The inability to get rid of extra pounds-despite dieting and playing sports - is frustrating, but science has a logical explanation for this dilemma.
In this report, the Turkish newspaper "Milliyet" Milliyet stated that the ideal and healthy weight loss program helps to lose between 1 and 1.5 kg per week. But sometimes the results are disappointing.
And if a person does not have such somatic diseases as hypothyroidism and Cushing's syndrome, then the difficulty of losing weight may be caused by some wrong habits, which is the subject of our report.
And the desired results in losing weight can be achieved only with a healthy diet, physical activity. It is also necessary to adhere to a healthy diet, avoid falling into episodes of "emotional eating" or associated with stress.
But if a person suffers from somatic diseases such as hypothyroidism, then they should be treated by a doctor. As for habits, nutritionist and dietitian Elif gizim ariburno-Oguz points out 10 habits that explain the difficulty of losing weight:
Misunderstanding of the word "diet"
The reason why you have difficulty losing weight may be a misunderstanding of the word "diet". You may think that dieting means starving yourself, and staying hungry for 24 hours is enough to notice weight loss. But this is not a real weight loss, but rather, according to the nutritionist, "the body loses water and muscle mass decreases, while fat does not dissolve".
She adds that the body at this stage converts muscles into energy in order to get the energy it needs. Instead, it is better to follow a proper, balanced diet that is suitable for your needs and lifestyle, and you can adhere to it in the long term.
Sitting in your place all day
When you sit still all day, your body has a hard time burning calories. In this case, you will burn fewer calories than those that you eat. Therefore, exercising that is right for your body is a must in order to lose weight in a healthy way.
Exercising regularly also has many benefits such as maintaining an ideal weight, increasing flexibility and endurance. And don't forget that 70% of weight loss is done by diet, and 30% by exercise.
Attention to everything except food
If you are trying to finish your plate while chatting with your friends or watching TV, you are making a huge mistake, as not focusing on food may be responsible for your problem in not losing weight.
The "intuitive eating" technique-which involves eating slowly, without distractions, enjoying every bite, listening to the natural signals that your brain tells you when you are full - is one of the most effective weight loss techniques.
Numerous studies show that "intuitive eating" can contribute to weight loss and reduce bingeing. When you consume your food by chewing slowly without any distracting means, and when you stop eating the moment you realize that you are full, you apply the optimal technique for losing weight.
Forget about drinking water
When the body becomes dehydrated, the rhythm of the work of digestive enzymes and intestines slows down. Slowing down the digestive system will lead to a decrease in the rate of burning calories, a slowdown in burning fat, and, consequently, weight gain or the inability to lose weight.
According to the general guidelines of scientific organizations, a healthy adult should drink approximately 35 milliliters of water per kilogram of weight per day. This means that a person weighing 50 kilograms
drinks at least 1.7 liters of water a day.
Dieting a long time may also prevent you from losing weight. After you have been losing weight for several months, you may have reached the point of resistance. In this case, you may need to take a break from dieting.
During periods of fastness, you can try to increase a few hundred calories a day, sleep more, lift weights to increase your strength and gain more muscle. During the rest period, try to maintain the level of fat in your body for one to two months before you start the weight loss journey again.
Preference for large meals
You have to control the number of calories by adjusting the size of the meals you eat, which may contain servings larger than the recommended healthy amount.
Do not try to finish your meal completely, take care of your food slowly, replace potatoes or pasta with healthier alternatives such as salad.
Not getting enough sleep
Sleep disorders lead to an increase in the level of the hormone ghrelin Ghrelin, which increases appetite, as opposed to suppressing the hormone leptin Leptin, which has the opposite effect. As a result, the risk of obesity increases.
In order to get rid of the sleep barrier that prevents you from losing weight, eat eggs, fish and unroasted and unsalted nuts, which will save you from insomnia, and they are also an important source of the hormone melatonin, which will help you sleep longer.
Excessive exercise;
According to research, when you do a lot of physical activity, the body responds by stopping burning calories. This means a clear short-term weight loss, as opposed to the inability to continue to burn more. And in order to lose weight, you must follow a diet along with exercise.
In particular, walking is recommended as one of the light sports and one of the most effective in losing weight. He is able to accelerate fat burning without causing stress to the body. And by walking for at least 45 minutes a day, you can accelerate weight loss and take an important step towards a healthy life.
Eating too close to bedtime
Eating late at night can lead to an increase in body temperature and high blood sugar and insulin levels, which can lead to storing what you eat and thus making it difficult to lose weight. Try to finish your food at least 3 hours before bedtime. Be careful about snacking after dinner while watching TV or using a computer.
Exposure to stress
Stress causes the release of the hormone cortisol, which stimulates the adrenal glands to release glucose into the blood, and this hormone does not return to normal levels until the stress goes away.
Try to set aside some time for meditation and relaxation.