When it comes to losing weight, many people are looking for a quick fix to shed pounds. While dozens of fad diets promise fast results, few can help you stick with a healthy figure long term. There’s no quick fix for weight loss because weight gain doesn’t happen overnight. However, there are simple, straightforward changes that you can make over time to help the pounds come off and stay off. Gradual weight loss may sound frustrating, but you’re more likely to succeed if you change your mentality about food and exercise, and not just your weekly meal plan.

A Nutritious Balance
You know that “healthy” foods will help you lose weight, but “healthy” can be a misleading label. Instead, look for foods that offer lots of nutrients. In other words, fill your diet with nutritious foods. This can be tough to do thanks to conflicting advice from the medical community on what counts as nutritious. If you’re looking for ideas, then here are some of the most nutrient-packed foods you can eat:

• Potatoes
• Salmon
• Dark chocolate
• Blueberries
• Egg yolks

According to HealthLine.com, a balanced diet comprises “the nutrients [your body] needs to function correctly.” Fresh fruits and vegetables, lean protein, legumes and nuts, and whole grains are vital elements to a balanced diet. How much you need of each group depends on your activity level and to some extent other factors, such as your age and medical history. One good way to get the nutrients that you need is to try new recipes and flavor combinations. Varying your diet with interesting foods will motivate you to continue.

Moving to Your Own Rhythm
Regular exercise is essential to losing weight and keeping it off, but if the thought of joining a gym and running on a treadmill intimidates you, don’t worry. You’re not alone. Fortunately, traditional workouts aren’t the only way to lose weight. In fact, you’ll be more successful if you find your own way to get moving. Whether it’s joining a dance class, hiking, investing in personal training or taking up aerial gymnastics, there are plenty of ways to stay active. Make sure to vary your workouts, too. Cardio burns calories, but you’ll burn even more by incorporating strength and resistance training into your workout regimen. For added benefits, try yoga and meditation to clear your mind and lower your stress.

Problems under the Surface
Despite their best efforts, some people find that losing or maintaining weight is impossible. Good nutrition, regular physical activity and less stress can help most people reach their targets, but there may be problems hiding under the surface that are thwarting your success. For instance, you might be dealing with hormone imbalance due to age or certain medical problems. If your hormones aren’t working properly, then you’ll have trouble losing weight even with a good diet and exercise. To see if you have a problem, talk with your doctor about fluctuating hormones. Natural hormone replacement therapy may help, but the only way to find out is to start the conversation.

Sources:
https://www.healthline.com/health/balanced-diet#Overview1
https://authoritynutrition.com/11-most-nutrient-dense-foods-on-the-planet/

Major Culprits
When we talk about hormone imbalance, we’re talking about a varied number of hormones that play critical roles in how your body responds to food and exercise. Here are some of the key players in your body’s hormone lineup:

• Leptin – responsible for appetite control
• Cortisol – fat storage, brought on by stress
• Estrogen – essential sex hormone for women
• Testosterone – essential sex hormone for men
• Thyroid hormones – responsible for metabolism

Too much leptin or cortisol can lead to excess fat storage. Thyroid problems, such as cancer or hypothyroidism, can make it impossible for people to lose weight. Estrogen and testosterone are typically the major culprits when it comes to age-related hormone imbalance.

The older men get, the less testosterone they produce. Likewise, women produce different amounts of estrogen naturally as they age. When these essential sex hormones, which are responsible for much more than just libido, get out of balance, the body responds in different ways. For some, changes are mild. But plenty of men and women suffer from problems related to hormone imbalance, including weight gain, bloating, irritability and mood swings.

Age or Hormones – Does It Matter?
You might be wondering if it matters whether your weight gain or inability to lose weight is due to age or hormones. The short answer is yes, it does. It might be harder to lose weight and maintain your figure as you age, but it’s not impossible with extra effort. If you’re spending a lot of time, energy and money trying to slim down without success, however, then there may be an underlying cause that can be addressed through different therapy methods. Start by tracking your energy levels, how hungry you feel throughout the day, what and how much you eat, whether you have food cravings, and your exercise regimen. Using an app for this purpose can help you lose more weight while offering insight into problem areas.

