Table content:
Eating for strong bones.How does physical activity help build strong bones.Weight-Bearing Exercise: 8 Workouts for Strong Bones.Reasons Why Women Struggle to Lose Weight
Eating for strong bones
Building healthy bones is extremely important for girls. Keep reading to learn more:
Why should girls think about bone health?What nutrients do girls need to protect their bones?How much calcium and vitamin D do girls need?How can girls get calcium and vitamin D?Can girls who don't drink milk get enough calcium and vitamin D? Are dairy products fattening?How does physical activity help build bones?What kinds of activities can girls with physical disabilities do to keep their bones strong?What else can girls do to promote their bone health?
Best Bones Forever!
Why should girls think about bone health?
Girls build most of their bone mass during their childhood and teen years. (Bone mass is the amount of strength inside your bones.) If you do not build strong bones now, you face a greaterr risk of osteoporosis later in life. Osteoporosis is a disease that weakens bones to the point where they break easily. More than half of women over age 65 have osteoporosis. Although it doesn't usually happen, you also can get osteoporosis when you're young.
What nutrients do girls need to protect their bones?
To build bones and keep them strong, your body needs calcium and vitamin D.
Calcium helps bones develop properly and grow strong. Calcium is also needed for many other activities in your body. If your body doesn't get enough calcium from foods and drinks, it takes the calcium from bones, which can weaken your bones.Your body needs vitamin D to help it use calcium.
How much calcium and vitamin D do girls need?
It is very important that girls age 9 to 18 get 1,300 milligrams of calcium and 600 International Units (15 micrograms) of vitamin D per day.
How can girls get calcium and vitamin D?
Calcium is in foods such as milk and other dairy products, leafy green vegetables, cerealsfortified with calcium, and almonds.
Vitamin D is in milk and some other foods, such as certain breakfast cereals, salmon, and tuna.
You can read the Nutrition Facts labels on packages to see how much calcium and vitamin D foods have. Check out this chart for popular foods and drinks that have calcium and vitamin D.
Can girls who don't drink milk get enough calcium and vitamin D?
Some girls don't drink milk because they havelactose intolerance or a milk allergy, which means they can get stomachaches and other problems from dairy products. Some girls are vegans, which means they don't eat any animal products, including dairy.
If you have lactose intolerance, look for milk and other dairy products that are labeled "lactose-free" or "lactose-reduced." You can also talk to your doctor about pills or drops that make it easier to digest dairy.
If you don't eat dairy, it is harder to get enough calcium. Try to eat more foods with calcium, like calcium-fortified cereals. Learn about other foods with calcium. If you can't get enough calcium from food, ask your doctor if a calcium supplement is right for you.
You can get vitamin D from foods other than dairy products, but it can be very hard to get enough. Some foods, like cereal, have vitamin D added, so read package labels. If you don't eat or drink any dairy products, you may need to take a vitamin D supplement pill.
Are dairy products fattening?
If you are concerned about your weight, try low-fat and fat-free dairy products. These have the same amount of calcium and fewer calories than regular dairy products.
How does physical activity help build bones?
Physical activity causes new bone to form. All girls should do bone-strengthening activities, like walking, running, or jumping rope. If exercising outdoors is a problem for you, try climbing stairs, dancing.
Exercise and Bone Health for Women: The Skeletal Risk of Overtraining
Are you exercising too much? Eating too little? Have your menstrual periods stopped or become irregular? If so, you may be putting yourself at high risk for several serious problems that could affect your health, your ability to remain active, and your risk for injuries. You also may be putting yourself at risk for developing osteoporosis, a disease in which bone density is decreased, leaving your bones vulnerable to fracture (breaking).
Why Is Missing My Period Such a Big Deal?
Some athletes see amenorrhea (the absence of menstrual periods) as a sign of successful training. Others see it as a great answer to a monthly inconvenience. And some young women accept it blindly, not stopping to think of the consequences. But missing your periods is often a sign of decreased estrogen levels. And lower estrogen levels can lead to osteoporosis, a disease in which your bones become brittle and more likely to break.
