What Causes Fast Metabolism
People with more muscle mass burn calories faster. The metabolism slows down when you lose muscle as you get older. Males tend to have faster metabolisms than females. They have larger bones and are less fat to burn.
If youre overweight or obese, your metabolism is slower than it should be. If your blood sugar is too high, youll have to eat more to get the same amount of calories you need to stay healthy.
You Have Another Chronic Condition/disease
In addition to improper function of the endocrine system, other chronic conditions or diseases can be the culprit when it comes to sudden weight gain. If you notice you are gaining one-to-two pounds every few days , see your doctor ASAP, says Ellis Hunnes, adding that this is likely fluid weight, and can be an indication that your kidneys aren’t releasing enough liquid from your body.
This can be because your heart is not pumping strongly enough , your kidneys are failing, or you have liver disease that is causing you to leak fluid into your extracellular space ,” Ellis Hunnes says.
Stress Triggers Your Brain To Crave Comfort Foods And Stabilizes Your Fat Cells
According to Lofton, our bodies process stress with a fight-or-flight response.
“I liken that to we’re being chased by a bear,” she said. “Your body doesn’t focus on losing weight it actually makes you prepare for the run or the fight.
Chronic stress, like for an accountant during tax season or a college student during finals, is worse. It can cause brain trauma that leads us to crave comfort foods.
“The stress can make our fat cells a little more stable, but it’s more likely that we’re just taking in more calories during that time,” she said.
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Youre Not Getting Enough Sleep
When you dont get enough sleep, your body tends to gravitate toward junk foods rather than the healthy meals and snacks you have planned. In fact, research shows that getting less than five hours of sleep each night increases the likelihood of weight gain. So, make sure youre getting approximately 7-9 hours of sleep each night for optimal health, wellness, and to boost your weight loss efforts.
Alcohol Could Be Holding You Back
Alcohol can be a fickle thing when it comes to the keto diet. While it is technically keto friendly, it does in a sense pause ketosis, which can open up an opportunity for weight gain if you end up eating while drinking.
This takes place because alcohol is a unique substance. Many nutritionists casually refer to it as the fourth macronutrient, because it cant be processed by the body in the same ways that fat, protein, and carbohydrates are processed.
Because alcohol cannot be properly processed or stored like other macronutrients, it brings the metabolic process to a halt, including halting other calories that were in the middle of being processed and stored.
More importantly, the body also halts the metabolization of fat, in order to break down the alcohol. This is what creates the pause for people in ketosis that are already fat adapted.
Under the right circumstances, if youre drinking frequently enough, you could be losing all of the benefits that youd normally get out of the keto diet, which could result in weight gain pretty simply.
Additionally, the carbohydrates that come from most types of alcohols arent doing any help either, and could contribute to not only pausing your ketosis, but knocking you out of ketosis entirely
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You’re Snacking Too Healthily
“When my clients feel like they aren’t able to enjoy something indulgent from time to time, it often leaves them with hard-to-ignore cravings,” says registered dietitian Leah Kaufman, MS, RD, CDN of Leah Kaufman Nutrition. “For this reason, I allow my patients to eat 100 discretionary calories each day. It allows them to satisfy their cravings without falling off track.” Nine Peanut M& Ms, 12 gummy bears, and a single Reese’s Peanut Butter Cup all come in right around 100 calories. For more healthy snack ideas, check out these 50 Healthiest Snacks to Eat for Weight Loss!
You Have Food Sensitivities
I have left this for the end because it is less common than what the media make it sound. Being gluten-free has become a trend so people tend to attribute every issue to a food sensitivyt.
Having said that, a very small percentage of the population does have some food sensitivities to foods like gluten, soy, corn, tomatoes, nuts, and seeds that can contribute to belly bloat and hormonally-related weight gain.
If you think this is your case, it is best to ask your doctor about food allergy testing to determine which foods you are reacting to.
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You Aren’t Paying Attention To Your Sodium Intake
A high-sodium diet can make you retain water and bloat. And when you retain water in your gut, it can make it seem like you’ve experienced a sudden weight gain in your stomachwhen it’s just water weight. As Palumbo says, “sodium-related weight gain is easy come, easy go.”
The solution: Up your water intake and cut back on the sodium. Cooking more at home with fresh herbs instead of salt should help your belly deflate in a day or so. Dining out? Scan nutrition info at home before you head out and pick a healthy restaurant dish with about 1,000 milligrams of sodium or less.
