reasons of your weight gain

Working hard at weight loss without results? Check out these hidden reasons why you might be struggling in diet expert Dr. Madelyn Fernstrom’s new book, "The Real You Diet".



You Need a Nap

Many people eat for energy when they feel fatigued. Being tired leads to lack of mental focus and to “not caring” about a lifestyle plan. People rely on between-meal snacking to wake up, when a power nap is really what’s needed.



You're Confusing Healthy with Low-Calorie

While a first step for healthy eating is to stick with heart-healthy plant fats (like olive oil), all fats -- healthy or not -- still have the same amount of calories: about 120 per tablespoon. Heart-healthy nuts can be a great snack, but choose portion controlled servings since just a small handful has 100 calories.






You're on Medication

If you’ve started a new medication and feel as though your weight is creeping up, you could be right. Some medications can slow your body’s metabolism and/or stimulate appetite. These include some antidepressants and mood stabilizers, antihistamines, insulin and anti-inflammatory drugs. Check with your doctor to determine whether you can consider switching medication to avoid the side effect of unwanted weight gain.



You've Got an Undiagnosed Medical Illness

Some medical illnesses are “silent," and can strongly contribute to problems losing weight. Issues with your thyroid (your body’s furnace), elevated blood insulin levels (even without the high blood sugar of diabetes), and mood disorders (depression and anxiety) can all be barriers to successful weight loss. Check with your doctor, and ask for some blood work to be done to help determine if there's a problem.




You Need Help with Stress Management

Mindless eating comes from a lack of focus and poor coping skills with the stressors in our lives. We eat to soothe and reward ourselves, which is only a short-term fix. It’s important to find ways to replace food as a tool to manage stress.









You're Skipping Meals

Whether you’re trying to save time, money or calories, meal-skipping is a big barrier to long-term weight loss. When we skip a meal, biology kicks in and makes us over hungry for the next meal. That’s why meal-skippers overeat later in the day.





You've Got Portion Distortion

Even food professionals can’t eyeball correct calories in a serving. Studies show we’re all at least 50 percent below our best estimates. Downsize your portions by using smaller plates and utensils, and be sure to read package serving sizes.









You're Exercising Too Much

Rigorous exercise actually stimulates hunger, the body’s response to refuel for metabolic balance. It’s hard-wiring from cavewoman times, and it’s easy to fool ourselves into thinking our bodies need hundreds of extra calories to refuel.







You're Overestimating How Much You Burn

We tend to overestimate the calories burned for exercise. It’s easy to think we’ve burned thousands of calories when we’re sweaty. It’s not only duration, but intensity of exercise that counts. Thinking we’ve burned enough calories to compensate for extra food is an easy excuse to overeat.

Healthy Snacks from A to Z

Apples
"Throw an apple in your bag for a low-calorie snack that's packed with fiber and antioxidants," says nutritionist and iVillage Health Editor-at-Large Dr. Madelyn Fernstrom. Adding a few almonds will help fill you up with healthy fats.

Blueberries
Blueberries are packed with vitamins and have the most antioxidants of any fruits or vegetables. Eat them plain or toss some into your afternoon yogurt for a tasty parfait.




Carrots
Craving a crunchy, savory snack? Try dipping carrots in hummus for a protein (from the chickpeas in the hummus) and vitamin-packed snack.

Dates
"Dates with topped with peanut butter are a fun twist on a PB and J that's iron-rich and full of protein,"says Fernstrom.




Edamame
Craving a salty snack? "Edamame is a great source of protein and crunch," says Fernstrom.

Fudgesicles
Fudgesicles are a low-cal way to get your chocolate fix.



Greek Yogurt
If you want a creamy, decadent snack, buy a non-fat Greek yogurt and drizzle some honey on top and toss in a few hazelnuts. Greek yogurt is low-calorie and high in protein.

Hazelnuts
Hazelnuts are rich in flavor, low in saturated fats and high in heart-healthy fats. They make a tasty snack on their own as well.



Iced Tea
Sometimes feeling hungry means you're actually dehydrated. If you're sick of gulping plain water, try an iced tea with a squeeze of lemon for a zero-calorie healthier alternative to soda.


Jocalat
If you're craving a chocolate candy bar, go for a Jocalat bar from Lara. They're high in fiber and protein because they're made from fruit, nuts and chocolate and don't contain any added sugars or sweeteners.




Kashi Bar
Kashi Dark Chocolate and Cherry bars are another healthier alternative to ransacking the vending machine for a candy bar. You can satisfy your chocolate craving for 120 calories.

Luna Bar
Luna Chocolate Peppermint Stick bars remind us a healthier version of Thin Mint Girl Scout cookies. Full-size Luna bars can be 180 calories. If you're looking for a snack under 100 calories, try Luna Minis.




Mandarin Orange
If you want something juicy, hit up your produce aisle for a healthy portable snack. "Mandarin oranges are a handy, vitamin C-rich snack," says Fernstrom.

Nuts
Experiment with different types of nuts
for snack rich in heart-healthy fats and protein. Fernstrom recommends going for no more than a small handful to keep your portion size in check.




Oatmeal
If you're freezing in your office, warm up with a mid-day snack of instant oatmeal. "Oatmeal's a fiber-rich snack that supports heart health," says
Fernstrom. Toss in some berries and nuts for sweetness and crunch.

Popcorn
It may be loaded with butter and fat at the movies, but when you make it at home, it's a healthy snack. Try a 100-calorie pack of popcorn for a filling, low-cal snack.




Quaker Oats Rice Cake
If you're craving a cookie, try a Quaker Oats rice cake with peanut butter on top for a tasty crunch with a protein boost.

Raspberry Smoothie
Toss a handful of frozen raspberries in the blender with a container of low-fat yogurt for a tangy, rich smoothie.




Sweet Potato
"At just 100 calories for a baseball-sized sweet potato, it's filling snack loaded with beta-carotene and vitamin A," says Fernstrom. Toss a potato in the office microwave for a few minutes, then top with cottage cheese for an afternoon snack.

Tropical Fruit Tart Bar
Tropical Fruit Tart bar from Lara is a tangy, sweet way to get a full serving of fruit. At 210 calories, it's not low-cal, but it's packed with fiber to fill you up.



Udon Noodles
"Mixed with a low-sodium chicken broth, udon noodles are a satisfying winter snack," Fernstrom says.

Vitatop
If you're craving a brownie, try warming up a chocolate Vitatop for an 100-calorie treat packed with protein and fiber.


Whole Wheat Wrap
Spread peanut butter on a whole wheat wrap and roll it up with some banana slices inside for a mini meal on the go. You'll get a serving of fruit and whole grains with some protein for go-power.

Xtreme Fruit
If you're craving sweet or sour candy, try Xtreme Fruit instead. It's a kid's snack under 100 calories made from real fruit and packed with vitamin C.


Yogurt Smoothie
Instead of giving into your milkshake or ice cream craving, make a yogurt smoothie with your favorite fruit, non-fat yogurt, skim milk and ice.

Zucchini BoatsSqueeze in another serving of veggies during the day with nutritionist Ashley Koff's zucchini boats. Scoop out the center of a zucchini and fill with salsa or dip for a low-cal, crunchy snack.


source: www.neversaydiet.com