Why can’t I lose weight and why did I lose weight and then gain it back?
If you’ve ever found yourself in any of these situations, we’re here to help you crack that puzzle. Study findings by Scientific American revealed that 8 out of 10 people who lose weight end up gaining it back within 1 year of losing it. In other words, the majority of the people who successfully start on weight loss usually end right back up at square one in the long run. If you’re wary about not reversing your gains after your Keto weight loss plan or are keen to get it right the first time, our gym in San Diego has rounded up these proven strategies to help you get and keep the body of your dreams.
1. Watch the carbs- 50 grams per day
Can eating carbs make you gain weight? Our personal trainer San Diego receives this question many times from clients, so we thought we’d set the record straight today. Carbs are not the big bad when it comes to weight loss. However, too much of it- typically more than 200 grams per day- can gradually lead to weight gain.
The secret to how to eat carbs without gaining weight is trying to limit your daily consumption to about 50 grams. However, this isn’t a one-fit-all metric so you may need to consult with your physician. Here are a few more tips:
- Try to limit processed carbs as much as possible- these are the real culprits
- Embrace whole foods instead. We’re talking squash, turnips, beets, pumpkins, you name it
- Be choosy about packaged foods. Not every low-carb packaging is true to its word. You want to watch the ingredients lists for processed carbs and added sugars
Also, you need to find your ideal portion size, hence you may need to consult a nutritional specialist to find your sweet spot.
2. Don’t skip the most important meal
We’re talking about breakfast. While dieting is one way to shed a couple of extra pounds, skipping the first meal of your day can do more harm than good for your weight loss efforts in the long run.
Although we must say studies have shown that the impact of missing meals such as breakfast can have varying effects from one person to another. Additionally, research from some corners has found that it may or may not affect your metabolism. However, other studies have also shown that 3 in 4 people who eat breakfast end up successful in weight loss maintenance. So it can’t be a coincidence.
Breakfast eaters tend to exhibit certain qualities that aid in maintaining weight loss such as healthier eating habits as they can better keep their appetite in check. Of course, your breakfast food choices will also have a huge role to play.
3. Double down on protein
A lot of dieters and even our very own San Diego fitness experts attest to the power of this nutrient. But how does protein help with weight loss exactly? Here are a few science-backed reasons.
- Rise in peptide YY- This gut hormone is associated with satiety or the feeling of fullness. The more protein you eat, the more peptide YY your body produces
- Decline in ghrelin- Commonly referred to as the “hunger hormone,” ghrelin levels decrease with more protein intake
- Increase in metabolism- Protein has also been shown to elevate your basal metabolic rate (i.e. your metabolism when performing simple, everyday activities) and resting metabolic rate
In terms of what are the best proteins for weight loss, our
personal training team advises Chinese cabbage, beef, eggs, tuna, tempeh, oats, chicken breast, and more.
4. Hit the gym regularly
Weight loss is a journey that never lets up, yet some people treat it like a destination. Once you achieve your ideal weight, that’s just half the battle. You need to keep working on it every day to maintain your weight loss, and regular exercise is one way to do it.
Our fitness personal trainer advises the following as the best exercises for weight loss:
- Weight training
- HIIT workouts and more
As we grow older, our body fat percentage will rise while muscle mass naturally heads in the opposite direction. Exercising, at large, can help reverse this and thus fight off the effect aging may be projecting on your weight loss.
Weight loss is simply the result of burning more calories than you consume. When you fall into a slump, this equation becomes out of balance and the fat can pile up once more. To get the best personal trainer for weight loss, reach out to us today for guidance.
5. Keep measuring regularly – 300 fewer calories daily
Does weighing yourself regularly help you lose weight? You’d be surprised by the effect weighing yourself often can have on keeping your weight loss permanent. It can help you know the moment you’re veering off track so you can course-correct before it’s too late. Additionally, regularly checking in with the weighing scale can also replenish the motivation to keep taking that narrow yet rewarding road.
Beyond that, science also vouches for its benefits. One study established that individuals who weigh themselves- at least six times weekly- are more likely to be successful with their weight loss than those who don’t. Further research has also shown that people who regularly keep tabs on their weight tend to consume 300 fewer calories daily in comparison to those who aren’t so keen.
Prepare for setbacks
In your weight loss journey, there will be temptations that may derail your progress. You may stumble and fall, and give in to unhealthy eating habits or the obligations of life may knock you off your game at one point. However, the key is to not remain in the dust of failure but to rise up and try again until you get it right. Plan around tempting situations such as a holiday or even find Personal Training San Diego to help you every step of the way. Reach out to us today for more on how we can assist you to not just attain but also maintain the body of your dreams.