Some thoughts we do during diet and do not have the result we want. What is really wrong? Why do not I have the results I want?
When we lose weight our body “tends” to resist due to a condition also known as homeostasis. The body adapts and gets used to the condition called homeostasis .
This process often delays the weight loss process and slows down your results.
Let’s take a look at the main reasons why we can NOT lose weight and not lose weight.
You may be losing fat but not realizing it
If you think you have reached a plateau and the scales are stuck do not be disappointed.
It is very common for the scales to “hang” for a few days or even weeks. However, it does not mean that you have stopped losing fat.
Body weight tends to go up and down several grams during the day and week.
The results depend on many factors such as:
- The water you drink . Water affects the body’s intracellular and extracellular fluids
- How much salt have you consumed . Sodium causes fluid retention.
- The carbohydrates you have consumed . Carbohydrates such as spaghetti and legumes temporarily cause fluid retention.
Another important possibility is to increase your muscle mass at the same time, which is often the case
when you start exercising .
Do not forget that the more muscle mass you have the greater the burns on a daily basis and the higher the basal resting metabolism.
For best results and safer conclusions, get a scale that measures the percentage of fat. In addition, along with the scales, measure the waist, buttocks and thighs and keep a record.
Eat more calories than you should
Many people can not lose weight simply because they eat a lot of calories. There is a tendency not to properly calculate the calories that each food or whatever we put in our mouths may contain.
In many cases, such as restaurants, ready meals and desserts, there are hidden calories. Also in many cases we just eat a lot of food. Even a healthy meal contains calories.
It would be good to weigh your meals. It would also be good to find online websites that show how many calories meals have so you can have an estimate.
It is important to keep notes of what you eat and in what quantity. This way you can more easily calculate how many calories you get from protein, how much from fat and how many from carbohydrates.
You do not keep a diary and notes about what you eat
Most of us have a difficult time with stress and anxiety.
We often forget what and how much we ate. As a result, we can easily exceed the calorie limit we need to stop in order to lose weight.
Research has shown that when we keep a diary and notes of what and how much we eat we are much more likely to lose weight.
Another technique is to photograph our food before eating it to remember what we ate.
You do not eat enough protein on a daily basis
Protein is probably the most important nutrient when trying to lose weight.
If ~ 30% of the calories we consume come from protein our metabolism potentially increases from 80 to 100 extra calories. In addition, protein drastically reduces the feeling of hunger and cravings for sweets and snacks.
Protein consumption affects appetite-regulating hormones such as ghrelin.
If you eat breakfast it would be good to consume enough protein. Studies have shown that consuming enough protein for breakfast reduced hunger levels and cravings during the day.
Increased protein intake prevents a drop in metabolism, which is common when we lose weight. In addition it prevents re-gaining weight after the end of the diet.
Eat lots of carbs (relative to protein and fat)
One you have quite a few extra pounds to lose, you have problems with your metabolism like type 2 diabetes or you are in a pre-diabetic stage it would be good to consider a low carb diet.
Short-term studies have shown that these types of diets have 2 to 3 times more results in weight loss than a typical low-fat diet that is usually recommended.
Low carb diets have been shown to improve metabolic rates such as triglycerides, “good cholesterol”, blood sugar levels and more.
You are greedy. Eat sharply and in large quantities (even healthy)
What counts in the end for weight loss is the energy balance: How many calories we eat and how many calories we burn.
If we eat more calories than we burn, not only will we not lose weight but we will gain weight. Healthy foods such as cheese, dark chocolate and nuts are high in calories.
We can easily overdo it and at the end of the day we have gone far beyond the permissible limits.
Many times a rash is capable of ruining any attempt at a 7 day diet. So it is good to be careful.
Do not eat whole / unprocessed foods in their natural form
The quality of the food you eat is the A and the Z and together with the total calories you consume are the 2 most important factors.
Processed foods day by day destroy the digestive system, metabolism and long-term health.
Whole foods that have not been processed. They are the foods that are in its primary form, as we find them in nature. Examples are orange (fruit) and orange juice.
Wheat husk and products made from flour such as sweets and bread.
Drink sugary drinks or soft drinks
Sugary drinks and soft drinks are perhaps the most fattening elements in the human food chain.
The brain is not compatible with the calories contained in these drinks and does not signal that we are full, which means that we continue to load our body with calories, eating extra things.
It should be noted that commercial juices have exactly the same effect as they contain a lot of sugars and no fiber at all. They should be avoided. Eat fruit. Avoid juices if you want to lose weight.
Do not do weight training or weight training
Weights, pilates, exercises with body weight (bodyweight). Resistance training dramatically increases metabolism, even for 48 hours after the end of exercise.
Resistance training is one of the most important steps you can take to lose weight fast and even lean fat.
Resistance training protects the muscular system, increases the basal resting metabolism and improves the physical condition.
You do not do any aerobic exercise
Aerobic exercise, in addition to improving heart health, catalytically helps increase fat burning and weight loss.
Aerobic exercise is jogging, running, cycling, swimming, skipping rope. Aerobics is one of the best ways to exercise to improve your fitness and protect your heart health.
Regular aerobic training increases endurance, burning, metabolism while reducing dangerous visceral fat .
You do not get enough sleep or you do not have quality sleep
Quality sleep catalytically contributes to good health, a strong immunity system and weight loss.
