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6 Reasons Why You Can’t Lose Weight, And What To Do About It

6 Reasons Why You Can’t Lose Weight, And What To Do About It

With my experience as a family doctor I know that most people can’t lose weight because they are not working in harmony with their body and mind. For example, going on a restrictive diet is not in harmony with your physiology, and 9 times out of 10 it leads to insignificant weight loss or weight gain further down the road. By eliminating these 6 mistakes you’ll have a much better chance of succeeding with your weight loss.

You Didn’t Set a Clear Goal

goal

    If you don’t make a decision about exactly where you’re going, how are you going to get there? Imagine attempting to go on vacation without knowing the destination, because you haven’t given it thought and come to a decision. When patients come to me for help because they can’t lose weight, my first question is “What do you want?” They often say something like “To be thinner“. This is really vague and it’s like saying you want to go somewhere hot and sunny for your vacation. There’s no clear destination! Your mind needs a definite goal to lock on to. Otherwise you have no focus, no reason to start taking action, or to continue taking it if you manage to make a start in the first place. A definite goal could be something like “I fit into my favourite jeans again and love the way I look!” This is a clear destination.

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    You Didn’t Create a Roadmap

    road map

      Some people get the first bit right, and have a clear goal. But they still can’t lose weight. The next common mistake is not making a plan to get from where you are now, to where you want to go. Most people’s plan is ‘go on a diet and exercise more‘. Did that work last time? Why do you think it will work this time? Think of all the steps you take to make it to your vacation. There are more than 2 aren’t there? You need to create a step by step plan to follow to successfully lose weight. You might want to include the next 4 things in your plan. But you need to make this your plan, and you need to give yourself some time to work it out.

      You Didn’t Identify Your Emotional Eating

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      can't lose weight

        Hands up if you ever eat when you’re not hungry. If your hand isn’t up I don’t think I believe you! You can’t lose weight when you regularly eat if you’re not hungry. These days food is constantly available, and as a result eating to satisfy genuine physical hunger isn’t the only reason people eat. People eat for many other reasons including boredom, stress, and unhappiness. All food eaten when your body doesn’t need it is destined for your fat stores. You need to know this is going on and make a plan of how to overcome this. This may be something you need to learn more about. A friend of mind put on loads of weight when he started working from home. When he needed a break he realized he was going to the fridge and eating. At work he used to have a quick chat with colleagues. This is eating due to boredom. His solution was to go out for a quick walk with his dog when he needed a short break from work.

        You Didn’t Hydrate Yourself

        glass of water

          This is perhaps the easiest thing you can do to improve your health and speed up your weight loss, but are you drinking eight glasses of water each day? There are two reasons keeping yourself properly hydrated helps you lose weight. Imagine a plant that hasn’t had enough water, it is wilting. This is you if you’re not hydrated. Now imagine that same plant standing strong because it’s had enough water. When you’re hydrated you have more energy. When you have more energy you move around more. And you can work out the rest! Not everyone realizes that early hunger and thirst feel the same – it can feel like you’re hungry for food. If you don’t realize this, and you haven’t been hydrating yourself adequately, you’ll end up eating more than you need, with obvious consequences. Keep hydrated, and then the hunger you feel is for food and not water.

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          You Didn’t Avoid Foods That Increase Your Appetite

          white bread

            Refined carbs, like white rice, sugar, fries and things made out of white flour increase your blood sugar dramatically, and very fast. High blood sugar is harmful to your body, so your body’s response is robust – it produces a load of insulin which brings your blood sugar back down quickly. The result is a rebound low blood sugar. This has you feeling really hungry, often only a short time after you’ve eaten. This drives you to eat more, even though you may have already eaten more calories than you need. Cut right down on refined and processed food,because people who eat a lot of this can’t lose weight. Eat whole foods instead.

            You Didn’t Kick Start Your Fat Burning Enzymes

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            sprint

              When people think exercise they often think about going out for a jog, or doing extended cardio workouts in the gym. This type of workout burns fat. But hang on a minute. If your body needs fat for this kind of exercise isn’t it going to make more available for the next time you do it? You body is highly adaptable. If you start doing something that needs fat, your body will make it available. This is why some people can’t lose weight even though they do a lot of cardio workouts, or they pile on a load of weight if they stop. When you do short bursts of high intensity exercise, e.g. like sprinting for 20 seconds 6 times with rest of 60 seconds in between, you don’t burn a lot of fat while you’re doing it. You burn glucose. However, you do burn fat for up to 24 hours after this kind of exercise, and you don’t encourage your body to lay down fat. If you’re exercising for the purpose of weight loss ditch the prolonged cardio workouts and switch to interval training.

              Featured photo credit: Rain run/antony_mayfield via flickr.com

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              Last Updated on May 25, 2019

              20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

              20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

              Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

              It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

              This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

              Breakfast

              1. Spiced Coconut Squash Breakfast Porridge

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                This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

                2. Egg and Avocado Spaghetti Squash Boats

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                  If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

                  3. Spaghetti Squash Frittata for One

                  3

                    This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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                    4. Ingredient Spaghetti Squash Brunch

                    4

                      It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

                      5. Spaghetti Squash Hash Browns

                      5

                        A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                        Lunch

                        6. Spaghetti Squash Chow Mein

                        6

                          Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                          7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

                          7

                            This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                             8. Spaghetti Squash with Mushrooms Parmesan

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                            8

                              Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                               9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                              9

                                A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                                 10. Thai Peanut Spaghetti Squash

                                10

                                  Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                                  Dinner

                                  11. Spaghetti Squash Comfort Bowl

                                  11

                                    This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                                    12. Spaghetti Squash Crust Pizza

                                    12

                                      As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                                      13. Spaghetti Squash Fried Rice

                                      13

                                        Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                         14. Roasted Garlic Spaghetti Squash Lasagna Boats

                                        14

                                          If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                          15. Chicken Enchilada Stuffed Spaghetti Squash

                                          15

                                            This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                            Dessert

                                            16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                            16

                                              If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                              17. Spaghetti Squash Coconut Custard Pie

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                                                With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                                 18. Spaghetti Squash Cake With Cream Cheese Glaze

                                                18

                                                  This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                                   19. Spaghetti Squash Kheer

                                                  19

                                                    Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                                     20. Cinnamon Spice Spaghetti Squash Cake

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                                                      By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                                      Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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