Usually, bones don’t become brittle and break until women are much older. But some young women, especially those who exercise so much that their periods stop, develop brittle bones, and may start to have fractures at a very early age. Some 20-year-old female athletes have been said to have the bones of an 80-year-old woman. Even if bones don’t break when you’re young, low estrogen levels during the peak years of bone-building, the preteen and teen years, can affect bone density for the rest of your life. And studies show that bone growth lost during these years may never be regained.
Broken bones don’t just hurt—they can cause lasting physical malformations. Have you noticed that some older women and men have stooped postures? This is not a normal sign of aging. Fractures from osteoporosis have left their spines permanently altered.
Overtraining can cause other problems besides missed periods. If you don’t take in enough calcium and vitamin D (among other nutrients), bone loss may result. This may lead to decreased athletic performance, decreased ability to exercise or train at desired levels of intensity or duration, and increased risk of injury.
Who Is at Risk for These Problems?
Girls and women who engage in rigorous exercise regimens or who try to lose weight by restricting their eating are at risk for these health problems. They may include serious athletes, “gym rats” (who spend considerable time and energy working out), and girls and women who believe "you can never be too thin."
“I was training really hard—all the time. Finally, my parents made me quit the cross country team…I was eating almost nothing, training with a stress fracture…I trained even when my body ached. I thought the pain, the headaches, and the missed menstrual periods were normal. I thought that was how a ‘champion’ was supposed to feel and train. I was proud of myself for being so thin and disciplined, and losing all the ‘baby fat’ I had carried throughout junior high school. My friends all said, “Gosh, you have lost so much weight!” But I wasn’t in control. After my parents made me quit the team and took me to get help, I realized that my training regimen was not normal or healthy. I realized that I was hurting myself, and that I did not have to be obsessive about my weight, eating habits, and exercise in order to be attractive. I still exercise now, and I watch what I eat, but I am much more relaxed, healthier (my doctor says!), and happier. I have more energy—and more fun. I don’t have to set any records anymore, and I am a champion anyway!”
—An athlete who recovered from problems associated with overtraining and missed periods.
How Can I Tell if Someone I Know, Train With, or Coach May Be at Risk for Bone Loss, Fracture, and Other Health Problems?
Here are some signs to look for:
missed or irregular menstrual periodsextreme or “unhealthy-looking” thinnessextreme or rapid weight lossbehaviors that reflect frequent dieting, such as eating very little, not eating in front of others, trips to the bathroom following meals, preoccupation with thinness or weight, focus on low-calorie and diet foods, possible increase in the consumption of water and other no- and low-calorie foods and beverages, possible increase in gum chewing, limiting diet to one food group, or eliminating a food groupfrequent intense bouts of exercise (e.g., taking an aerobics class, then running 5 miles, then swimming for an hour, followed by weight-lifting)an “I can’t miss a day of exercise/practice” attitudean overly anxious preoccupation with an injuryexercising despite illness, inclement weather, injury, and other conditions that might lead someone else to take the day offan unusual amount of self-criticism or self-dissatisfactionindications of significant psychological or physical stress, including: depression, anxiety or nervousness, inability to concentrate, low levels of self-esteem, feeling cold all the time, problems sleeping, fatigue, injuries, and constantly talking about weight.
How Can I Make Needed Changes to Improve My Bone Health?
If you recognize some of these signs in yourself, the best thing you can do is to make your diet more healthful. That includes consuming enough calories to support your activity level. If you’ve missed periods, it’s best to check with a doctor to make sure it’s not a sign of some other problem and to get his or her help as you work toward a more healthy balance of food and exercise. Also, a doctor can help you take steps to protect your bones from further damage.
What Can I Do if I Suspect a Friend May Have Some of These Signs?
First, be supportive. Approach your friend or teammate carefully, and be sensitive. She probably won’t appreciate a lecture about how she should be taking better care of herself. But maybe you could share a copy of this fact sheet with her or suggest that she talk to a trainer, coach, or doctor about the symptoms she’s experiencing.
My Friend Drinks a Lot of Diet Sodas. She Says This Helps Keep Her Trim.
