Why Am I Gaining Weight Even Though I Do Not Eat Junk Foods or Snack Frequently?

I have done everything right. I pass up my favorite pizzas and avoid drinks at the party. Eliminating all junk foods and snacks, but I wonder why all my lifestyle changes are not helping me lose weight. I heard so many stories from my family and friends. Here I am also joining in the ride. Hoping to share my journey help you get an insight into how weight loss works on the long runway.

You’re Stressed or Not Getting Enough Sleep

When COVID-19 was declared in 2020, the world needed to stay in social distancing with quarantine. Covid restrictions and other circumstances made me pause all my gym and outdoor activities. There were also other situations, working from home, taking care of kids, being away from family, and the heartbreaking news of losing my sibling that caused me to gain 20 lbs in a year. The weight I gained in a year was record break weight gain in my life. Even thought I didn’t gain that much weight in my two pregnancies. As a petite person, I always stayed in 4 to 6 size clothes, but last year was very tough, and I ended wearing extra-large sizes clothes. The stress from everything that causes my body to pump out cortisol ( stress hormone).

Researchers have long known that rises in the stress hormone cortisol can lead to weight gain. This is because every time you’re stressed, your adrenal glands release adrenaline and cortisol, and as a result, glucose (your primary source of energy) is released into your bloodstream.

Stress hormones also slow the metabolism, which could also trigger weight gain. It also may interfere with sleep habits. Due to the uncertainty of COVID, I could not sleep; as a result, I was craving a lot of sugar-carb and other food. Because sugar supplies and junk related food to the body with the quick energy filled me when I was stressed.

Weight loss is a marathon, not a sprint.

Losing weight takes hard work, dedication, and much effort. Nothing happens fast. Look at marathon people, and it takes a long time to train for a marathon competition. The same thing applies to the weight loss journey, and no one wakes up one day magically 20 pounds lighter. I wish I could lose all the 20 pounds in a couple of weeks, but that didn’t happen to me. The frustration with slow weight loss is a common reason for quitting for me from this journey. But, believing myself with positive mindset is very important . I have been working on my lifestyle change since April 2021—joining back to exercise, including Pilates, Yoga, and changing on my diet plan. As of writing this blog today’s , I am ten pounds lighter than my heavy weight in March 2021. My goal is to lose ten more pounds in the next six months. These are the simple steps I am following and hoping these simple steps of healthy tips will also work for you as well.

Stick with healthy food

The best foods for weight loss include foods high in nutrition and low in calories –

supporting good health and helping you stick to your calorie limit. Other great options are foods that help reduce hunger or cravings, helping to keep you on track. These include options rich in heart-healthy fats, protein, and fiber, along with calorie-free options! 

Here’s your go-to guide for finding the best weight loss foods to stack your plate with.  

• 20 Nutrient-Dense Foods
• 5 Healthy Fats
• 10 Lean Proteins
• 10 High Fiber Foods
• 10 High Volume Low-Calorie Foods

Drinks lots of water

Many studies support the theory that drinking water is beneficial for weight loss. Also, hydration is vital for many factors that play a role in weight loss.

When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger.

A person may also think that they are hungry when they are thirsty. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking.

Exercise or Walking

Physical activity, such as walking, is essential for weight control because it helps you burn calories. For example, if you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you’ll burn.

Exercise -When we do exercise, it is crucial to include some form of aerobic or cardiovascular exercise. Aerobic exercises get your heart rate up, and you’re blood pumping. Aerobic exercises may include walking, jogging, cycling, swimming, and dancing. We can also work out on a fitness machine such as a treadmill, elliptical, or stair stepper.

Weight Training

A big advantage of working out with weights is that, in addition to shedding fat, you’ll build muscle. Muscle, in turn, burns calories. Experts recommend working for all the major muscle groups three times per week. This includes:

• abs
• back
• biceps
• calves
• chest
• forearms
• hamstrings
• quads
• shoulders
• traps
• triceps

Yoga

Yoga is not as intense as other types of exercise, but it can help you lose weight in different ways, according to a recent study by researchers at the Fred Hutchinson Cancer Research Center. The study found that people who practice yoga are more mindful about what they eat and, therefore, less likely to be obese.

Incorporating Exercise Into Your Lifestyle

The total amount of exercise you engage in during a day matters more than whether or not you do it in a single session. That’s why small changes in your daily routine can make a big difference in your waistline.

Every new day is another chance to change your life. Losing weight is not going to happen if you keep sitting on your couch and dream about it. You got to get yourself up ! Best Wishes!

Gita Bhattarai is the founder of Caring Worldwide. She is originally from Nepal and received her Bachelor’s degree ( BSN) from California State University Los Angeles and studied Masters’s ( MS) degree at Western Governors University, U.S.A… She has over 20 years of nursing experience in the health sector – in various roles, including Staff Nurse, Nurse Educator, Team Manager, Director, Supervisor. Currently, she works part-time at Ally Invest as an investor and manages Universal Health Partners PLLC and Caring Worldwide Health and Wellness Company. She brings her healthcare experience, financial expertise, and caretaker experience to Caring Worldwide to promote wellness globally.