If you can’t lose weight, despite all your efforts, there may be more to the puzzle than just diet and exercise. Here are 6 tips to help you shake off those stubborn pounds.

You’ve been killing your workouts and sticking to a healthy diet plan, but the number on the scale simple will. not. budge. Now what? Well, first of all, you’re not alone. Many people simply can’t lose weight no matter what they seem to do, and it’s one of the most discouraging predicaments to be in. After awhile, they either give up or they develop an unhealthy body image and push themselves too hard, still getting nowhere close to their weight loss goals. Here’s the thing. Diet and exercise may not be the only tools to achieving your goal weight. In fact, something entirely different may be at play. Here are 6 reasons why you may not be shedding pounds.

6 Reasons You Can’t Lose Weight

1. Thyroid Problems

According to the American Association of Clinical Endocrinologists, more than 30 million Americans have thyroid conditions that are left undiagnosed. The thyroid secretes several hormones, which have an affect on metabolism, growth and development, as well as body temperature. The thyroid regulates metabolism, but an inactive thyroid reduces the basal metabolic rate in humans, which can lead to weight gain. Your basal metabolic rate accounts for 70 percent of the calories burned each day. Hypothyroidism is often hard to detect, but inexplicable weight gain and a feeling of constant fatigue are the two biggest indicators. If you often feel sluggish and gain weight easily, consult with your doctor and check to see if your thyroid is functioning properly.

2. Water Retention

Before jumping to any other serious conclusion concerning your inability to lose weight, first consider the effects of water retention. Water retention is when your body holds onto fluids in the circulatory system, tissues, and cavities of the body, which can cause you to look bloated and pudgier as well as add a few pounds on the scale. There are many reasons why water retention may occur, such as consuming too many sodium-rich foods, allergies, pre-menstruation, medications, inflammation, not drinking enough water, or physical inactivity.

To combat water retention, start by reducing your intake of sodium whilst increasing your intake of water. If doing this doesn’t work over a few weeks, consult your doctor for more advice.

3. Depression

Antidepressant medications are known to cause weight gain and may be the factor holding you back from your goals. Antidepressants typically cause an initial weight gain of 5 to 15 pounds, with a gradual accumulation in the years thereafter.

If you aren’t taking medication for depression, then simply being depressed could be making it hard for you to lose weight. In 2010, the American Journal of Public Health found that people who felt sad and lonely gained weight more quickly than those who reported fewer depression-related symptoms. Many people turn to food when they feel down and are often less excited about achieving their goals.

4. Nutrient Deficiency

Even if you are eating a healthy diet, you may still be missing out on certain nutrients. A balanced diet requires planning in order to assess where you are getting essential vitamins and nutrients. Having low levels of magnesium, iron, or vitamin D can negatively affect your metabolism and thus cause you to gain weight.

Eat a diet rich in fruits, vegetables, nuts, seeds, legumes, and lean meats. Meanwhile, expose your skin to the sun at least 15-20 minutes per day.

If you want a more thorough solution to potential nutrient deficiencies, reach out to a nutritionist and have him or her assess your diet, pinpointing where you can improve.

5. Stress

When you are stressed, you may overeat unhealthier foods (especially fat and sugar). Women, more than men, turn to food to comfort their stressed souls. If you have a stressful job or personal life, take inventory of your diet throughout the day, taking note of the times you nibble without awareness or indulge with easy justification.

Even if you are eating a healthy, balanced diet while under stress, you can still have trouble losing weight. Stress can cause inconsistent, chirpy breathing, depriving the body of necessary oxygen. When the blood is fueled with a good amount of oxygen, the blood flows faster and the metabolism becomes more efficient. Meanwhile, a stressed body can negatively affect digestion, tightening your core and making it harder to maintain regularity.

6. Stuck in Your Ways

It may be hard to understand why you are stuck on a weight loss plateau when you are attached too staunchly to your rituals. You exercise daily and eat healthily, but have you ever stopped to consider whether your exercise routine is (or has ever been) effective? Or, is your so-called “healthy” diet actually all you think it’s cracked up to be?

When it comes to exercise, there can be a lot of hype and not-so-much actual exertion. If you aren’t raising your heart rate high enough, moving your body in continuously unique ways, or pushing yourself beyond your comfort zone, your workout may be futile for weight loss. Be honest with yourself and evaluate how your workout routine tends to go – do you challenge yourself? If you are doing the same old treadmill jog or passive elliptical stroll, maybe you’re muscles have become equally as bored. If you workout at a gym, ask a trainer to evaluate your routine and learn what you are doing right or wrong. If you tend to exercise outdoors, try a new sport!

