Losing weight can, at times, be so difficult. We meet people who do not gain weight even if they eat whatever they like. On the other hand, some people seem to gain weight if they eat little. As a result, some remain lean without effort, while others have difficulty avoiding weight gain.
Our weight depends mainly on the number of calories we consume, the number of calories we store, and the number of calories burned. But each of them is influenced by a combination of genetic and environmental factors. The interaction between all these factors begins at the moment of our conception and continues in our lives.
If we consume more energy (calories) than we expend, we will gain weight. Excess calories stored in the form of fat in our body. Our body stores fat in specialised fat cells (adipose tissue), which are always present in the body and enlarge or multiply.
To lose weight, you have to create a calorie deficit. An excellent weekly goal is to lose ½ to 2 pounds a week or about 1% of body fat every two weeks. The number of calories you consume to get there should be around 250 to 1000 calories less than your daily calorie intake. We can do this by increasing daily activities with more daily steps or other activities without practice. Standing and regular walking can burn at least two or three times as much calories than sitting at the same time. You can also create a calorie deficit of 250 to 1000 by increasing the duration or intensity of exercise and reducing food intake about 200 to 300 calories per day.
Despite our sincere efforts to lose weight, sometimes we fail for specific reasons that bother us without even noticing.
Reasons For Not Losing Weight
1. Lack Of Sleep
Lack of sleep can contribute to weight gain. Experts speculate that lack of sleep can affect the secretion of cortisol, one of the hormones that regulate appetite. When we get tired due to lack of sleep, we can skip the exercise or walk around less, which means we burn fewer calories.
2. Chronic Stress
Stress and weight gain go hand in hand, though some of us are unaware of this fact. Chronic stress increases the production of cortisol, which not only increases the appetite but can also lead to additional fat storage around the abdomen. It causes cravings foods that are high in sugar and fat. The so-called comfort foods help us to feel better. We also skipped exercise because we feel too stressed up.
Researchers have found that most of us underestimate the amount of food we eat, especially when eating out. A careful study of our diet is the only way to determine how much we eat. We have to space our meals in such a way that we do not stay hungry for long. Or we can overeat at our next meal. We should try to eat smaller portions and eat more often.
Exercise is another vital element in losing weight, with a daily level of activity. If we do not lose weight, we need to increase our training time and intensity to achieve our weight loss goals, or we need to change our weight loss goals to meet what we do. To lose weight, in addition to our cardiovascular exercises, we need to do a kind of strength training to build lean muscle. The more muscle our body has, the more fat we burn.
5. Sitting Habits
Any prolonged sitting such as at a desk, behind a steering wheel or in front of a screen, can be harmful. In addition to physical activity, we should try to be as active as possible. We also have to limit our screen time. For this reason, we should take a break every 30 minutes. If we sit for more than 8 hours, this could be one more reason why we have problems with losing weight.
6. Weekend Indulgences
Having goodies from time to time is good, but being tempted by weekend treats hinders our weight loss goals. The trick is to plan our indulgences so that we have fun while we stay on track to achieve our weight loss goals.
7. Unrealistic goals
Many factors that influence weight loss cannot yet be measured or explained. Our body can make changes that can not, however, measured with a scale or tape measure. Experts agree that a realistic goal of losing weight is losing 0.5 to 2 pounds a week. All the more we should reduce our calories to such an extent that it is no longer sustainable. On the contrary, we can lose inches, even if we do not lose weight. If we do not get the desired results, it is essential to determine if this is because we can expect something from our bodies which it can deliver.
Almost everyone will eventually reach a weight loss plateau. As our body adapts to our training, it becomes more efficient and therefore consumes fewer calories. Some of the common reasons are the same daily exercise, low-calorie intake and overuse. We can avoid trays by trying something completely different at least once a week and changing our frequency, intensity, duration and type of exercise.
9. A Medical Condition
Is especially important if we are doing everything right and if we have not seen any change in scale or body after several months. There may be a health problem or conventional medication that hinders our efforts to lose weight. Consulted your doctor to rule out such a possibility.
There are endless diets, dietary supplements and meal replacement diets that ensure rapid weight loss in the media. However, most of them lack scientific evidence. Many gullible people are victims, and some also have to deal with there harmful side effects. However, a good understanding of the reasons that hamper our efforts would have a positive impact on our weight loss program.