The amount of calories you consume daily depends on many factors. Any of them can cause you to be unable to lose weight, no matter what you do. There is a possibility the problem is due to a combination of factors. Assess each factor to determine where you may be able to make adjustments. You can talk to a dietitian or healthcare professional to figure out what you need.
1. Hunger
Eating is primarily driven by hunger. However, we eat for other reasons as well. For example, you may not be eating enough at each meal if you eat too often or snack too much. Furthermore, you might not be receiving all the nutrients you need to feel satisfied.
Foods that contain a high level of fibre and high protein content are the best choices. Also, adding healthy fat sources, including olive oil, chia seeds, and nuts, to your diet will make you feel full for a longer period. If you are looking for healthy options to keep hunger at bay, consider incorporating protein powders such as Slim Whey protein which has added fat burners too, into your diet.
2. Stress
Food is used by many to cope with emotions. In addition to providing comfort, food is often a source of delight and provides a sense of control. However, those calories can accumulate over time.
You should consider healthy alternatives to reduce stress if you suspect that emotional eating is causing you to lose control of your diet. For example, if you face food-related issues, you could learn yoga, reach out to family and friends for support, or see a behavioural health specialist specialising in this area.
3. Low-fat pitfalls
Fattier foods usually have more calories, but they also provide more satisfaction and satiety than low-fat foods if you eat them in moderation. Foods with low fat may appear healthier, but you may consume them in larger quantities than food with higher fat. These differences can help you choose the ideal portion for any food, depending on your fullness and satiety cues.
4. Boredom
A mindless eating behaviour occurs when you are bored and need a distraction from what's going on around you. It's one of the reasons people eat when they're not hungry. However, what can be done to solve this problem? Try to distract yourself with an activity that you enjoy or do some exercise. You can drink some water or tea if you are unsure whether the hunger is real, rather than eating through boredom.
5. Meal frequency
In theory, eating more often will help reduce the chances of overeating during mealtimes, but it can also lead to consuming more calories than you need. Despite the possibility of consuming too many calories, many people find that they can bridge the gap between meals by having one or two snacks throughout the day. In turn, this may prevent overeating when it's mealtime.
6. Fatigue
How do you overcome afternoon lag when your body starts to slow down? Some of us turn to food. If you're feeling run down or need a quick boost, looking for energy (calories) would be natural.
As your activity levels lag, you might eat out of boredom or habit rather than out of true hunger. You may need a snack for energy, but take a quick break or take a 15-minute nap if you're too tired.