As far as your diet is concerned, there are so many reasons why you could be going about it all wrong. If you heavily restrict any one part of your diet – calories, fat, carbs, etc. – you may be depriving your body of essential nutrition! Instead of fearing expertly-marketed diet taboos, embrace them in their wholefood forms. Instead of butter and cooked oils, opt for avocado, cold-pressed oils, and nuts, seeds, and legumes. Instead of white bread, crackers, and rice, opt for whole-grain bread, quinoa, millet, or rye. Stop counting calories and focus on quality, not numbers.

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The “poor man’s diet” may just be your ticket to a healthy lifestyle that sticks.

One of the unfortunate perceptions when it comes to leading a healthy lifestyle is that it is very expensive. And the assumption is more or less founded – organic produce is more pricey than conventional and indulging in the flowery addenda to the lifestyle, like elusive, niche ingredients, superfoods, and complementary products can rack up a grocery bill quickly. However, leading a plant-based lifestyle should be (and actually is) will save you a lot of time and money. The so-called “poor man’s diet” is testament to that. Here’s how you can live happily and healthily, on the cheap.

The “poor man’s diet” doesn’t imply you eat whatever is cheap. The cheapest foods you find are often the worst for your figure and overall health. These include refined flours and sugars, packaged goods, and fast food. To avoid confusion, instead imagine a peasant’s diet back in the day.

The “poor man’s diet” lifestyle is a nod to 19^th century Victorians. The mid-1800s signified a golden age of nutrition. During this time, people exhibited stronger immune systems and the poor working classes, especially, ate fewer refined foods and more fresh fruits and vegetables.

Wholemeal bread was stone-ground and a fixture in the poor man’s diet. It was made with a copious amount of yeast, which is very beneficial to the immune system. The beer during that time was relatively weak and unfiltered, providing the body with immunity-boosting yeast without too much of a buzz. The working classes also complemented their meals with watercress, onions, cabbage, Jerusalem artichokes, beetroot, apples, cherries, and plums. Meat was rarely consumed, but when it was, people ate cheap scraps of meat from the bone and boiled the bones to make broth, getting in even more nutrition. Fish, such as herring, mackerel, and cod roes were commonly consumed. Sugar was a luxury reserved to the riches and working class Victorians did not smoke. They also regularly engaged in strenuous exercise. This lifestyle resulted in a longer life expectancy and a higher quality of life in old age among working class people.

The takeaway: home cooking with a focus on fresh fruits and vegetables and pure, unadulterated, and simple ingredients paired with regular, challenging exercise are keys to a healthier lifestyle and increased longevity.

Here are 4 tips to eating according to the poor man’s diet.

Poor Man’s Diet: 5 Fit and Healthy Lifestyle Hacks

1. Avoid “Luxury” Items

All animal-based products should be considered “luxury” foods. Focus on a diet heavy in fresh fruits and vegetables and only indulge in meat, poultry, milk, and cheese every once in awhile, not on a regular basis.

In this same vein, when embarking on a new dietary lifestyle, it is enticing to buy into the flashy, oftentimes expensive foods that garner a lot of hype. They are luxuries and aren’t necessary. You’ll do just fine without goods like deluxe dark chocolate, superfoods like goji berries, protein powders, and miracle potions. In fact, overindulging in these foods can backtrack your goals because of their density and high-caloric or sugar content.

2. Avoid Alcohol and Cigarettes      

This should be a no-brainer, but excess alcohol consumption and a cigarette habit wreak havoc on your health and can cost you in both the short and long term.

3. Embrace White Potatoes and White Rice

Yes, that’s right! White potatoes get a bad rap, but for all the wrong reasons. Potatoes are denser in nutrients than sweet potatoes and are one of the most satiating foods out there, which means they will fill you up with fewer calories. Just make sure to enjoy them baked or steamed, not fried.

Meanwhile, white rice may be a better option than brown rice. Brown rice contains higher levels of arsenic and depletes the body of minerals. White rice is not particularly nutrient-dense, but it is often fortified with B vitamins and is not as mucous-forming in the body as brown rice. White rice is also incredibly versatile and can bulk up just about any dish.

4. Go Green

Start every meal with an abundant green leaf salad. Not only are greens relatively cheap, they will fill you up with fiber prior to a meal, so you end up eating less within the meal and are better able to digest it all the more easily. And don’t just stick to the regular kale or spinach base. Instead, spice things up with more peppery greens, like watercress and arugula. That way, your body will benefit from unique vitamins and minerals and your palate will experience new flavors.

