Updated: April 6, 2019


& What you can do to change it!

by Mark “Coach Rozy” Roozen

Your Sleep

If you get more than 9 hours of sleep a night, you may be the envy of your friends, but too much or too little sleep — less than 5 hours a night — can be linked to weight gain. Both can throw off the way your body makes the hormones that control your appetite and hunger. And if you don’t feel rested, you may skip your workouts, too.

Water Intake

We tell our folks to drink 1/2 your body weight in ounces of water each day.  Good Rule of thumb – drink between 2 and 6 cups of clear, plain water each day  – which can help you lose extra pounds. Water has no calories at all, so it satisfies your thirst without adding weight. And when you drink enough water, you may be less likely to grab sodas, juices, or coffee drinks packed with sugar. High calories in sweet drinks can add up to a big weight gain.

To Much Space Between Meals

Not eating breakfast, or eating a meal and not eating again until 10 hours later may not be best for you.  (Yes – we all know about the intermittent fasting which works for some folks).  When you space out your meals too much, your metabolism slows down and isn’t able to burn off all the calories you eat in your next meal. Those extra calories may wind up as extra weight. And you may overeat because you’re too hungry. Try eating smaller portions, and eat more often.

Eat Out All the Time

OK, you hate to cook, your busy, it’s hard to find time to get everyone around the table for a meal – so eating through a window is easier at time.  Here is the kicker – if you eat most of your meals at restaurants, it may be harder to keep your weight under control. Even so-called light dishes may have more calories than you realize. And we’re not just talking about dinner, either. People who eat lunch out daily can weigh up to 5 pounds more than those who brown-bag it.

Sit All the Time

Your desk job or TV obsession may make it harder for you to drop those pesky pounds. When you sit most of the time, your body can lose its ability to know when you’ve eaten too much — you can overeat and gain weight. Even brief exercise breaks during the day can help you stay healthy. Get up for three 10-minute walks around meetings or your favorite shows.

You Overdo the Alcohol

Whether you like wine, beer, or mixed drinks, alcohol has calories that add to your daily amount. If you often have 3 or more drinks a day, you’re more likely to gain weight or be overweight, no matter what type of alcohol you drink, and soon will get addicted. When you get addicted, it is very difficult to come back to a normal routine and that’s why for such extreme cases, learn more about medical rehabilitation centers present around your locality to sort out as soon as possible. Stick to light or moderate drinking, like one glass of wine with dinner. That may actually help keep you from gaining weight.

Stress Gives You Snack Attacks

If you feel tense, you’re more likely to reach for unhealthy, high-calorie treats for a quick comfort fix. You may eat when you don’t really need food.  Find a way that works for YOU to de-stress; music, mediate, do something with friends, watch a movie, read a book.  Find what works for you to find your calm.

You Make Quick Food Decisions

It’s worth your time to plan out your meals and healthy snacks so you’re not tempted to grab something on the go. Even if you get enough activity, you can gain an extra pound or two if you tend to eat fast food or sugary snacks or sodas. Your body doesn’t seem to treat these calories the same as energy you get from healthy foods — it breaks them down too quickly. They’re also low in fiber, so you don’t feel full afterward and you’re likely to eat or drink more.

Never Hurts to Check With Your Doctor

Some health problems can make it really hard to lose weight even if you diet and exercise. Your genes can also play a role in how much you weigh or where your body stores fat. Talk to your doctor if you just can’t seem to lose weight. Tests can show if you have a health problem that makes weight loss hard, and you can get medicine or other help to overcome it.

One Comment

  1. Eli Richardson

    July 27, 2023 at 10:10 pm

    It’s interesting to know that we’d have health issues that slow down our weight loss process. My older cousin has tried to lose weight for years, but nothing she does works. I suspect she’ll be interested in reading your information, so I’ll share it and suggest she visits a doctor’s office soon.

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