Sometimes it is hard to accept the fact that you are gaining weight and need to go on a diet. A lot of people have no idea because they mentally block the thought from their head.

However, there may be signs that indicate when you have taken the ‘no diet and no training’ way of life too far.

Usually when you notice signs, it means you are pretty far along, but you can still start making changes that will help keep you healthy and drop the extra weight before more adds on.

Let’s take a look at 7 signs you should be watching out for.

1. You Run Out of Breath Quickly

Body fat plays a big part in the way our bodies function. This fat is generally there to protect our organs from damage, but when we add extra pounds to this, it becomes a medical issue.

A healthy person should not be breathing hard walking from the front door to their car, or carrying a not so heavy box across the room. Studies show that body fat plays a major role with oxygen flow, so if you run out of breath quickly, this may be a sign to start dieting.

2. Your Muscles Hurt After Simple Tasks

Another factor would be having achingly sore muscles after walking a short distance, or just doing the simplest of tasks.

This is a side effect of not only weak muscles, but body fat on your body hindering your muscles from having the strength and oxygen to produce energy.

Lightly start walking faster to get your body in better shape. Then start jogging until you are fine with doing a brisk run. All while dieting properly for fat loss.

3. Your Clothes Do Not Fit Properly

This is a surefire way to know if you need to start dieting. Obviously you would know if you have been training hard to gain muscles that cause you to grow, but this is most likely not the case.

Body fat forms all over your body, and the most noticeable areas are of course on the outer layer. If your jeans no longer fit, or your shirt shows off your belly, then it is time to start thinking about eating a little healthier and being more physically active.

4. You can Pull Your Fatty Skin

Skin is designed to be elastic, but your skin is not intended to become loose and begin to sag. You should not be able to grab too much of it in the palms of your hands.

An easy way to test this theory out is to use a pair of body fat calipers. These are used to measure your body fat by pulling your skin and pinching them to see what the results are. A lot of times, you will not even need these to tell you it is time for a new diet.

5. You Feel Internal Pains

Internal pains may occur if you gain body fat and your body does not respond well to this. When this occurs, you need to seek medical attention because it could involve complications with your heart such as heart disease, or even your breathing such as COPD.

Diabetes is another thing to worry about from having excessive body fat. Do not wait for this to happen, but if pain occurs you probably need a doctor and good nutrition program.

6. You Can’t Walk Up a Short Staircase

This is a combination of the first two examples. Staircases are not the easiest things to walk up when it comes to 5 levels of walking, but you should not be having a difficult time walking up to the second floor.

Heavy breathing and pains in your lower back are definite signs that you are out of shape and your body fat is most likely out of hand. You can start eating foods that provide energy without a lot of sugar to assist with this type of situation.

7. Friends and Relatives Have Told You

Friends and family usually do not want to hurt their loved ones, but sometimes you may get to the point where one of them does the unpleasant job of informing you your fat gains are becoming noticeable.

After being told something like this, take a look in the mirror and see if what they see is true. Accepting the need for dieting is the first step to making your body healthy again.

Diet the Correct Way

When you realize you need to diet, the first thing to do is to start eliminating the unhealthy foods from your daily consumption.

Things such as soda, candy, and desserts have to go. Eating fast foods high in fat is another issue that needs to be prevented. Start eating fruits, nuts, and vegetables as snacks instead.

Then eat more protein to keep your body feeling full for much longer. Carbs are your biggest issue because they contain the sugar that gets shifted over to your fat cells.

You should be eating fewer calories than your body needs for energy. Start eating healthier foods in general, take up an exercise routine and you will start to see significant results.