12. Missing Essential Nutrients
It is possible to be overweight and malnourished: the term malnourished simply refers to a lack of nutrients, not calories. The standard American diet is shockingly nutrient deficient, which directly affects the body’s metabolic processes – including those needed to burn fat. What’s more, some medications also deplete nutrient.
To avoid this, incorporate as many whole foods into your diet as possible and avoid nutrient deficient, processed, high-calorie foods.
13. Working Out Too Much
Believe it or not, exercising too much can lead to fat gain and muscle loss. Overtraining causes your body to release fat-retaining cortisol (10). The body may even start to break down muscle fibers to keep up with metabolic processes, leading to loss of strength and injury.
Keep workouts short and intense for muscle growth, and keep longer workouts at a lower intensity to avoid injury. Give yourself time to rest in between workouts too.
14. Not Getting Enough Quality Sleep
Lack of sleep is one of the fastest ways to increase cortisol in your body, which can result in rapid weight gain (11). Your body uses sleep to repair itself, rid itself of toxins, and maintain a healthy metabolism. People tend to eat more, exercise less, and be more stressed out when they don’t get enough sleep. Stick to a bedtime routine and wake schedule as much as possible, and avoid using electronics before bed.