Girls and women who may be dieting often drink diet sodas rather than milk. Yet, milk and other dairy products are a good source of calcium, an essential ingredient for healthy bones. Drinking sodas instead of milk can be a problem, especially during the teen years when rapid bone growth occurs. If you (or your friend) find yourself drinking a lot of sodas, try drinking half as many sodas each day, and gradually add more milk and dairy products to your diet. A frozen yogurt shake can be an occasional low-fat, tasty treat. Or try a fruit smoothie made with frozen yogurt, fruit, or calcium-enriched orange juice.
For Fitness Instructors and Trainers
It’s important for you to be aware of problems associated with bone loss in today’s active young women. As an instructor or trainer, you are the one who sees, leads, and perhaps even evaluates the training sessions and performances of your clients. You may know best when something seems to be amiss. You also may be the best person to help a zealous female exerciser recognize that she is putting herself at risk for bone loss and other health problems and that she should establish new goals.
Trainers and instructors also should be aware of the implicit or explicit messages they send. Health, strength, and fitness should be emphasized, rather than thinness. Use caution when advising female clients to lose weight. And, if such a recommendation is deemed necessary, knowledgeable personnel should offer education and assistance about proper and safe weight management. As an instructor or trainer, it’s best to maintain a professional rapport with your clients, so they can feel comfortable approaching you with concerns about their exercise training programs, appropriate exercise goals and time lines, body image and nutrition issues, as well as more personal problems regarding eating practices and menstruation.
My Coach and I Think I Should Lose Just a Little More Weight. I Want to Be Able to Excel at My Sport!
Years ago, it was not unusual for coaches to encourage athletes to be as thin as possible for many sports (e.g., dancing, gymnastics, figure skating, swimming, diving, and running). However, many coaches now realize that being too thin is unhealthy and can negatively affect performance. It’s important to exercise and watch what you eat. However, it’s also important to develop and maintain healthy bones and bodies. Without these, it will not matter how fast you can run, how thin you are, or how long you exercise each day. Balance is the key!
I’m Still Not Convinced. If My Bones Become Brittle, So What? What’s the Worst Thing That Could Happen to Me?
Brittle bones may not sound as scary as a fatal or rare disease. The fact is that osteoporosis can lead to fractures. It can cause disability.
Imagine having so many spine fractures that you’ve lost inches in height and walk bent over. Imagine looking down at the ground everywhere you go because you can’t straighten your back. Imagine not being able to find clothes that fit you. Imagine having difficulty breathing and eating because your lungs and stomach are compressed into a smaller space. Imagine having difficulty walking, let alone exercising, because of pain and misshapen bones. Imagine constantly having to be aware of what you are doing and having to do things so slowly and carefully because of a very real fear and dread of a fracture—a fracture that could lead to a drastic change in your life, including pain, loss of independence, loss of mobility, loss of freedom, and more.
Osteoporosis isn’t just an "older person’s" disease. Young women also experience fractures. Imagine being sidelined because of a broken bone and not being able to get those good feelings you get from regular activity.
Eating for Healthy Bones
How much calcium do I need? It’s very important to your bone health that you receive adequate daily amounts of calcium, vitamin D, phosphorus, and magnesium. These vitamins and minerals are the most influential in building bones and teeth. This chart will help you decide how much calcium you need.
Recommended Calcium Intakes (mg/day)AgeAmountSource: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010.9 to 131,30014 to 181,30019 to 301,000
Where can I get calcium and vitamin D? Dairy products are the primary food sources of calcium. Choose low-fat milk, yogurt, cheeses, ice cream, or products made or served with these choices to fulfill your daily requirement. Three servings of dairy products per day should give you at least 900 mg (milligrams) of calcium. Green vegetables are another source. A cup of broccoli, for example, has about 136 mg of calcium.
Milk and dairy products. Many great snack and meal items contain calcium. With a little planning and "know-how," you can make meals and snacks calcium-rich!
