{"id":5310,"date":"2019-10-22T10:40:31","date_gmt":"2019-10-22T17:40:31","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=5310"},"modified":"2020-01-24T12:50:57","modified_gmt":"2020-01-24T19:50:57","slug":"why-its-harder-to-lose-weight-than-ever","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2019\/10\/22\/why-its-harder-to-lose-weight-than-ever\/","title":{"rendered":"Why It’s Harder to Lose Weight Than Ever"},"content":{"rendered":"
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Why is it harder to lose weight than ever?\u00a0 Even though for decades, leading weight loss experts have preached the same formula: Sweat more and eat less. And if you\u2019ve ever thought that sounds too easy to be true, you may be right, as Canadian researchers called BS on this theory. Their study in the journal Obesity Research and Clinical Practice<\/em>\u00a0suggests a different take:\u00a0It\u2019s more difficult to shed fat today<\/a>\u00a0than any other time in the past 30 years, even when factoring out any changes in diet and exercise.<\/p>\n

The study analyzed health and fitness data from 36,377 people who participated in the National Health and Nutrition Examination Survey. From 1971 to 2008, there was a 10 to 14 percent increase in BMI, carbohydrate intake, and overall caloric intake, while fat and protein intake decreased slightly over the same period. The study also found that even when holding caloric intake and physical activity constant, the predicted BMI was\u00a0still 2.3 units higher<\/b>\u00a0in 2006 than in 1988.<\/p>\n

This means that simply\u00a0eating less or exercising more\u00a0cannot fully explain our expanding waistlines over the last few decades. So, what factors are tipping the scales?<\/p>\n

\u201cFor some people, there are a few large culprits,\u201d says Jennifer Kuk, Ph.D., the study\u2019s lead author and an associate professor of kinesiology at York University in Toronto. Kuk suggested that excessive eating and poor exercise habits are determinants of weight gain, but also adds that, \u201cfor most people, it\u2019s the cumulative effect of countless daily habits, health choices, and environmental factors that cause us to burn fewer calories.\u201d<\/p>\n

Those environmental factors could be key in understanding why it\u2019s harder than to lose weight than ever. Today, we are exposed to more pollutants, pesticides, highly processed foods, and medications than previous generations.<\/p>\n

3 Modern-Day Factors That May Make it Harder to Lose Weight Than Ever<\/h2>\n

Exposure to certain chemicals<\/h3>\n

Chemicals from the environment around us and the foods we consume may disrupt certain body functions,\u00a0potentially\u00a0reprogramming your metabolism to favor weight gain<\/a>. The researchers aren\u2019t yet able to pinpoint exactly how the reprogramming happens, but they noted that the chemicals seem to activate the fat cell differentiation pathway in cells grown in vitro and in animal studies, and lead to larger fat cells \u2014 and more of them.<\/p>\n

Risky chemicals identified in the research include bisphenol A (BPA), commonly found in plastic water bottles, and tributyltin, a component of PVC plastic that is sometimes used to make household pipes.<\/p>\n

To\u00a0lower your chemical exposure<\/a>, wash fruits, veggies, and herbs before you eat them; use glass or stainless steel containers instead of plastic; and avoid PVC products. (Editor\u2019s note: You\u2019ll find neither BPA nor tributyltin in\u00a0Beachbody supplement<\/a>\u00a0packaging.)<\/p>\n

Use of antidepressants<\/h3>\n

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Prescription drug use<\/a>\u00a0has been on the rise over the past 30 years. Antidepressants, such as Prozac, have flooded the market as\u00a0the most commonly prescribed drug<\/a>\u00a0for people ages 18\u201344. One study revealed that\u00a0depressed women taking antidepressants were more likely to be obese<\/a>. A population-based study published in\u00a0Diabetes Care<\/em>\u00a0noted an\u00a0average weight gain of about six pounds over the course of about five years<\/a>\u00a0in users of antidepressants. This weight-gain trend may be attributed to the appetite-stimulating effect of the drugs.<\/p>\n

Of course, a relatively modest amount of weight gain may not outweigh the benefits you might experience from prescribed antidepressants, so definitely consult with your physician if you\u2019re taking these types of drugs and have concerns about potential weight gain.<\/p>\n

Altered gut microbiome<\/h3>\n

Tens of trillions of beneficial bacteria, known as your gut flora, live in your intestines and have a\u00a0huge impact on health<\/a>.\u00a0They are responsible for numerous metabolic reactions, protect against pathogens, and assist our immune systems with proper functioning. Accumulating research strongly suggests that the\u00a0gut microbiota play an important role in the regulation of energy balance and weight<\/a>\u00a0in animals and humans, and may influence the development and progression of obesity and other metabolic disorders.<\/p>\n