People who do not get enough sleep or have sleep problems (insomnia, sleep apnea) tend to be overweight.
Statistically they burn less and are more prone to junk food consumption.
Eat several times a day
The myth of many small meals during the day has now been dispelled. Many meals do not activate the metabolism or increase burning.
It should be noted that in a difficult daily life the planning and preparation of 5-6 meals a day – every day – is almost impossible.
Studies have shown that methods such as intermittent fasting have been shown to have an effect on weight loss, increased metabolism and reduced body fat.
Do not drink enough water during the day
Studies have shown that those who consumed 500ml half an hour before a meal lost 44% more weight than the control group.
In addition, water consumption (especially cold) was found to temporarily increase metabolism and combustion for up to 1.5 hours.
Drink plenty of alcohol on a weekly basis
If you want to lose weight forget about beer, wine and drinks such as whiskey and cocktails with syrups as they contain too many calories.
Consume drinks such as vodka and gin without the addition of soft drinks with sugar and natural juices.
We must remember that alcohol has about 7 calories per gram which is very high. Research has shown that consuming 1-2 drinks a week does not prevent the effort to lose weight. But more drinks are associated with weight gain.
When you eat you are abstract or doing something else
If we eat and surf on social media or watch TV at the same time, we will most likely eat a lot more food than usual.
External factors such as television, mobile devices, music, distract us from the focus on the food process. As a result we stop “listening” to our stomach . We eat faster and overdo the quantities for no reason.
A practice known as ” mindful eating ” involves eating food without interference and without distracting anything.
We focus on each mouthpiece and listen to our stomach to know when we have eaten enough and when we need to stop.
Studies have shown that the practice of mindful eating has excellent results in weight loss.
There are a number of studies that claim that mindful eating reduced the incidence of “serious complaints” and rashes while leading to significant weight loss in those who tried to lose weight ( 30 , 31, 32 , 33 ).
You are having a medical problem that makes it difficult for you to lose weight
Problems and conditions such as hypothyroidism, sleep apnea and polycystic ovaries make it difficult to try to lose weight.
Health problems, pathologies, diseases and illnesses directly affect the metabolism and the rate at which we can lose weight.
In fact there are a number of medications that not only make weight loss difficult but also lead to weight gain.
You are addicted to Junk Food
And yet. Food often has an addictive tendency. Especially if we are used to consuming a large amount. Things get worse when it comes to junk food.
Junk food as well as ready meals sold in supermarkets contain food additives and fortifying flavors such as MSG (monosodium glutamate) and addictive high fructose glucose syrup (HGFCS).
From a nutritional point of view, they are indulgently unacceptable. They contain minimal to no nutritional value and are loaded with a lot of calories and salt.
People addicted to junk food treat food in a similar way that people addicted to drugs use drugs.
For people who are addicted to junk food, the idea of dieting or depriving themselves of their favorite food seems simply impossible.
Fortunately, there are specialized nutritionists, doctors, psychologists and health counselors who can give the right directions and solutions to such disorders.
Eat little and you have reached starvation mode
A big mistake that many people make when trying to lose weight is to eat minimal calories daily, and even well below basal metabolism.
In a short time the body enters a state of starvation, reduces to a minimum the burns it makes and burns muscle mass, which makes things even worse.
You have set goals that are not achievable
The weight loss process is time consuming. Just as it is very difficult to gain 10 kilos in 1 month, it is just as difficult to lose such a figure in kilos of fat which is equivalent to about 77,000 calories.
If we have enough extra pounds to lose, in the beginning we will lose at a faster rate. After the first 3-4 weeks, however, things change.
Achievable goal is to lose about 3-5 kg every month or about 1% of our body weight.
Another problem is excessive expectations. Someone who wants to lose 30 kilos can not lose them in 2 months. Just as we can not gain 30 kilos in 2 months so it is almost impossible to lose the same weight in 2 months.
Every organization has different rhythms and times. Some lose faster than others.
In any case, if we take the right steps and combine exercise, diet and a lifestyle without exaggeration and extremes, it is certain that we will have a good result.
Your diet has become an obsession
No diet works. If nothing else, research has shown that those who diet frequently tend to gain weight over the years.
The truth is that we should not approach the weight loss part only from a dietary point of view. If we want to be thin we have to change our way of life and daily habits.
Our ultimate goal should be to “nourish” our body by providing it with the best so that we can be happy and enjoy extreme health and good physical condition in the long run.
Focus on nourishing the body with the best ingredients rather than subjecting it to deprivation procedures and tests.
Conclusions and suggestions
The process of weight loss depends on many factors and most of the time is not an easy task.
The first and foremost factor to lose weight is to eat fewer calories than we burn every 24 hours.
The second equally important factor is the quality of food . If we eat little but the calories we consume are “empty”, without nutrients we are NOT going to lose weight and we will cause damage to our health.
The third important factor is your metabolism and daily activity . If you have a sedentary lifestyle, things are more difficult.
If you start some form of exercise along with diet you are much more likely to achieve your goal.
The fourth key factor is to maintain results when you reach your goal.
If you break your diet again, stop exercising, eat sweets and drink alcohol, the sure thing is that you will gain weight again and reach the same point where you started.
A shapely body must be accompanied by a healthy lifestyle. “Good habits” should become an integral part of your life.
Also read : Intermittent Fasting For Volume