If you're having a hard time losing weight, don't beat yourself up. There may be other factors at play that are working against your efforts. By targeting those causes first, you can set the stage for efficient weight loss.
Cut back on prescription medications
Is your medicine cabinet stocked with medications for every ailment imaginable? It's no secret that those prescriptions meds come with a host of side effects, including fat storage and increased appetite.
Start by consulting your physician to see what alternatives are available. Your doctor may even be able to lower your dosage. Remember that conditions like type 2 diabetes and high blood pressure are positively influenced by weight loss and exercise. Let your doctor know that you are incorporating those healthy activities into your life. It may eliminate the need for certain prescriptions altogether.
Increase your muscle mass
Whether you're exercising or sitting on the couch, if you have more muscle you will burn more calories. Cardiovascular exercise is great for boosting endurance and fitness levels, but you need some form of strength training to build muscle mass.
This doesn't mean you have to bulk up. Simply adding small amounts of muscle and working to maintain it will make a difference. Resistance exercises that use your own body weight, such as pushups and squats, are an effective way to get started. Circuit workouts, which involve switching quickly between exercise moves, allow you to combine strength training with an element of cardio.
Be conscious of what's working against you
As you age, your metabolism slows. Add that to hours spent sitting at a desk and you've got a recipe for weight gain, not weight loss.
Plus, there's another evolutionary factor working against you as well. Back when food was scarce, the human body evolved mechanisms to cope with starvation. For example, the intestines produce all kinds of different hormones related to hunger. Some encourage eating while others decrease the need for food. For those with a sedentary lifestyle, those hormones can make it harder to maintain a health body weight.
Recognize that all of these factors make it essential to stay active throughout the day, not just during the hour that you exercise. If you have to talk to a coworker, walk to their office instead of sending an email from your desk. Cook dinner instead of ordering out. You should also try to fill up on healthy foods such as fruits and vegetables. If the food you eat is nutritious and low in calories, you don't have to worry about how slow your metabolism is.
Shawna is an avid writer about wellness and holistic health,
including tips for living a healthier life style. Find similar topics
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