With an increasing number of people eating less, working out, drinking water, and trying out new diet plans, Americans are more motivated to lose weight than before.
And it is all for nothing!
According to the reports, a new study said despite all the efforts people are still weighing heavier than ever. According to federal survey data, the proportion of people who attempted weight loss measures during the previous year increased to 42% in 2015-2016, up from 34% in 1999-2000.
At the same time, body mass index (BMI) and weight for the average American also increased:
The average BMI went up to 29.4 in 2015-2016, just under the obesity level at 30. In 1999-2000, the average BMI was 28.
People tipped the scales at an average 184 pounds in 2015-2016, compared to 176 pounds in 1999-2000, according to the survey of about 48,000 adults. Ages ranged from 40 to 64.
A large study also suggests that obesity is becoming a big problem in the United States despite a rise in the number of people trying to lose weight.
Some Common Reasons Why You Are Not Losing Weight
- You are not keeping a track of what you eat. Awareness is immensely important if you are trying to lose weight. There are so many people who don’t have an idea of how much they are really eating. Studies show that keeping track of your diet helps with weight loss.
- You are not eating enough protein. Protein is the single most important nutrient for weight loss.
- You are eating too many calories. A large number of people who have trouble with weight loss are simply eating too many calories.
- You are not sleeping well. Good sleep is a highly important factor for your physical and mental health, as well as your weight.
- You are not drinking enough water, whereas, drinking water regularly can benefit weight loss.
Most Americans Are Close to or Within the Obesity Category
As indicated by the Centers for Disease Control and Prevention (CDC), one way to calculate whether individuals are overweight or obese is BMI. A BMI somewhere in the range of 18.5 and 24.9 is viewed as a healthy weight, while 25 to 29.9 is overweight, 30 or above is obese and 40 or higher is what’s known as morbidly obese.
The New American Diet
- Have Breakfast Everday
Eating a healthy and nutritious breakfast — one that includes protein, whole grains, and fruits— will help keep your insulin level steady throughout the morning and keep you from overeating later on. The National Weight Control Registry, a study of nearly 4,000 dieters who have lost weight and kept it off for up to six years, found that those who ate breakfast every day lost more weight than those who did not eat upon rising.
Here are two good choices: an egg sandwich with strawberries, or whole-grain oats with low-fat milk and a banana.
- Drink Water Regularly
The majority of us don’t realize what number of calories we consume through soft drinks, juices, alcoholic drinks, and other beverages.
Do an experiment: Drink nothing except water and coffee for two weeks or so and just watch the pounds melt away. Research shows that diet sodas may increase the body’s cravings for sweetened and high-calorie foods.
- Fish
Fish is a vital ingredient of the New American Diet. It has the omega-3 fatty acids that you require for brain health, is low in calories, and contains significant nutrients.
- Fill up on Fruits and Vegetables
The AARP-NIH study clearly shows that including leafy vegetables and fruits in your everyday diet will help you live longer. Consumption of these antioxidant-rich foods also results in weight loss even when you are not trying to shed pounds.
- Whole Grains
Whole grains are a major source of vitamins and minerals as well as fiber, and the AARP-NIH study shows they have unprecedented health advantages too.
Regular consumption of whole grains — whole wheat bread, whole-wheat pasta, and brown rice — can cut your risk of coronary diseases, respiratory ailment, and some cancers.
- Be Careful About ‘Diet’ Foods
There are so many people who have put on weight on foods labeled as “low fat” or “fat-free.” Often such items are stacked with sugar, to compensate for the taste lost when the fat is removed. Since many “diet” foods are also highly processed, you end up getting fewer nutrients and lots of empty calories. Rather than diet fare, eat a small helping of a higher-fat food intermittently.
- Don’t Eat Out
Dining endlessly from home is loaded with potential issues; you don’t always have an idea of how the food is prepared, and you tend to eat bigger portions than you should.
Some experts estimate that restaurant food portions can be multiple times larger than a “normal” serving size. So what is a healthy portion? Fruits and vegetables should be the size of your fist; meat should be no bigger than a deck of cards; and fish should be the size of a checkbook.
- Examine Food Labels
Research from the U.S. National Health Interview Study found people who regularly read food labels are, on average, nine pounds lighter than those who don’t do.
You don’t need a calculator; just scan labels for calories and other nutrients. Some brands of yogurt, for instance, have as much sugar as a candy bar. If one brand has 12 grams of sugar and another has 20, the choice is obvious.
- Snack Often
The New American Diet would be fun. The key is smart snacking. Data show that individuals who snack two times every day lose more weight than the individuals who eat three large suppers. One snack should be between breakfast and lunch; the other, between lunch and dinner. Avoid eating after 8 p.m.
Snacking helps keep insulin levels fairly constant, which can prevent hunger and overeating at lunch and dinner. Great healthy snacks include a handful of nuts, baby carrots, and hummus, or a piece of fruit.
- Chew Gum
Yes, chewing gum can help in weight loss. Also, for a reason, you might not have known: Chewing gum discharges hormones that signal your brain that you are full. But you should always chew sugar-free gum; the sugared kind may lead to tooth decay.
The Best Types of Excercise For Weight Loss
- Walking
Walking is one of the best types of exercises for weight loss. It is a very convenient and easy way for beginners to start exercising without any kind of equipment. Also, it is a lower-impact exercise, meaning it doesn’t stress your joints.
A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches. So, it works as an obesity treatment too.
To get started, aim to walk for 30 minutes three to four times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
- Jogging or Running
Jogging or running are great exercises that help majorly in weight loss. Studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat.
If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.
- Swimming
Swimming is a fun exercise. It helps a lot in weight loss and to get in shape. Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming. It also significantly reduces body fat, improves flexibility, and reduces several heart disease risk factors, including high total cholesterol and blood triglycerides.
- Pilates
It is a great beginner-friendly exercise that helps in weight loss. According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s pilates class.
To further boost weight loss with pilates, continue it with a healthy diet or other forms of exercise, such as weight training or cardio.
Weight loss is not always easy. It can come to a standstill due to various factors. At the most fundamental level, weight loss failure happens when calorie consumption is equivalent to or higher than calorie expenditure.
At the end of the day, changing your weight and your way of life requires commitment, self-control, and persistence. Keep at it for the best results!
