15 warning signs Your diet allows you to gain weight, say experts
Does your diet help or hurt your weight loss efforts?
There is nothing more frustrating thanwinner weightWhen you try to lose. But before you fight, there are some things you may want to investigate a possible cause.
"If you feel like your clothes are a little tighter, it may not be entirely due to an excessive caloric intake," saysJen Bruning, MS, RDN, LDN, recorded nutritionist dietitian and spokesperson for the Academy of Nutrition and Dietetics. "Even if you are gaining weight, the reasons can be more complex than you think. »
There can benumerous Factors playing inWhy you could gain weight on your diet.
"It is true that the weight gain is the result of the taking in addition to calories than a person burns,The speed at which a person burns calories Can be impacted by many things, "says broon. "Genetics, medical history, current drugs, the amount of activity and the type and equilibrium of macronutrients can affect the way our body use and store energy".
If you encounter a weight gain, you must know that you are not alone. "Keep in mind that it's not rare for your weight to fluctuate," saysKelli McGrane, MS, RD, Dietitian and Losing! Nutrition consultant. "Exercise to hormonal changes, there are many reasonsWhy the ladder can increase or down some books. Rather than focusing on the weight changes day by day, hold a newspaper of your weight to see if it is always upwards ".
See if you meet one of these 15 warning signs of your diet can be gaining you weight so that you can stifle them in the egg and get back on track. Then make sure to try these15 underestimated weight loss tips that actually work.
You eat beyond satisfaction and eating to the point of feeling uncomfortable.
"Can cause a weight hyperphagia gain so that the amount of food consumed contributes to weight gain more than the type of food consumed, "says Brooke Glazer, RDN, nutritionist dietitian and nutrition advisor forRER NUTRITION. "Be aware of the size of the portions and how your body feels eating. The purpose of stopping eating when you feel satisfied and comfortably full, rather than eating beyond this point. Remember that the food is not going anywhere and you have unconditional permission to eat, so there is no need to eat too much now because you can have more tomorrow. To find out more, see these17 reasons why you are hyperphagia (and how to stop!)
You leave you too many hours go between eating.
"Waiting too many hours between meals can take you too hungry and when you enter a meal that you are hungry more likely to eat until you are satiated," says Glazer. "Insufficient consumption Conduct to eat too much and too much eating can cause a weight gain ".
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You do not pay attention to the parts even with healthy foods.
Can the people trying to lose weight can be making better food choices, like lawyers, olive oil and nuts, but eating too much of these foods will not be useful if the quantities are too big, "says Keri Gans, MS, RDN, CDN, author ofThe small change. That's why you have to be wary of30 healthy foods better eat you in moderation.
You are the retention of water.
"Your weight gain can be linked to water retention. While we could technically gain weight every day, a notable leap from one day to day is unlikely than additional calories, "Bruning said. "Symptoms such as bloating can be caused by water or gas retention. Do you need help to identify your bloating problems? Check10 reasons why you are constantly inflated, according to a dietician.
You are really stressed.
"Stress and chronic weight gain are a problem in our society - especially during this madman in our world," says Debbie Potts, practitioner functional nutritional therapy (NTP) and health consultantSunlightten. "External chronic stress factors and domestic stressors hidden impact on all you get it out of the interior. You can eat real nutritional food, but you can always experience a domino effect of internal failure and the professional exhaustion of body systems. If you think stress is the cause of your weight gain, take a look at the10 ways to relax a healthy eating works.
You have food intolerances.
"If you eat bad foods for your body, it can lead to irritation and inflammation of the intestine, including leakage intestine, which can prevent you from gaining weight" said Potts. And by "bad food", we are not just talking about ultra-transformed junk food. "" Bad foods "for you might even be healthy foods and dense nutritious foods as broccoli and beef fed to the grass. You do not knowUnless you test, investigate and correlate the results to create an individualized program to help you burn fat and be healthy outdoors. If it seems to be able to apply to you, learn more about these15 signs that you have food intolerance, according to dietitians.
Your snacks are too big.
"Many people snack and eat every 3-4 hours, but snacks can become more like meals," says Gans. "Do not keep track of your snack calories can quickly add up. I suggest that snacks are not more than 200 calories."
You're always hungry.
"A balanced diet that integrates fiber-rich carbohydrates, lean protein and healthy fat keeps most people satisfied for at least 3-4 hours during the day. If you are hungry every hour or 2, look at the foods that You are eating, says brunning. "Rights in simple sugars and fiber fibers and other nutrients can cause an increase, then a rapid decrease in blood glucose, signaling your brain that you need more energy. It can in turn bring you to eat more often, and more in total, that you would if your meals were more balanced. "
You drink caloric drinks throughout the day.
"If your weight evolves, but you do not want to eat more, it is likely that drinks are to blame," says McGrane. "Fantasy coffee drinks with energizing drinks, drinks can easily provide a calorie meal, but less filling than a real meal or a snack."
You eat too much salt.
"Many people meet a feeling / appearance of" Poplesse "after aMeal in particular salt"Bruning said." This bloated feeling can give you the impression of weight gain, but in healthy people, it will dissipate when you reduce your salt consumption. "
You have not changed the amount of alcohol you consume.
"If you are on a new diet, your alcohol consumption has remained the same (even increased in the summer), you may not lose weight," says Gans.
Your blood glucose is everywhere.
"If you often encounter signs and symptoms of being 'amusing'-Shaky, nauseating, thirsty, asleep in the afternoon and fatigue that is relieved by eating - you can have sugar problems in the blood, "says Potts." You may be stuck on the Russian glycemic mountains without stopping. It is at that moment that you burn sugar or "ignition" for fuel instead of grease or slow burning logs. " You can solve this problem by taking aMetabolic efficiency test Find your ideal with a macronutrient ratio. "
You have eliminated all the food you like.
"If your cravings have not been processed, a chocolate box after lunch can now turn into an entire chocolate bar," says Gans. "If you eliminate all the foods you secretly like when you do it", you are more likely to load. "
Your meals are large and less frequent.
"Most of everyone sometimes eat more than what is comfortable. But if it is a regular feeling, you maybe more than your body can treat healthy in one session," says Bruning. "It could lead to weight gain. But even if it does not, keep in mind that large regular meals could result in stomach / reflux burns, higher average blood sugars over time, or evenMess with your quality of sleep. "
You eat too rigidly during the week.
"During the week, you may be very strict from Monday to Thursday, then go to a mentality Friday to Sunday where the bustles open, which leads to overeating too much," says Gans. "It can sabotage your weight loss goals." Especially if you end up opting for one of theCheating meals that are never worth it, according to an expert.