Milk: Wouldn’t a tall, cold glass of this refreshing thirst quencher be great right now? If you’re concerned about fat and calories, choose reduced-fat or fat-free milk. You can drink it plain or with a low- or no-fat syrup or flavoring, such as chocolate syrup, vanilla extract, hazelnut flavoring, or cinnamon.Cheese: Again, you can choose the low- or no-fat varieties. Use all different types of cheese for sandwiches, bagels, omelets, vegetable dishes, pasta creations, or as a snack by itself!Pudding (prepared with milk): You can now purchase (or make from a mix) pudding in a variety of flavors with little or no fat, such as chocolate fudge, lemon, butterscotch, vanilla, and pistachio. Try them all!Yogurt: Add fruit. Eat it plain. Add a low- or no-fat sauce or syrup. No matter how you choose to eat this calcium-rich food, yogurt remains a quick, easy, and convenient choice. It’s also available in a variety of flavors. Try mocha-fudge-peppermint-swirl if you’re more adventurous at heart and vanilla if you’re a more traditional yogurt snacker!Frozen yogurt (or fat-free ice cream): Everybody loves ice cream. And now, without the unnecessary fat, you can enjoy it more often! Mix yogurt, milk, and fruit to create a breakfast shake. Have a cone at lunchtime or as a snack. A scoop or two after dinner can be cool and refreshing.
What are other sources of calcium? Many foods you already buy and eat may be "calcium-fortified." Try calcium-fortified orange juice or calcium-fortified cereal. Check food labels to see if some of your other favorite foods may be good sources of calcium. You also can take calcium supplements if you think you may not be getting enough from your diet.
What kinds of activities can girls with physical disabilities do to keep their bones strong?
Here are some examples of bone-strengthening exercises for girls in wheelchairs.
Wheelchair aerobics focused on upper body movementsArm cycling, which is a bicycling motion using one's armsWheeling a wheelchair forward, using the arms or legs, over an extended distance resistance training using wide elastic bands sports that are adapted for girls with physical disabilities, like wheelchair tennis
Read about sports and activities for girls with different types of disabilities.
What else can girls do to promote their bone health?
It is important for girls to not drink alcohol or smoke. Those behaviors can hurt bone health (and overall health, of course).
It is also important to have a healhy diet with enough nutrients, including calcium and vitamin D. That's why girls with eating disorders face an extra risk of developing weaker bones.
Also, try not to drink a lot of colas and other sodas. Studies suggest that teen girls who drink a lot of soda, especially colas, have more bone problems. This may be because they are choosing sodas instead of milk, so they aren't getting all the calcium they need to build strong bones.
Try not to eat a lot of sodium. Too much sodium can make your body lose calcium. It can lead to other health problems too, such as high blood pressure.
Weight-Bearing Exercise: 8 Workouts for Strong Bones
What are the best ways to exercise and improve your bone health when you have osteoporosis? Try weight-bearing workouts that stress bones and muscles more than your everyday life, says Paul Mystkowski, MD, an endocrinologist at Virginia Mason Medical Center in Seattle and clinical faculty member of the University of Washington in Seattle. Talk to your doctor and make sure the workout you choose is safe for you. Then give these latest trends a try!
1. Tai Chi
Tai chi -- a form of slow, graceful moves -- builds both coordination and strong bones. A study reported in Physician and Sportsmedicinefound that tai chi could slow bone loss in postmenopausal women. The women, who did 45 minutes of tai chi a day, five days a week for a year, enjoyed a rate of bone loss up to three-and-a-half times slower than the non-tai-chi group. Their bone health gains showed up onbone mineral density tests.
2. Yoga
A study reported in Yoga Journal found an increase in bone mineral density in the spine for women who did yoga regularly. From the slow, precise Iyengar style to the athletic, vigorous ashtanga, yoga can build bone health in your hips, spine, and wrists -- the bones most vulnerable to fracture
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Standing poses like Warrior I and II work the large bones of the hips and legs, while poses like Downward Dog work the wrists, arms, and shoulders. Both the Cobra and Locust poses, which work the back muscles, may preserve the health of the spine. Yoga also sharpens your balance, coordination, concentration, and body awareness -- and thus helps prevent falls.