How Does Weight Loss Work
Eating a calorie deficit is still the most widely accepted approach to weight loss – we don’t have any definitive research that has disproved this theory 90098-8/abstract” rel=”nofollow”> 1). It’s physics!
If you consume less than you burn, you will use up body stores of energy to support your daily needs, which results in weight loss over time. But as simple as the calorie equation sounds, it is not an exact science.
In a perfect world, you should be able to cut calories and see pounds fall off at a steady pace, but our bodies are much more complex than that. It is actually much more normal to see your weight go up and down as you progress through your diet.
Use this calculator to calculate your estimated caloric needs for weight loss:
Most of the time when people are looking to lose weight, they are aiming to lose body fat over anything else. But depending on a variety of factors, you could be experiencing an increase or decrease in any of the above that will be reflected on the scale.
Water weight is actually a very normal part of fat loss and more than likely the reason why you’re not losing more pounds. You see, your fat cells are pretty stubborn. Because fat is such an abundant source of energy for survival – if you’re ever stranded without food for long periods of time, you will eat away at your fat stores.
With all of these possibilities how can you tell if you are retaining water and what can you do about it?
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Secret Reasons You Gained Weight This Week
How many times has this scenario happened to you? You weigh yourself Monday morning, thinking you finally lost those pesky three poundsonly to see that they’ve crept back on by Friday. Or worse, you gained weight that you hadn’t even lost in the first place! What gives?
First of all, weight fluctuation is totally normal. In fact, your weight can easily fluctuate up to five pounds depending on what eat and other lifestyle factors, says Alexandra Napoli, a holistic health coach. But it happens to everyone.
Find out the secret problems that are causing the scale to rise by the end of the week, plus check out these The 7 Healthiest Foods to Eat Right Now.
Youre Not Looking At The Big Picture
Frustrated because youve been on your diet for three months and youve only lost, like, eight pounds? Before you freak out and try some new fad diet, think about whether your goal is just to lose as much weight as possible right this second, or to slim down healthily over time, so you can keep the weight off permanently.
We tend to look at weight loss in the short term, when its actually a long-term problem, says Dr. Weiner. There will be individual ups and downs every day, just like there are in the stock market.
Instead of taking a short-term POV on weight loss, consider looking at how your weight has changed over the past several years and how you would like to feel several years from now too.
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Keep Stress Levels Low
In this fast-paced society, its easy to lose track of your own internal state. Pumping out cortisol and other stress hormones hour-after-hour can take a toll on your health stress hormones can increase blood pressure, heart rate, glucose and create more visceral fat over the long-term. The work deadline youre so stressed about can hasten your biological deadline.
Regular exercise, good quality sleep, and meditation are three great ways you can help control your stress. Try to breath slowly and mindfully throughout the day, especially when you feel your stress levels rising. Meditation can lower blood pressure, heart rate, improve immune function, reduce inflammation, and improves ones overall health and sense of well-being. Your mind, body, and spirit will thank you for breathing life back into them, one breath at a time.
Remember, weight loss takes time, mindfulness, and patience. Start each day with a positive view towards your ultimate weight-loss goal. You will get there.
*Editors Note: The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.
What Is Skinny Fat
Skinny fat is a term that refers to having a high percentage of body fat and a low amount of muscle. … However, those with higher body fat and lower muscle mass even if they have a body mass index that falls within a normal range may be at risk of developing the following conditions: insulin resistance.
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Maybe Youre Just Missing Some Data
As mentioned above, while youre probably not outright lying, it could be that youre also forgetting to account for the few bites of your kids chicken nuggets that you didnt want to go to waste. Or that extra spoonful of peanut butter. Or the large glass of wine you counted as a medium. Likewise, the calorie counts on those food labels can be off.
Maybe youre counting your workout as high intensity, even though you spent much of it sitting on a bench between low-rep strength sets. Maybe you were so hungry afterwards, you ate more than you intended .
It happens were all human.
Why Am I Not Losing Weight
As frustrating as it may be, don’t be discouraged. There are other things that you should be paying much more attention to than your weight. And just because you aren’t seeing the scale budge as quickly as you’d like, doesn’t mean you aren’t losing body fat or dieting correctly. There are a number of factors at play here, and understanding what’s going on in your body can save you a lot of stress and help you to be more successful in the long run.
Here’s your complete guide to how weight loss works, why you aren’t losing weight, and what you can do about it.
