and your bodies ability to maintaining weight. An article by the Cleveland Clinic mentions that some of the short term negative impacts of sleep deprivations include lack of alertness, impaired memory, relationship stress, quality of life could be impaired causing you to be less likely to do your normal daily activities such as exercise, you are also more likely to have motor accidents. 
Be careful of rewards. If you have successfully lost a pound each week this month and want to celebrate, go for it! BUT, let’s do this in a healthful way…instead of consuming food and drink to celebrate get yourself a massage, a new haircut or my personal favorite…new kitchen tools! Not wanting to spend any money? Give yourself a facial at home using ingredients you find around the house. Grab your sweetheart! Facials are great for the men in our lives too. PS…if you have an egg allergy this is NOT the mask for you.
- “The Importance of Water in your Diet,” Everyday Health.
- “10 Leading Causes of Weight Gain and Obesity,” Healthline.
- “Do you have a Hormone Imbalance?” WebMd
- “What Happens to the Body When You Don’t get Enough Sleep,” Cleveland Clinic
Nutritionist & Health Specialist