3. Brisk Walking
One fitness trend that never goes away, walking is still hugely popular among women -- and a great way to revamp your bone health. A study of nurses found that walking four hours a week gave them a 41% lower risk of hip fractures, compared to walking less than an hour a week. Brisk walking is best, but you can adapt your speed to your current fitness level. Walking is free, and you can do it anywhere, anytime, even when you're traveling.
4. Golf
Maybe you've always thought golf was for old folks -- people who could no longer do "real" sports. Think again. Shouldering that golf bag around 18 holes, and swinging the big clubs to drive the ball long, adds up to a lot of upper-body work. And all that walking, and chasing balls lost in the rough, means plenty of work for your hips and spine. Golf gives "weight-bearing exercise" a whole new name.
5. Dancing
OK, maybe you've got two left feet, or you were never the star in ballet. But we're not talking point shoes here; we're talking the hottest trends in salsa, samba, Lindy hop, rhumba, East coast swing, foxtrot, and tango. Use those hips to get your heart pumping in more ways than one, and build strong bones while you're at it.
Or try the newest aerobics, kickboxing, or step class at your health club or local Y. New classes emerge every few months to keep members motivated. A lot of them now combine strength training with dance or step moves -- and will perk up your balance as well.
6. Hiking
The work of weight-bearing -- and the impact as your feet hit the ground -- can increase bone density, especially in your hips. It's just like walking, and then some. You'll get even more impact on those bones if you're going uphill or downhill, and that can improve bone health even more. More impact on your feet and legs translates into more bone density, says the surgeon general.
And with hiking, boredom is rarely an issue. You're often socializing and meeting new people, as well as expanding your horizons as you see new landscapes.
7. Racquet Sports
Tennis, squash, and paddle tennis can rally your bone density. You're stressing your racquet arm, wrist, and shoulder every time you hit the ball, and working your hips and spine with all that running around -- and chasing down wild balls.
If you're going for racquet sports, go for singles. You'll get a lot more from your workout in terms of bone health, since you'll be running around more.
8. Strength Training
Lifting weights, using the weight machines at your health club, or doing calisthenics, are forms of strength or resistance training. You're working against some form of resistance -- whether it's a set of "free" weights, your own body weight, or weight machines -- to stress a sequence of muscles and bones. Strength training at least twice a week, says the surgeon general, is needed to stimulate bone growth.
Every gym has a trainer who can design a workout for your legs, back, shoulders, and arms -- one that's right for your fitness level and can rally your bone health.
Thin Bones Beware
Take a few exercise precautions if you already have bone thinning:
Because your fracture risk is higher than normal, be cautious about trying any exercise with the potential for serious falls, like downhill skiing, ice skating, or inline skating.If you have bone thinning in your spine, you may want to forgo any deep backbends in yoga.Again, check with your doctor before starting any new exercise program, especially if you're taking medications that slow your coordination or throw off your balance.
One final tip: Be patient. The bone-building phase in young adults -- at its speediest -- takes three to four months, and it may take a lot longer if you have osteoporosis or are older. So you won't be seeing big changes on any bone density tests after your first week of working out. Bones change slowly -- but they do change.
Reasons Why Women Struggle to Lose Weight
Like many other overweight and obese people, particularly women, you may have tried time and time again to lose weight with little to no success. You may feel discouraged and wonder what’s the point in even trying? While you’re not alone in these feelings and frustrations, there are some key weight loss tips involved in women’s weight loss you might not know about — and that could make all the difference.
Let’s explore the nine most common reasons why women struggle to lose weight alongside the weight loss tips that hopefully will remove the struggle!
1.You’re eating the wrong foods.
Take a walk through the supermarket, and you’ll be assaulted with aisle after aisle of low-fat and no-fat foods, “healthy” chips and cookies and juices and sodas galore. You likely already know that if you want to lose weight, cutting outprocessed foods and sweets is the first and most obvious step. But those healthy-sounding options can be just as bad, too.
When you eat foods that are low- or no-fat, other ingredients are added in so that the food tastes like its full-fat counterpart. Those extra ingredients don’t add in the nutrients that have been stripped away, however, so you end up craving more because, despite the fact that you just ate, your body is still lacking in the vital nutrients it needs. You end up eating more calories than you would have if you’d just eaten the full-fat product.
