Common Reasons Why You Can’t Lose Weight

 Not enough physical activity

Increasing the amount of physical activity you do can get stalled weight loss going again. The American Heart Association recommends that people with Type 2 diabetes perform a minimum of 150 minutes (2 1/2 hours) of moderate-intensity physical activity each week or at least 90 minutes of vigorous activity a week. Doing resistance-training exercises three times per week is also encouraged.

Keep in mind that if you don’t currently do this much, you will need to build up to it gradually. It’s also a good idea to get your doctor’s OK before increasing the amount or intensity of physical activity you do. Certain activities may not be advised for people who have diabetes complications such as eye or kidney disease. Also, because physical activity usually lowers blood glucose, you may need to take steps to prevent hypoglycemia while exercising. Some of the ways to do this include cutting back on insulin or oral medicines before exercising, having a snack before or during exercise, or changing your meal schedule to accommodate your exercise schedule. Checking your blood glucose before, during, and after physical activity will help you determine which of these steps may be most effective.

 Too much alcohol

Large studies done in Great Britain and Finland have found that heavy alcohol intake is associated with weight gain and obesity in men. Given that alcoholic beverages are often high in calories, this news is perhaps not so surprising.

A serving of alcohol is considered to be one 12-ounce beer, 5 ounces of wine (excluding dessert wine), or 1 1/2 ounces of 80-proof distilled spirits such as gin, whiskey, vodka, or rum. Each of these servings contains about 14 grams of pure alcohol and roughly 100–200 calories. Any caloric mixers, such as fruit or vegetable juices, soft drinks, cream, coconut milk, or sugar, raise the calorie count. The American Diabetes Association recommends that those who choose to drink alcoholic beverages limit themselves to one alcoholic drink (or one serving) a day for women and up to two alcoholic drinks (or two servings) a day for men.

To minimize calories from alcoholic beverages, consider drinking light beer in place of regular beer and using diet soda, seltzer, or club soda in place of caloric mixers in mixed drinks. Limiting quantities to one drink per day for women and two drinks per day for men — or less — will help with weight control.

 One step at a time

Many possibilities have been presented in this article, and not all of them will apply to everyone. To avoid getting overwhelmed, think carefully about which of these possibilities is (or are) most likely to be affecting you, and focus on actions you can — and are willing to — take. Then come up with a plan for how you’ll carry out those actions. In some cases, you may need the help of your diabetes care providers to diagnose a problem or come up with a solution, so making an appointment with one of these professionals may be the first step in your action plan. Whatever the plan, break it into manageable chunks, take time to evaluate the effectiveness of each step before you go on to the next, and give yourself a pat on the back for making the effort to control your diabetes and improve your health.

Source: diabetesselfmanagement  Image Credit: Photo by Lauren Lester on Unsplash