5. Lead an Active Lifestyle

Be active by nature, not just at a specific time during the day that you reserve for exercise. Instead of driving to work, ride a bike or walk. Instead of taking the elevator, take the steps! Do things yourself instead of having (or hiring) others to do them. You don’t need an expensive gym membership or a private trainer when you put elbow grease into everything you do and are proactive about being physical whenever the opportunity presents itself.

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Working late doesn’t have to equal no exercise. Here are easy ways to burn calories while rocking that to-do list of yours.

Even though you already know what I’m about to say, I’m going to say it anyway: Sitting is evil. That being said, squeezing in a gym sesh when you’re on a tight deadline would mean getting your doppelganger to do your work while you burn calories… and you know, first you’d have to find your doppelganger.

Don’t fret, my pet: Here are 10 easy ways to burn calories without leaving your office (don’t mention it):

1. Stand up during certain tasks

Standing burns more calories that sitting, obvi. Designate certain tasks as standing tasks, such as taking phone calls or sorting through paperwork.

2. Use a fitness ball instead of a chair

Not all the time necessarily, just on days when heading to the gym isn’t an option – or you know, you’ve cheated slightly in the diet department. Not only will you burn calories, but you’ll improve your balance and tone your core.

3. Get jiggy with it

Small things like tapping your foot, wiggling around in your chair, tapping your pen and stretching – all without getting up – are itty bitty ways to burn hundreds of calories that require barely any effort. Just keep moving.

4. Do reverse crunches

Sit so that you’re closer to the edge of your seat and grip the armrests. With your knees together, slowly lift them off the ground and pull them as close to your chest as you can. Hold for a beat, then lower, all while keeping your back straight. Repeat as many times as is comfortable for you.

5. Straighten your legs

Straighten your legs until they’re parallel to the ground and tighten your quads. Hold for a few seconds and slowly lower your legs back down. Repeat. To build resistance, rest one foot over the opposite ankle as you straighten your leg.

6. Do desk push-ups

Place your palms on the edge of your desk, making sure your body is in a diagonal, straight line. Lower your chest and bend your elbows as far as you can, then push yourself back up to the starting position. Repeat as many times as is comfortable (or until your boss is about to catch you).

7. Do seat squeezes

For buns of steel, squeeze your buttocks, hold for 5-10 seconds, and release – and you know, try not to giggle. Repeat.

8. Raise your calves

Waiting for something to print or software to download? Kill time by sculpting your calves: Stand with your feet shoulder-width apart, go up on your tip toes, hold for a few seconds, then lower. Repeat until you’re done with the whole waiting thing.

9. Lift your bod

Place each hand firmly in the center of your armrests and slowly raise your body off your chair until your arms are straight. Hold, then lower. Repeat as many times as is comfortable.

10. Swish in your chair

If you have a chair that swivels, then get ready for the most fun way to burn calories. Like, ever. Sit upright with your feet hovering over the floor. Hold the edge of your desk and use your core to swish your chair from side to side. Repeat for 15 reps… or until you have motion sickness.

How do you burn calories at work?

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Whittle your waistline with these 20 tasty and fat-blasting foods.

Sadly, there are no magic foods that will simply melt away belly fat when you eat them. Trimming your waistline has more to do with what you don’t eat: you’ve got to cut out refined carbs and sugar, including alcohol, which tends to encourage fat storage in the abdomen. Of course, a few crunches wouldn’t hurt, either. But these 20 foods have properties that can aid in the battle of the muffin top, like helping to regulate blood sugar and discouraging fat from accumulating in the first place.
Avocado

The biggest key to eliminating belly fat is to avoid unhealthy saturated and trans fats and go for monounsaturated fats instead. Just half of an avocado contains 10 grams of monounsaturated fat, which helps control blood sugar spikes that can direct fat storage to the abdomen.

Whole Grains

Whole grains rich in insoluble fiber help you feel full longer, so you won’t give in to unhealthy temptations. They also help stabilize your blood sugar. Replace refined carbs like white rice and white bread with whole grains like oats, quinoa and brown rice, and you can decrease your belly fat over time.

Beans

The soluble fiber in beans, vegetables and fruits actually helps decrease visceral fat, which is the fat stored inside your body cavity around your organs. Visceral fat is more hazardous to your health than the subcutaneous fat found under the skin, and it can cause that beer belly look. Try to get at least 10 grams of soluble fiber per day from sources like pinto beans, green peas and apples.

Bananas

There’s a nasty rumor going around that bananas are fattening. Ignore it. One banana is a great snack at 105 calories, plus it’s rich in potassium, which aids muscle function. They’re low in fat, but contain enough starch to make you feel full.