Sugar is another culprit in healthy foods. “Good” foods like yogurt, salad dressings and tomato sauce are often packed with sugar, leading to more cravings, headaches and more. It’s also one of the reasons you’re struggling to lose weight.
How to Know:
Look through your refrigerator and pantry and take stock of what’s in there. If most of your foods are boxed or in bags, it’s time to transition to more whole foods. Read the labels, too. How much sugar is in your favorite jar of pasta sauce? Are those crackers loaded with preservatives?
What to Do:
First, eliminate or seriously cut back on the fake foods. When possible, choose real foods instead. Among weight loss tips, this one is absolutely essential. That means an apple instead of apple juice, orange slices instead of something orange-flavored. If you’re craving something, skip the no-fat version that will likely leave you wanting more, and instead measure out a serving instead so you can enjoy the food without going nuts.
If you do buy snacks and other convenience products like salad dressings, read the ingredients list and nutrition facts. Buy brands that are organic and free of pesticides and dyes. Skip the flavored version of foods like yogurt and add your own fresh fruit and honey to it. And when possible, make your own foods. Spend a few hours meal prepping on the weekends to make staples you can eat throughout the week, like sauce, dressings and healthy on-the-go snacks.
2 You’re doing the wrong type of exercise.
If you’re spending hours at the gym but aren’t seeing results, you’re probably doing the wrong type of exercise. Women often focus their exercise efforts on cardio done at a moderate intensity, like jogging. And while that type of exercise is good for your heart, if you’re trying to lose weight, it’s time to kick it up a notch.
Luckily, that doesn’t mean you need to dedicate even more time exercising. In fact, high-intensity interval training (HIIT) workouts can slash the time commitment while boosting results. HIIT workouts last about 20 minutes and combine bursts of super-intense exercise with slower recovery phases. This type of workout has been found to help people lose more fat once the workout is over, even though they burn less calories during the workout (since workouts are shorter) and also build muscle, rather than break it down the wayconventional cardio does. (3)
If you shy away from weights at the gym, you’re also thwarting your own weight loss efforts. Women often avoid strength training because of a fear they’ll bulk up. That’s a mistake, because strength training is what gives you those well-defined muscles — you’d have to become a professional bodybuilder to get anywhere near bulking up.
More importantly, though, strength training does wonders for your body. It helps make bones denser, critical because our bones become weaker as we age, increasing the risk of osteoporosis — of the 10 million Americans suffering from the disease, 80 percent are women. (4) Strength training helps build lean muscle tissue, helping you lose more weight all over, including the dreadedbelly fat. It also reduces your risk of type 2 diabetes and cardiovascular disease. (5)
How to Know:
This is pretty easy to determine — you know what you’re doing at the gym!
What to Do:
If HIIT workouts and strength training aren’t part of your exercise routine, it’s time to add them in. Instead of just running or walking on the treadmill dobursts of high intensityrunning or sprinting followed by a cool down. For example, you can sprint full force for 30 seconds, slow down and walk for two minutes, then rev it up and sprint again for 30 seconds. Continue this routine for 10 to 20 minutes. If your gym offers Tabata workouts, check those out, too.
For strength training, working with a trainer for a session or two can be helpful to acquaint yourself with dumbbells and the types of exercises you can do, but you don’t even need to use extra weight. One of my favorite weight loss tips for women is to add bodyweight exercises like push-ups and lunges to your workouts; they’re super effective and you can do them anywhere. Pilates and more vigorous yoga classes are a great option, too.
3.You have a thyroid problem.
Life is all about balance and, when it comes to your body functioning properly, this couldn’t be more true. Our body operates on a delicate balance of chemicals that it must maintain to function properly.
Some of the most important chemicals when it comes to weight and metabolism are thethyroid hormones T3 and T4, aka triiodothyronine and thyroxine.
These hormones can be thrown out of whack by many issues. From a diet with too much or too little iodine, to toxicity from amalgam fillings, to an undiagnosed medical condition, the thyroid can produce too much or too little T4, impacting your metabolism.
