Gaining your weight back can be very frustrating and not knowing what is causing it can make you feel more unsettled. Even though diets help with weight loss, it’s also the main factor in gaining fat back and getting caught up in yo-yo dieting. However, there are reasons for this that you might not be aware of that are part of your everyday life.
Techsacademy wants to help you stop gaining weight back and finally enjoy the body you’ve been working on all this time.
1. Sometimes exercise can make you gain weight.
2. You’re stuck in yo-yo dieting.
When you gain weight unintentionally after intentionally losing it, it’s known as yo-yo dieting. If this pattern continues, you’re at risk of gaining weight over time. In some cases, restrictive eating might lead to weight gain in the future because of the body’s physiological responses to changes in fullness and hunger.
If you’re planning to lose weight by following a restrictive diet, you’ll most likely gain your fat back within 5 years. But to keep the weight off, you should change your lifestyle instead of following a diet. This means removing sugary and processed food, adding exercise to your routine, and eating nutritious foods that are rich in protein and fiber.
3. You’re not eating enough fiber and protein.
If you neglect fiber and protein, it could be the reason why your fat is coming back. Fiber helps with controlling your appetite and gives you the sensation that you’re fuller for longer. Increase your intake of legumes, beans, and veggies to get a good amount of fiber. Eating 14 grams of fiber every day can decrease your calorie intake by as much as 10%.
In addition, a lack of protein can also make you gain weight. Protein also makes you stay fuller for longer, even without eating too much food. Also, it can preserve your muscle mass and boost your metabolism, which is important to maintain a healthy weight.
4. You’re too social.
5. You shop without a grocery list.
6. You get too many calories from drinks.
7. You’re too exhausted.
Lack of sleep and exhaustion is linked to rapid weight gain. This is because it’s part of the hormonal changes that come with not having the motivation to exercise. Plus, if you don’t get enough sleep, you’re at risk of gaining belly fat. A study confirms that if you sleep 7 hours or more per night, you’ll have a 33% better chance of losing the extra weight.
Did you gain your fat back after going on a diet? Do you have tips to share with us to keep the lost weight gone for good?