Grapefruit

Flavonoids in citrus fruits can help the liver burn fat more efficiently, according to a recent study. Research found that the flavonoids naringenin normalized glucose metabolism in subjects with metabolic syndrome, a precursor to diabetes. The grapefruit-derived compound seems to actually program the liver to burn up excess fat, opening the door to possible obesity treatments in the future.

Pistachios

Of all nuts, pistachios have the least calories, and they’re rich in fiber and healthy unsaturated fats. Two 2011 studies found that pistachios are a great snack choice for the weight-conscious for two additional reasons: unshelling them takes time, slowing down the snacking process, and the empty shells provide a visual cue as to how much you’ve already eaten.

Blueberries

A diet rich in blueberries may help reduce and prevent belly fat. Studies show that blueberries can reduce risk factors for cardiovascular disease and metabolic syndrome, which causes increased belly fat. Researchers believe the effect comes from the high level of phytochemicals that blueberries contain.

Soy

A daily serving of soy may help prevent weight gain around the middle in post-menopausal women. Research found that the isoflavones in soy bind to estrogen receptors in fat tissue, helping to regulate body metabolism. It’s not clear why soy helps reduce and prevent belly fat in particular, but it does seem to work.

Cinnamon

Cinnamon has been found to help regulate blood sugar, preventing the spikes that cause belly fat to accumulate. Add it to a bowl of oatmeal and blueberries and you’ve got an ideal way to start your day.

Low-Fat Yogurt

Obese men and women on a reduced calorie diet that included three daily portions of yogurt lost 61% more fat and 81% more abdominal fat than those who didn’t eat yogurt in a 2003 study. Be sure to choose low-fat or fat-free, and avoid the flavored varieties, which can pack a lot of counterproductive sugar.

Green Tea

Several studies have found that green tea consumption not only speeds up weight loss, but that belly fat is the first to go. Combined with a consistent diet and regular exercise, a group that drank green tea each day lost 4.4 pounds after 12 weeks, compared to just 2 lost by the group that drank coffee instead. The green tea group had a larger decline in total abdominal fat.

Olive Oil

Olive oil is a monounsaturated fat, which may help reduce abdominal fat. Eating fat to lose fat many not seem to make sense, but as long as you control your calories and replace those unhealthy fats (like butter), you should get noticeable results.

Macadamia Nuts

Like olive oil, macadamia nuts are rich in monounsaturated fat. The oil in macadamia nuts contains a high amount of palmitoleic acid, an omega-7 fatty acid that has been found to assist in weight loss.

Skinless Chicken

Lean protein from sources like skinless chicken help ramp up your metabolism, and help you avoid the types of dietary fat that cause abdominal fat storage. In combination with regular exercise, lean protein builds muscles, helping your body burn more fat even when you’re just sitting on the couch.

Leafy Greens

Low in calories and high in both nutrients and soluble fiber, leafy greens are an excellent addition to the diet of anyone looking to lose belly fat. Kale, for example, contains a phytochemical called indole-3-carbinol that lowers the liver’s secretion of a chemical that transports bad cholesterol from the blood to fatty deposits in the body.

Salmon

Salmon is another great source of lean protein, but it’s possibly even better for you than skinless chicken because it’s packed with essential fatty acids, which help sustain muscle growth.

Peanut butter

Sure, peanut butter is loaded with calories, and you should definitely eat it sparingly. But what it does have is lots of monounsaturated fat, the good fat that helps your body trim down. With eight grams of protein per serving, peanut butter will also help you feel full longer, so you don’t overeat.

Almonds

An excellent source of protein and fiber, almonds have both monounsaturated fats and vitamin E, which work together to lower cholesterol. Add it to your yogurt and blueberries.

Dark Chocolate

What can’t dark chocolate do? It feels like a decadent treat, but it’s relatively low in sugar. And best of all, the mental boost that we get from dark chocolate reduces the production of the stress hormone cortisol, which causes belly fat to accumulate.

Flaxseed Oil

The omega-3 fatty acids in flaxseed oil can help make digestion more efficient, preventing insulin spikes that cause fat storage. Flaxseed oil is a common vegetarian alternative to fish oil, and those omega-3s are crucial to brain and tissue health.

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Many of us would like to lose weight or at least maintain our weight, which can be particularly challenging during the holidays. Thanksgiving dinner is one thing, but then friends start bringing by the requisite homemade holiday fare – banana bread, gingerbread cookies, and peanut brittle to name a few. It’s not surprising that many of us start feeling weighted down, low in energy and spirits from all those buttery and sugary (mind you, delicious) snacks. (I’m partial to those little miniature pecan pies- which are deliciously dangerous.)