How to Know:
If you’re suffering from too much T4, or hyperthyroidism, you might find yourself experiencing these symptoms:
Nervousness In somnia Racing heart Unexplained weight lossHigh amounts of perspirationMuscle weaknessMultiple bowel movementsThin, brittle hair
Hypothyroidism, or too little T4, can produce the following symptoms:
If you’re experiencing one or more of these symptoms, schedule an appointment with your health care practitioner.
The three most commonly used tests to determine if you have a thyroid condition are blood tests, a thyroid scan and the radioactive iodine uptake test. Your doctor can determine which one is best after a review of your specific conditions.
What to Do:
Instead of turning to hormone replacement therapies with the use of pharmaceuticals, natural hormones using animal hormones or, in extreme cases, surgery, first look at any nutritional deficiencies you may have that are contributing to an imbalance, like iodine or toxicity from things like amalgam fillings in your teeth.
4. You have a hormone imbalance.
It’s not just the thyroid hormones that can impact your metabolism and weight.Cortisol, also known as the stress hormone, can block your attempts to lose weight, too. This “fight or flight” hormone increases your appetite, makes you crave loads of carbs, and keeps fat in the belly region, one of the reasons you can’t lose weight in that area.
How to Know:
While you can get tests to evaluate the cortisol level in your blood, only you can determine your own innate level of stress. Take some time to evaluate if you are living in a constant (or close to constant) state of stress. You might also notice increased anxiety levels, mood swings, trouble sleeping, fatigue (including feeling tired but unable to wind down) and high blood pressure.
Aside from rising stress levels, other causes of a cortisol imbalance can be the use of corticosteroid medications like hydrocortisone, prednisone and anti-inflammatory medications, nutrient deficiencies and hyperthyroidism.
What to Do:
The best way to lower your cortisol levels is by decreasing stress. While it’s easier said than done, weight loss tips like this one involve you simply taking the time to put yourself and your health first. Practicing saying “no” to events and things you know will cause you stress, carve out time to exercise, set aside some time daily — even just 5 minutes — to meditate or practice gratitude and learn to recognize when you’re feeling extra worn out and need a time out.
5 Your prescription meds are making you fat.
Are you on prescription medications? They could be the reason you can’t lose weight. Certain medications can cause weight gain as a side effect, whether from fluid retention, changing your appetite or an increase in hormones. Among the chief offenders are birth control pills, antidepressants, angiotensin-receptor blockers and steroids.
How to Know:
If you’re on one of these prescription medications and, despite all your best efforts, you’re struggling to lose weight, it might be time to speak with your doctor.
What to Do:
If possible, before starting a prescription medication, jot down your weight and then check in on the scale after two weeks. If you notice weight gain, it’s easier to nip it in the bud early on.
However, if you’re already on medication and think it could be hampering weight loss efforts, speak with your doctor about your options. It may be possible to transition to a more natural option, like a natural form of birth control, coming up with a plan to transition off medication or simply trying an alternative that’s not known to cause weight gain.
6. You’re not getting enough sleep.
Hitting the snooze button several times in the morning or spending too much time scrolling through your social media feeds while in bed? If you’re skimping on sleeping time, you’re not just yawning through the day, but also hurting your attempts to lose weight.
One review found that people who sleep between 3.5 and 5.5 hours a night consume nearly 385 more calories the next day when compared to those who sleep between 7 and 10 hours. (6) Sleep is critical for our bodies to repair and function properly. When you consistently don’t get enough sleep, not only are you more likely to gain weight, but you’re also at a higher risk for chronic diseases, anxiety, irritability and more.
How to Know:
Take note of what time you’re going to bed, what time you’re waking up and the quality of your sleep. If you’re consistently sleeping for under 7 hours, it’s time to make some changes.
What to Do:
If you’re having trouble getting to bed, these 20 sleep strategies can help. To help stick to these strategies, consider these sleep tips your weight loss tips as well. Shutting off electronics an hour before bedtime, limiting caffeine intake in the afternoons, avoiding simple carbs in the evenings and journaling can all help you unwind so you get enough rest. You can also consider natural sleep aids to boost your ability to fall asleep and sleep soundly.