If you’re getting enough sleep, eating well and exercising, but you still can’t seem to shed the weight, then you may be dealing with a hormone problem. Fortunately, there are options for getting back on track without resorting to diet pills or gimmicks.

Balancing Your Body
Diet and exercise can be enough for many people to lose weight, but hormones play a vital role in long-term success. Bio-identical hormone replacement treatments, such as pellet therapy, are uniquely tailored to the individual needs of people who need relief from hormone imbalance. If you’ve been trying to lose weight without success, then your hormones may be to blame. Talk with your doctor about hormone replacement therapy to see if it’s a good fit for you. Balancing your hormones could encourage long-term weight loss.

Sources:
https://www.prevention.com/weight-loss/hormone-reset-diet
https://www.prevention.com/weight-loss/weight-loss-tips/can-hormonal-imbalance-cause-weight-gain

#1 – Put Good In
Your body needs a wide range of nutrients, such as healthy fat and fiber, to function effectively. Getting more fiber will not only help you stay full between meals, but it will also keep everything running smoothly so that you don’t feel bloated. Healthy fats, like avocados and nuts, generate more subcutaneous fat, which is essential for pushing the bad fat out of your body.

#2 – Ditch the Sweets
Processed, refined sugar is one of the greatest contributors to weight gain and excess belly fat. If you’re a soda drinker, try switching to carbonated water without added sweeteners. Diet soda can be an even bigger problem since it triggers your brain to expect sugar without following through on delivery. You then crave more sweets, leading to weight gain. Cut down on refined and processed sugars to see progress on your waistline.

#3 – Get Moving
People who exercise regularly burn more fat and calories over time. Find an activity that you enjoy, or sign up for a new class at your local gym. Cardio combined with strength training will help you tone down and lose weight more quickly, and establishing a set routine can help you keep the weight off long term. Shoot for 30 minutes to an hour of exercise every day of the week.

#4 – Calm Down
If you’re stressed, find ways to relax. Stress can increase body fat because it jumpstarts the creation of cortisol, which tells your body to start storing abdominal fat. It also makes you hungrier. Practice yoga, go for calming walks in the park or take up a new hobby that helps you relax. Anything that you can do to bring more balance into your life will make you happier and help you shed extra weight.

#5 – Make Substitutions
Swap out bad fats, like saturated oils and trans fatty foods, for good ones, such as coconut oil, olive oil and fresh fish. Ditch fruit drinks and sodas altogether in favor of more water. Instead of eating refined carbs, like white bread, swap out some of your carbs for the whole grain variety. Small changes over time will encourage you to eat better.

#6 – Rest Up
Getting the right amount of sleep is essential to helping you maintain your weight. When you sleep well, you’re more likely to make better food and lifestyle choices, such as taking a walk instead of binge-watching the latest show on Netflix. Practice good sleep habits to enhance your weight loss goals.

#7 – Track Your Progress
One of the best ways to stay on target when you’re losing weight is tracking your progress. Studies have shown that keeping track of your goals helps people stay accountable, which in turn helps them lose more weight. You can download several free apps to your smartphone to track your progress and see your belly fat disappear.

#8 – Try a New Routine
There’s no one-size-fits-all solution when it comes to trimming belly fat. Try a combination of methods and eating plans to see which one suits your lifestyle and goals. Mixing things up every so often can also keep you interested, which will keep you on track. Shedding excess belly fat isn’t easy, but it’s doable with hard work and diligence.

Sources:
https://authoritynutrition.com/20-tips-to-lose-belly-fat/
https://www.renewmetoday.com/7-simple-ways-get-rid-belly-fat/