One of the most important things you can do when losing weight is to do some form of resistance training, such as lifting weights. This can help you maintain muscle mass, which is often burned along with body fat if you are not exercising Lifting weights can also help prevent metabolic slowdown and ensure that your body stays toned and muscular Strength training is an effective way to lose fat.
It prevents the loss of muscle mass often associated with weight loss and helps maintain long-term fat loss. Binge eating involves rapidly eating large amounts of food, often much more than your body needs. This can be a significant problem for many people trying to lose weight. Some may binge on highly processed foods, while others binge on relatively healthy foods, including nuts, nut butters, dark chocolate, cheese, etc.
If you frequently binge on food, it may be the reason why your weight loss journey seems to be at a standstill. Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of exercise that increases your heart rate.
It includes activities such as jogging, cycling, and swimming. It is one of the most effective ways to improve your health. It is also very effective at burning belly fat , the harmful visceral fat that builds up around your organs and causes disease 20 , Try to do cardio regularly. It helps you burn fat, especially around your midsection.
Lack of exercise could be one reason for a weight loss plateau. Sugary beverages are significantly fattening items in the food supply.
Even fruit juices are problematic and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit. Avoiding all sugary beverages is an excellent weight loss strategy.
Good sleep is one of the most important factors for your physical and mental health as well as your weight. Studies show that poor sleep is one of the single biggest risk factors for obesity. Lack of quality sleep is a strong risk factor for obesity. It could also hinder weight loss progress. On the other hand, a more recent trial in found little difference in the results of a nutrient-dense, low fat diet versus a nutrient-dense, low carb diet Finding a sustainable meal plan that you can enjoy long term is key.
Low carb diets have many positives beyond just weight loss. They can also lead to improvements in many metabolic markers, such as triglycerides , HDL good cholesterol, and blood sugar, to name a few 28 , 29 , 30 , If you are unable to lose weight, consider trying a low carb diet.
Many studies show that a low carb diet can be an effective weight loss strategy. You — and your diet — have been firing on all cylinders. But then there is that seemingly inevitable backslide, with pound after pound creeping back on despite your best efforts.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Your weight set point is a combination of several factors, including your:. Weight set point and metabolism play for the same team: Your metabolism burns energy at a rate that will maintain your weight set point, even if that point is heavier than is healthy.
Beware of the quick-fix, Dr. Griebeler warns. This makes it harder for you to add those foods to a healthy, balanced diet. In addition, fuelling your body properly helps you regulate your energy levels and appetite, making the task of weight loss easier.
Speak with a professional, keep a food log and keep track of your lifestyle changes following weight loss. World Canada Local. Full Menu Search Menu. Close Local your local region National. Search Submit search Quick Search.
Comments Close comments menu. And another study published in the The American Journal of Clinical Nutrition found that when people stood up and stretched once an hour, they saw a boost in metabolism of roughly 13 percent. Lack of sleep can affect hormones, ultimately affecting metabolism. A study presented at the North American Association for the Study of Obesity found that those who got less than four hours of sleep a night were 73 percent more likely to be obese than those who got the recommended seven to nine hours of rest.
There is certainly something to be said for shutting down your kitchen at a designated time, and making a conscious effort to spend that time winding down and easing yourself into sleep.
And of course, these efforts will have effects on your health that go far beyond simply losing weight. Want more tips like these? Sign up for our newsletter and follow us on Facebook , Twitter and Instagram. IE 11 is not supported. For an optimal experience visit our site on another browser. Share this —. Follow better.
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