The gut microbiota is typically dominated by bacteria \u2014 specifically by members of the divisions\u00a0Bacteroidetes<\/i>\u00a0and\u00a0Firmicutes \u2014<\/i>\u00a0although there\u2019s a range of variability in microbial composition in the guts of most individuals. These variations are driven primarily by diet.\u00a0Being overweight is a physiological state\u00a0that has emerged as a major health concern in populations that have adopted a Western diet (characterized by a high intake of red meat, refined sugars, saturated fat, and little fiber); research suggests that part of the reasoning may be tied to the\u00a0microbiota makeup of people following the Western diet<\/a>.<\/p>\n

Of the two most common gut bacteria,\u00a0Bacteroidetes<\/em>\u00a0and\u00a0Firmicutes<\/em>,\u00a0there is a lesser proportion of\u00a0Bacteriodetes<\/em>\u00a0present in the GI tracts of obese individuals<\/a>\u00a0compared to those who are leaner; this proportion was shown to increase when overweight study participants lost weight.<\/p>\n

Research about weight and the human microbiome concluded that\u00a0restoration of the gut microbiota to a healthy state may ameliorate the conditions associated with being overweight<\/a>, and help individuals maintain a healthy weight. To keep your gut bacteria happy and healthy, reduce\u00a0added sugar intake,\u00a0eat foods high in fiber, use antibiotics only as prescribed by your doctor, and consider taking a\u00a0probiotic supplement\u00a0or eating fermented foods, such as kimchi,\u00a0kombucha, and yogurt.<\/p>\n

5 Strategies to Combat Weight Gain<\/h2>\n

What else can you do to counteract gaining weight in the digital age? In addition to considering how environmental factors may add pounds to your frame, incorporate the following five tips into your daily regimen.<\/p>\n

Eat slower<\/h3>\n

Need another reason to embrace the mindful eating movement? Research has shown that\u00a0eating slower may help reduce how much you eat<\/a>, and feel more satisfied doing it. Try putting your utensils down between bites, sip water frequently, and aim to eat in calm environments with minimal distractions.<\/p>\n

Snack smarter<\/h3>\n

Looking for a wholesome snack that\u2019s less than 100 calories? The best bang for your calorie buck: fresh veggies or fruit. The water and fiber content will\u00a0keep you feeling full for longer<\/a>. Depending on what fruit and veggies are in season, some great options include an apple (95 calories), 20 grapes (68 calories), a peach (58 calories), an orange (65 calories), one medium red bell pepper (37 calories), 10 baby carrots (40 calories), one cucumber (48 calories), and one cup of broccoli (31 calories).<\/p>\n

Hydrate, hydrate, hydrate<\/h3>\n

Drinking water can help fill your tummy for no calories. Soda and fruit juices can rack up about 140\u2013155 calories per 12-ounce serving; replace them with sparkling water or\u00a0still water flavored with sliced fruit, herbs, or even a splash or two of fresh-squeezed juice. A study published in the journal\u00a0Obesity<\/i>\u00a0found that\u00a0drinking two cups of water 30 minutes before a meal<\/a>\u00a0can result in moderate weight loss among overweight adults. Try carrying a\u00a0reusable water bottle\u00a0with you throughout the day so you can stay hydrated even on the go.<\/p>\n

Hit the sack earlier<\/h3>\n

Getting a little more shut eye at night may help you shed weight. One study found that\u00a0women who slept five hours or less gained 2.5 pounds more<\/a>\u00a0over the course of 16 years than women who slept seven hours. A study that examined the sleep patterns of 1,024 volunteers in the the Wisconsin Sleep Cohort Study showed that \u201cshort sleep\u201d (sleeping less than eight hours a night) resulted in a reduction in the satiety-inducing hormone leptin and an elevation in the appetite-stimulating hormone ghrelin, which was likely to\u00a0increase appetite and contribute to increased body mass index<\/a>. Another small study conducted on sleep-deprived young men found similar effects to the \u201chunger\u201d hormones as well as\u00a0increased appetite and hunger<\/a>.<\/p>\n

Also, if you\u2019re tired, you might skip your workout and have a lower body temperature, decreasing the amount of calories you burn throughout the day.<\/p>\n

Move more<\/h3>\n

\u201cWe move less [than previous generations],\u201d says Kuk, adding that television watching and desk jockeying are only partly to blame. \u201cMany of the conveniences we take for granted \u2014 even seemingly inconsequential things like automatic transmissions and blenders \u2014 result in less daily movement and a more sedentary lifestyle overall.\u201d<\/p>\n

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Hate house chores? Maybe you will change your tune if you knew they could impact your health and weight\u2026 for the better. Small movements daily, such as taking out the trash, mopping the floors, doing yard work, standing at the computer, and even taking steps while grocery shopping are low-intensity movements that stimulate\u00a0non-exercise activity thermogenesis<\/a>, or the energy burned doing everyday tasks. While exercise is important \u2014 the\u00a0Dietary Guidelines<\/a>\u00a0suggest at least 150 minutes of moderate to vigorous exercise per week for good health \u2014 one study suggests\u00a0what you do when you\u2019re not working out<\/a>\u00a0can make or break your weight-loss goals.<\/p>\n

Here are some ways to add more movement to your days:<\/p>\n