Let’s face it – we need to counter-balance all this rich wonderfulness. And what better way to boost your metabolism and your mood than to make it a habit to eat a salad for lunch or dinner all winter long? I’ve gathered together a list of 12 salad recipes that incorporate metabolism-boosting ingredients to help us all offset the mound of tasty treats that’s certain to grow over the coming weeks.

1. Grapefruit and Avocado Salad

Grapefruit is an excellent way to spur the metabolism. Luckily, winter ’tis the season for citrus fruits, so now’s the time to embrace these flavor bombs. Avocado is a “good fat” option, and paired with grapefruit over a bed of watercress, you’re bound to feel satisfied. (And satisfaction is key to healthy options.) Try this recipe: Grapefruit and Avocado Salad with Poppy Seed Dressing.

2. Fennel and Citrus Salad

I’ve made this incredibly flavorful and zesty Fennel and Citrus Salad recipe from the NY Times on numerous occasions. It’s also great for entertaining.

3. Spinach, Apple and Pecan Salad

As the old saying goes (and Rule #26 in Michael Pollan’s book, Food Rules): “Drink the Spinach Water.” Spinach, like most dark, leafy greens, will have your metabolism humming along in no time. Plus, it’s packed with anti-oxidants and loads of other vitamins. What’s not to love. This Spinach, Apple and Pecan Salad combines the value of spinach with apple- another known booster.

4. Classic Spinach Salad

The classic Spinach Salad includes boiled egg, and eggs are also considered a good way to speed up the metabolism. This classic recipe includes bacon, which if you’re worried about the extra calories, you could leave out, or simply reduce the amount you include. After all, a little bacon goes a long way.

5. Kale Caesar Salad with Anchovies

If you’re feeling adventurous, try this Kale Caesar Salad with Anchovies. I was once skeptical of kale “salad” until I had the occasion to try one at Bar Tartine in San Francisco. The key is a punchy dressing to counter the potential bitterness of the kale. This grilled kale version looks like a great healthy and hearty option.

6. Baby Spinach Salad with Toasted Hazelnuts, Pear and Parmesan

Not to overkill on the spinach, but I couldn’t resist including this recipe for Baby Spinach Salad with Toasted Hazelnuts, Pear and Parmesan from Food52 as it looks like such a great variation. Pear much like apple is supposed to kick the metabolism in high gear.

7. Green Leaf Lettuce, Pomegranate, and Almond Salad

Raise your body’s metabolism with almonds’ essential fatty acids in this Green Leaf Lettuce, Pomegranate and Almond Salad from Epicurious.

8. Spinach and Bibb Lettuce Salad with Apple, Almonds and Creamy Lemon Dressing

Spinach, apples and almonds, oh my! This Spinach and Bibb Lettuce Salad recipe from Food and Wine is a triple metabolism speed racer rescue. Note: the dressing does call for a tablespoon of mayonnaise, which I’m personally not a big fan of. However, if you had some homemade aioli at home, now that would be something else.

9. Romaine, Radish, and Cucumber Salad with Tahini Dressing

Cucumber is a hydrating, low calorie, vitamin-rich vegetable. Paired with radish, and you’ll be feeling fine in no time. This Romaine, Radish and Cucumber Salad recipe is originally from Gourmet magazine.

Mâche Salads

I hear mâche is the new foodie green. Try any of these three mâche salads to keep your energy high. If you can’t find mâche, feel free to use watercress (of the same family) or arugula.

10. Mâche Salad with Persimmons, Pomegranate Seeds and Spiced Nuts

The Organic Authority website has this Mâche Salad with Persimmons, Pomegranate Seeds and Spiced Nuts recipe that sounds intriguing. To keep things simple, substitute toasted pecans or walnuts for the “candied spiced nuts.” Or go big! Spicy nuts are festive.

If you’re not sure what’s up with persimmons, this post might shed some light on the matter.

11. Mâche with Feta and Beet Salad

Beets are linked to many health benefits – lowered blood pressure and cholesterol for starters. Sounds like a good holiday-food-corrective to me! I might substitute freshly boiled or roasted beets for the pickled in this Mâche with Feta and Beet Salad recipe. Then again, if you can pick up some pickled beets from a Brooklyn market, than I’m not one to argue.

12. Mâche Salad with Creole Vinaigrette

There’s also this simple, but interesting sounding Mâche Salad with Creole Vinaigrette from Epicurious that looks worth investigating.

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