Each woman is different, so how you lose weight can be individual to you. However there are some common factors you may not have considered.
If you’re like most women, you may find your weight creeps up during menopause. Changes in your hormones, less muscle mass, and too little sleep from hot flushes can all lead to added pounds.
If you wake up tired, you’re more likely to want to munch on snacks for a boost of energy later in the day.
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.
Lack of hydration
Between 2 and 6 cups of clear, plain water each day can help you lose extra pounds. Water has no calories at all, so it satisfies your thirst without adding weight.
When you drink enough water, you may be less likely to grab other drinks such as juices, energy drinks or even coffee drinks packed with sugar.
High calories in sweet drinks can add up to a big weight gain.
Too long between eating
It may seem like a good strategy to lose weight by spacing out your meals, but when you leave it too long 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.
Not enough meals at home
Sometimes you really don’t want to cook. But 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 bring their own lunch.
Too much sitting
Your desk job or TV obsession may make it harder for you to drop those persistent pounds. When you sit most of the time, your body can lose its ability to know when you’ve eaten too much so 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 stand and walk in place while watching tv, it really helps!
Rewarding yourself for exercise
Exercise is a great way to lose weight: it burns calories and builds muscle mass. But if you indulge in a big dinner or smoothie after every workout, you can ruin all that hard work.
Watch out for high-sugar sports drinks and protein bars, too. While they can help quench your thirst or give you an energy boost post-workout, they can be very high in calories.
Fond of a tipple?
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.
Stick to light or moderate drinking, like one glass of wine with dinner. That may actually help keep you from gaining weight.
Stress triggers snacking
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 so tackle the stress or keep low-calorie treats on hand such instead. If you are short of ideas look online for ‘low calorie snacks.’
Become a meal planner
Impulsive eating usually means more calories so 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 soft drinks.
Your body doesn’t seem to treat these calories the same as energy you get from healthy foods as it breaks them down too quickly. They’re also low in fibre, so you don’t feel full afterward and you’re likely to eat or drink more.
Low thyroid can be a problem
If this is underachieve you could gain as much as 5 to 10 extra pounds. Your thyroid makes hormones that control your energy level and how your body breaks down food.
If you don’t make enough of them, it can be hard to shed pounds. You may also feel bloated because your body holds on to too much water and salt.
Some drugs you take for health problems could make you gain a little weight. For example, steroids can change your metabolism and make you feel hungrier so you may overeat and gain extra belly fat.
Even antihistamines that calm your hay fever could cause weight gain. They lower a chemical your body makes to control your appetite, so you may sneeze less but eat more.