Lack of Sleep
Ideally, adults should get about seven to eight hours of sleep each night. According to Harvard School of Public Health, getting less than this can interfere with weight loss, because it affects hunger-stimulating hormones in your body. When you’re sleep deprived, leptin, a hormone that tells you that you’re full, decreases, and ghrelin, a hormone that stimulates your appetite, increases. This results in cravings for during your waking hours, and you might find yourself snacking often on fatty, high-carb foods.
Lack of Water
Not drinking enough water can trigger dehydration, which can keep you from losing weight. The Nature’s Sunshine website states that dehydration depletes cells of energy. As a result, you eat more, thinking that you’re hungry, when you’re really thirsty. They recommend drinking eight 8-ounce glasses of water a day. By drinking cold water, you can even increase your metabolism.
Too Much Stress
If you’re constantly stressed, you might not lose any weight, due to the increase of the stress hormone cortisol in your body. Experts at the University of New Mexico state that cortisol can trigger cravings for unhealthy foods and that it can also transfer fat from other parts of your body to your abdomen. They recommend combating excessive stress by practicing relaxation techniques, such as yoga, deep breathing or tai chi. Maybe delegating tasks and not taking on more than you can handle might also work.
Too Much Food
Portion distortion can keep you from losing excess weight, and is something that you might not be aware of. According to the American heart Associations, Americans eat 300 calories more than they did in 1985, and part of this is because of the increase of portion sizes. One restaurant portion is often enough to feed two, and sometimes even three, people. Being more aware of the difference between a portion and serving size can help you prevent this pitfall.
As you change your eating and exercise habits, your body adjusts, and initially, you might see a reduction in your weight. Over time, your body gets used to your new lifestyle habits, and the effects might not be as powerful as they once were. This is especially true if you always stick to the same exercise and diet routine. Switching it up can shock your body into losing weight again. For instance, add speed intervals into your cardio routine, or use different cardio equipment instead of always using the same machine. You can also, cut some more calories here and there to continue to see results.
Harvard School of Public Health
University of New Mexico
American Heart Association