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Why Do You Really Gain Weight
First, some bad news: All nutritional approaches or diet plans stop working at some point. Weight loss stops. You dont see changes, and you believe that either you or the plan are no longer functioning. The good news: When it appears to stop working, its actually still working.
Confused? Stay with me and itll make more sense.
We know that as you lose weight, your metabolism tends to slow downalthough its not absolute. We also know that if youre patient about , then youre more likely to keep it off for good. But most people quit before significant weight loss occurs. It usually looks something like this:
Step 1: You lose weight
Step 2: You stop losing weight
Step 3: Youre still not seeing any changes.
Step 4: Weight gain.
Step 5: Youre pissed off, frustrated, and quit.
This process usually happens in less than 6 weeks. If you believe some studies, the average person diets for an average of 6 weeks followed by 14 weeks off a diet. Thats not a good balance of results.
The thing is and what no one tells you steps two and three are often an important part of the weight-loss process.
Dropping one to two pounds per week is considered healthy, but its also the average. That means you might lose four pounds one week and zero the next. On those weeks when the scale doesnt change, its not necessarily a sign that your body has reached its weight-loss limit.
Healthier Foods Are More Expensive
It may seem that healthier foods are more expensive than their unhealthier alternatives. However, if you try replacing ingredients with healthier alternatives, you’ll probably find your meals will work out costing less.
For example, choosing cheaper cuts of meat and mixing it with cheaper alternatives such as beans, pulses and frozen veg will make it go further in casseroles or stir-fries.
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Stress And Exhaustion Are Throwing You Off
If youre up at night worrying about your aging parents, your hormonal teens, and the general crappy state of the world, this can affect your metabolism. Stress and lack of sleep can cause a cascade of hormonal changes that change your metabolism and affect your sense of hunger and fullness, Dr. Sowa explains.
Stress pumps up the hormones ghrelin and cortisol, which increase your appetite and can make you crave carbs at the same time, it dials down the hormone leptin, which helps you feel full. Not surprisingly, a recent Swedish study of 3,872 women over 20 years found that the more stressed you are by work, the likely you are to gain weight. Stress also affects your ability to get a good nights sleep, and we know that lack of sleep can also throw off your metabolism rates and hunger cues.
What you can do: Its easy just fix the world and make everyone around you kinder and more sane.
Your Family History Or Genetics Could Be Causing You To Gain Weight But These Are Possible To Overcome
Lofton said that while genetics can predispose people to gain weight or have trouble losing weight, it could be overcome.
“We think, ‘My mom was heavy, my dad’s heavy I’m just destined, there’s nothing I can do,'” Lofton said. “It’s also about prevention when we’re younger, before we reach overweight, making sure our lifestyle is as active as it can be. Environment can make all the difference.”
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Your Insulin Levels May Be Out Of Whack
If youve been battling weight issues for a while and none of your efforts are moving the needle, make an appointment with your primary care doc or a weight-management physician, who can assess you for insulin resistance or prediabetes.
Insulin is the hormone that signals the body to pull glucose out of the bloodstream and store it in the muscles, liver, and fat, explains Tirissa Reid, MD, an obesity medicine specialist at Columbia University Medical Center and Diplomate of the American Board of Obesity Medicine. But when youre overweight, the cells dont recognize the insulin as well, so the pancreas has to pump out more and more sometimes two or three times the normal amount until the cells respond.
These high insulin levels keep the body in storage mode and make weight loss more difficult, says Dr. Reid. The beginning of this road is insulin resistance when your pancreas is working overtime, but blood sugar levels are still normal. All that extra work wears out the pancreas until it can barely do the job of keeping the blood sugar in normal range. Left unchecked, insulin resistance can lead to prediabetes, in which blood-sugar levels are slightly elevated if thats not treated, you can develop full-blown type-2 diabetes.
What you can do: The most effective way to reverse this trend is to eat a diet low in refined carbs and added sugars, and to become more physically active, since muscles respond better to insulin after exercise, says Dr. Reid.
How Can I Stop Rapid Weight Gain
In fact, you may be surprised at just how easy it is to avoid gaining weight!
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You Are Putting On Muscle
If you are follow any type of resistnace or stregnth training program, you might be gaining muscle mass. Technically, this can still be considered as gaining weight but muscle has less volume per pound so while you might be gaining weight, you might also be looking leaner.
If this is your case and it is your goals to gain muscle, do not pay attention to your body weight and focus on other signs of your progress like your strenght, how your clothes fit and your measurements.