Not being able to shed extra pounds—despite diet and exercise—is frustrating, but science has a logical explanation for this dilemma.
In this report, Turkish newspaper "Milliyet" Milliyet states that an ideal and healthy weight loss program helps to lose 1 to 1.5 kilograms per week. But sometimes the results are disappointing.
If a person does not have medical conditions such as hypothyroidism and Cushing's syndrome, then difficulty losing weight may be caused by some wrong habits, which is the subject of our report.
Only through a healthy diet and physical activity can the desired effect of weight loss be achieved. It's also important to stick to a healthy diet and avoid falling into "emotional eating" or stress-related episodes.
However, if a person suffers from a medical condition such as hypothyroidism, then they should receive treatment from a doctor. As for habits, nutritionist and nutritionist Elif Gizem Auburn-Oguz points out 10 habits that explain the difficulty of losing weight:
Misunderstanding of the word "diet"
The reason you have difficulty losing weight may be a misunderstanding of the word "diet." You might think that dieting means starving yourself, and staying hungry for 24 hours is enough to notice weight loss. But this is not true weight loss, but rather, according to nutritionists, "the body loses water, muscle mass decreases, and fat does not dissolve."
She adds that the body in this phase converts muscle into energy to get the energy it needs. Instead, it's best to follow a proper, balanced diet that suits your needs and lifestyle, and that you can stick to long-term.
sit at your place all day
It's hard for your body to burn calories when you sit still all day. In this case, you will burn fewer calories than those you eat. Therefore, in order to lose weight in a healthy way, exercise is a must for your body.
Regular exercise also has many benefits, such as maintaining an ideal weight and increasing flexibility and endurance. Don’t forget, 70% of weight loss is through diet and 30% through exercise.
Pay attention to everything except food
If you try to finish your plate while chatting with friends or watching TV, you are making a huge mistake, because not focusing on food may be responsible for your failure to lose weight.
The technique of "intuitive eating" - which involves eating slowly, without interruption, enjoying every bite and listening to your brain's natural signals that tell you when you are full - is one of the most effective weight loss techniques.
Many studies show that "intuitive eating" can help with weight loss and reduce overeating. When you chew your food slowly without any distractions and stop eating the moment you realize you are full, you are employing the best techniques for losing weight.
Forget about drinking water
When the body is dehydrated, digestive enzymes and the intestines work at a slower pace. Slowing your digestive system results in a slower rate at which calories are burned and a slower rate at which fat is burned, resulting in weight gain or the inability to lose weight.
According to general guidelines from scientific organizations, healthy adults should drink approximately 35 ml of water per kilogram of body weight per day. This means that a person weighs 50 kg
Drink at least 1.7 liters of water every day.
Prolonged dieting may also prevent you from losing weight. After you've been losing weight for a few months, you may have reached a point of resistance. In this case, you may need to take a break from dieting.
During the bar, you can try adding a few hundred calories a day, getting more sleep, and lifting weights to increase strength and gain more muscle. During the break, try to maintain body fat levels for one to two months before you start your weight loss journey again.
Prefer big meals
You must control the number of calories by adjusting the sizes of the foods you eat, which may contain larger than recommended healthy serving sizes.
Don't try to finish your meal completely, take your time and eat your food slowly, replacing potatoes or pasta with healthier alternatives like salads.
lack of sleep
Sleep disorders lead to increased levels of the hormone ghrelin, which increases appetite, rather than suppressing the hormone leptin, which has the opposite effect. As a result, the risk of obesity increases.
To get rid of sleep disorders that prevent you from losing weight, eat eggs, fish and unroasted and unsalted nuts. This will save you from insomnia. They are also a great source of the hormone melatonin, which will help you sleep longer.
excessive exercise;
According to research, when you do a lot of physical activity, your body responds by stopping burning calories. This means a definite short-term weight loss, rather than an inability to continue burning more. In order to lose weight, you must follow diet and exercise.
In particular, walking is recommended as one of the light exercises and one of the most effective exercises for weight loss. It accelerates fat burning without stressing the body. By walking for at least 45 minutes every day, you can speed up your weight loss and take an important step toward healthy living.
Eating too close to bed
Eating late at night can cause elevated body temperature and high blood sugar and insulin levels, which can lead to storage of what you eat, making weight loss difficult. Try to finish food at least 3 hours before bed. Be careful about snacking after dinner while watching TV or using the computer.
exposed to stress
Stress causes the release of the hormone cortisol, which stimulates the adrenal glands to release glucose into the bloodstream, and this hormone does not return to normal levels until the stress is gone.
Try to set aside some time for meditation and relaxation.
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Health and Nutrition
