You have a well-balanced, low-calorie diet combined with regular exercise, but still haven\u2019t shed those extra pounds?\u00a0 Feel frustrated?\u00a0 Here are some \u201chidden\u201d culprits of weight gain and some ways to avoid them.<\/p>\n
Lack of Sleep<\/strong><\/p>\n Yes, proper sleep in the amount of 7-8.5 hours a night helps burn calories.\u00a0 Research has proved that a lack of sleep increases ghrelin levels.\u00a0 Ghrelin is a hormone that increases your appetite and decreases leptin levels, another hormone that suppresses the appetite.\u00a0\u00a0 Upset your sleep and all kinds of things happen, so make sure you get your proper rest and develop a good daily practice of sleep.<\/p>\n Eating Too Quickly<\/strong><\/p>\n Did you realize that it takes your brain 15 to 20 minutes to catch up with your stomach?\u00a0 What I mean is that it takes a while for you to realize that you are properly full.\u00a0 Eating too quickly, you will likely consume more than enough to satisfy yourself before you realize you are full.\u00a0 Now once you slow down and chew your food more careful pausing between bites, your system will signal to you that you are full before you have already consumed too much.<\/p>\n Distracted Eating <\/strong><\/p>\n Eating when watching television or surfing the Internet can impact your food intake.\u00a0 Have you ever sat down with a dinner or snack and before you knew it consumed much more than you had intended.\u00a0 Studies show that when you are particularly engaged, let\u2019s say in an exciting fast-moving sporting event or an adventure movie, you eat even quicker.\u00a0 Save your food for the table and focus upon what you are consuming.<\/p>\n Medication<\/strong><\/p>\n Some medications may lead to weight gain due to changes in metabolism or appetite.\u00a0 If you suspect that a medication could be causing your weight gain, consult your physician.\u00a0 Do not stop the medication before first consulting your healthcare provider.<\/p>\n \u201cHealthy\u201d Restaurant Food<\/strong><\/p>\n Maybe you are like me.\u00a0 You\u2019ve chosen a salad instead of that cheeseburger with fries.\u00a0 Unfortunately, the dressings on those salads often include massive amounts of fat dripping off those lettuce leaves, not to mention croutons and other add-ons.\u00a0 To gain your intended benefits, either skip the dressing altogether or ask for a low-fat variety placed on the side, and skip any extras that come with your meal.<\/p>\n Portion Distortion<\/strong><\/p>\n Use a smaller dinner plate.\u00a0 Our large plates can make a healthy portion appear like a ration.\u00a0 We instinctively are inclined to fill our plates, and in the process eat too much.\u00a0 You might even consider substituting your salad plate for your dinner one.<\/p>\n Your Drinking Habits<\/strong><\/p>\n Research has indicated that diet sodas can actually cause weight gain and no one disputes that alcoholic beverages can throw weight loss into a tailspin.\u00a0 And while the fiber in apples counteracts their sugar content, apple juice is like drinking liquid sugar.\u00a0 So, if you are trying to lose weight, think twice before you lift that glass or wine, beer, mixed drink, fruit juice, or soda.\u00a0 A regular habit of only a little bit daily adds huge amounts of calories over time. Instead, add some mint, a lime or lemon to a glass of filtered water.<\/p>\n Red or white wine (5 oz.) = 120 calories<\/p>\n Regular beer (12 oz.) = 150-198 calories<\/p>\n Light beer (12 oz.) = 64-136 calories<\/p>\n Martini (2.5 oz.) = 160 calories<\/p>\n Vodka and tonic (8 oz.) = 200 calories<\/p>\n Margarita (8 oz.) = 200 calories<\/p>\n Rum and Coke (8 oz.) = 185 calories<\/p>\n","protected":false},"excerpt":{"rendered":"