Why don't we lose weight? If you've ever experienced this, then you know how frustrating it is when, after a week of diet and exercise, the number on the scale doesn't move down, but stays in the same place, or shows even a kilogram more.
No matter how motivated you are to eat healthy and exercise, losing weight isn't easy because it's much easier to eat calories than burn them.
If you recognize yourself in the sentences above, it may be time to take stock of your activities and find out what the problem is.
Here is a list of the most common mistakes made by many nutritionists. Are you wondering why you are not losing weight! These are the answers!
You don't eat enough
If you don't consume enough calories or as many as are needed to maintain normal metabolic functions, your body becomes very unhappy. In "fear" of a caloric deficit, the body stores all the energy it has in stock, and the metabolism slows down. Reliable signs that you are not getting enough calories are constant fatigue and frequent colds and inflammations.
You're taking in calories from the wrong sources
Anyone who has tried many different diets has probably already come to the realization that not all calories are created equal.
study, published in 2011 in the New England Journal of Medicine, followed two groups of people who consumed the same number of calories but from different sources. The group that took calories from unhealthy sources gained more weight than the group whose diet was healthy.
In short, 500 calories from a cake of saturated fat and sugar is not the same as 500 calories from salmon and broccoli.
Saturated fat and sugar make you gain weight the fastest, especially if you don't exercise. Therefore, it is best to base your diet on low-fat proteins, fresh fruits and vegetables, and good fats.
You do the same exercises every day
Think to yourself, any exercise is better than none. But the body adapts, so those eight miles that helped you lose the first five pounds won't help you lose an extra pound or two.
Do not repeat the same exercises every day. You should combine aerobic training with strength training because you will burn more calories. There are numerous studies that have confirmed that strength training burns extra calories long after the workout.
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You eat more because you exercise
If you think you can eat a slice of pizza because you exercise and it won't make you gain weight, you're wrong.
It is much more difficult to burn calories than to eat them. You'll lose weight faster if you don't exercise and eat a salad for dinner than if you exercise and eat pizza. Of course, exercise has many benefits in addition to weight loss, so you should not give it up.
You neglect the need for sleep and water
A healthy diet and physical exercise are an important part of a healthy life, but adequate hydration of the body and sufficient quality sleep are also important.
Dehydration slows down fat metabolism, and water also makes you feel full. Many people do not know how to distinguish thirst from hunger, so they eat something instead of drinking water.
study, published in 2013 in the journal Nature Communications, showed that the brain responds differently to food when a person is asleep and when they are not. A sleep-deprived person craves sweet and salty foods more.
You don't eat enough during the day
One of the biggest nutritional mistakes people make is to obsessively count calories during the day, and then become so hungry in the evening that they don't even look at what they're going to eat, just to eat.
Eat throughout the day and make sure you get enough protein, healthy fats and fiber to keep you full.
There is nothing wrong with sinning, no problem. If 85 percent of the foods you eat are healthy and 15 percent aren't, it won't hurt you.
The problem is that many people think they've failed because they ate something they "shouldn't" and quit the diet because of it. This is a mistake, just continue eating healthy at the next meal or the next day.
You are not realistic when it comes to your body
Some people just can't be skinny and that's something to deal with. Your body type determines the amount and rate of weight loss. When you face the biological facts and come to terms with them, your life will be better because you will finally accept yourself. Losing weight does not always mean better health. It is best to stay at a weight where you have enough energy and strength for all your responsibilities.