7.You’re eating your emotions.
After a long day at work, do you unwind with a glass or two of wine? Do you find yourself reaching for a pint of ice cream when you’ve had a stressful day? This emotional eating is likely holding you back from your weight loss goals.
When you’re eating to deal with your emotions, like anxiety, stress or unhappiness, you’re likely not reaching for carrot sticks and blueberries, but carbohydrates, processed foods and even alcohol. Those calories eventually add up and, at the same time, you’re avoiding learning how to deal with difficult emotions and situations. It’s pretty much a lose-lose situation.
How to Know:
Think about the times when you pig out on unhealthy foods. Are you stressed, distracted, bored? You might be emotionally eating.
What to Do:
Practicing mindful eating can be really helpful if you’re an emotional eater. Check in with yourself to see if you’re actually hungry or just avoiding that assignment that’s hanging over your head. If you’re going to eat, sit down and give your food your full attention. No eating out of the bag, either. If you’re going to snack on some chips, but them in a bowl so you can see how much you’re eating. That might help curb your cravings.
Of course, you want to get to the bottom of why you’re not feeling so hot. One study found that practicing relaxation techniques helped obese women who were emotional eaters lose weight over the course of three months, along with helping them reduce depression and anxiety. (7) Engaging in other activities that can help you relax are a better option than emotional eating.
Another study found that when women increased their frequency of workouts, they saw changes in their self-regulation around food, significantly improved their moods and were able to exercise more. (8) Instead of pouring a glass of wine or snacking all night, try hitting a yoga class or going for a long walk instead.
8.You’re eating too many healthy foods.
Good-for-you foods are delicious, but too much of a good thing is possible. While foods like avocados, nuts and full-fat dairy are great for your health, they’re also pretty high in calories. If you’re eating a lot of these foods, you might be consuming more calories than you realize.
Of course, on high-fat diets like the ketogenic diet, your meals will consist largely of fatty foods. What I’m talking about is following a standard diet that’s also packed with high-fat foods.
How to Know:
If your diet is packed withhealthy fats like eggs, avocados, butter and MCT oil and you’re not following a low-carb, high-fat diet, you might be overdoing the fats.
What to Do:
If you’re already enjoying and eating foods high in fat along with protein, you might want to consider going on the keto diet. It’s been proven to be more effective at weight loss than a low-fat diet, and you’ll likely have an easy time transitioning to it. (9) Among my weight loss tips, going keto is the diet that produces the quickest results alongside significant health changes.
Otherwise, there’s no need to eliminate these healthy foods from your diet. Instead, it’s important to be mindful of serving sizes and sticking to one or two of these foods a day. For example, if you added a scoop of almond butter to your morning smoothie, skip the nuts in the afternoon and replace them with something else.
9: You have a food allergy.
Do you find that you feel constantly bloated, your skin is acting up or your tummy constantly feels “off,” but you’re just not sure why? You could have a food allergy or sensitivity.
About 9.1 million Americans and 5.9 million children suffer from a food allergy. (10) And these figures don’t include people who are sensitive to certain ingredients, are intolerant to foods or don’t realize they have a problem at all, so the real numbers are likely much higher.
If you’re allergic or sensitive to a certain ingredient and continue eating it, you’re likely to struggle with losing weight. The food is triggers inflammation, as your body fights against it. As you continue eating the same food that’s making you ill, the inflammation continues, making you a lot more susceptible to extra pounds and other health issues.
How to Know:
If you have a skin condition that doesn’t seem to improve, digestion issues or a general feeling of “meh,” you might have a food sensitivity or allergy.
What to Do:
An elimination diet is a good way to see if you might have a food allergy. During an elimination, you’ll avoid the top foods that people are allergic to, including eggs, soy, gluten, dairy and nuts.
After 30 days on the diet, you’ll slowly add in one of the restricted foods — one at a time and for a few days only — to see how your body reacts. At this point, you can continue just avoiding the ingredients you suspet you’re sensitive to, or go to an allergy specialist to receive confirmation and see if there’s anything else you might be allergic to.
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