Maintaining a healthy weight is essential to protecting against chronic diseases like diabetes, heart disease and even cancer. Unfortunately, statistics show that 35% of adults in the United States are clinically obese and an additional 34% are overweight.
Most people are aware of the health dangers posed by being overweight, but they don’t know how to achieve a healthy weight. If you’re struggling to slim down to a healthy weight, you should check to see if the following problems are hindering your weight loss efforts.
#1) You Drink Too Much Soda
You can’t expect to lose weight if you drink soda daily. Soda is loaded with sugar – with a single 12-ounce beverage containing more table sugar than the daily recommended allowance set by the American Heart Association (AHA). As this sugar fills your body, it encourages the development of fat, which leads to weight gain. Instead of drinking soda or other sugar beverages, drink water to encourage weight loss.
#2) You Aren’t Exercising Enough
If you rarely exercise, you won’t lose weight. Exercise plays a key role in weight loss by burning excess calories and fat. What’s alarming, however, is that only 20.6% of Americans get the recommended amount of exercise, according to the Centers for Disease Control and Prevention (CDC). Currently, the CDC – along with other national health organizations like the AHA – recommend 75 to 150 minutes of aerobic exercise per week for adults.
If you fall short of these recommendations, consider the following tips to get more exercise:
- Exercise while watching TV.
- Go for a walk during your lunchbreak.
- If you work in front of a desk, invest in a standing desk.
- Take the stairs rather than the elevator.
- Use a fitness tracking device to monitor how many calories you burn each day.
#3) You Consume Too Much Sodium
Sugar isn’t the only culprit behind weight gain. Another food-based ingredient to keep an eye out for is sodium. Found in everything from potato chips and candy bars to soups, deli meat and more, sodium is used as a flavoring agent and preservative. When you consume too much of this substance, though, it leads to elevated levels of sodium in your blood, which in turn causes your body to retain water. And when you suffer from water retention, you’ll naturally weigh more. To encourage weight loss, try to consume no more than 2,300 mg of sodium per day.
#4) You’re Suffering From a Thyroid Disorder
Even if you follow a strict diet and exercise on a regular basis, a thyroid disorder could prevent you from losing weight. Hypothyroidism, for example, is a relatively common thyroid disorder that involves below-average levels of thyroid hormones. If your thyroid gland doesn’t produce a sufficient amount of hormones, it can disrupt your body’s metabolism, resulting in symptoms such as depression, fatigue, indigestion and weight gain.
#5) You’re Consuming Too Many Calories
Going to the back to the basics of weight loss 101, the number of calories you consume will affect your ability to lose weight. Medical experts recommend men consume 2,500 calories per day and women consume 2,000 calories per day. Of course, many people consume significantly more calories in their daily diet. When you consume too many calories, your body won’t burn fat. Rather, it will continue to use the consumed calories for energy. If you moderate your caloric intake, on the other hand, your body will burn fat for energy, allowing you to gradually lose weight.
#6) You Are Too Stressed
If you are too stressed, you may have a harder time losing weight than someone who’s relaxed and not stressed. One study suggests that stress plays a “major role” in the formation and management of obesity. Similar studies have reinforced these findings, indicating a strong correlation between stress and body weight.
To manage your stress, consider getting a massage. For centuries, people have used massage therapy as a natural way to relax the body and mind while lowering stress levels in the process. In addition to massage therapy, you can also lower your stress levels by performing meditation or deep breathing exercises. Once you begin to relax, your body’s hormone levels will normalize, allowing you to lose weight more easily.
#7) You Have a Food Allergy
In some cases, a food allergy can cause you to gain weight. As the name suggests, a food allergy is an allergic response to a specific food or beverage. Normally, an allergic response doesn’t occur when you eat food or drink a beverage. If you have a food allergy, however, consuming a specific type of food or beverage will active a response your immune system. Your immune system will view the food or beverage as potential threat, so it responds by attacking the ingested substance with various infection-fighting chemicals. When this occurs, your body’s chemistry will shift, resulting in additional weight gain.
To learn more about Atlanta Chiro and Wellness’s integrative medicine services, contact us today.Share