Reasons Why you can't lose weight

20 reasons why you can't lose weight (and how to solve them)


If your balance persists - you may be making one of these mistakes.


    

Reasons why you can't lose weight


          While you may have stepped up your exercise/movement routine, and are choosing healthier foods, you may not be losing as many pounds as you hoped. You have selected a healthier lifestyle, and that is commendable, but you may be wondering - what are you still doing it wrong? There are many reasons why your weight is still standing - find out what the possible problems are and how to solve them. You


Overeat healthy food


Overeating healthy food

      Nuts, wholemeal pasta and rice, olive oil, avocado, dark chocolate, protein - they are all naturally healthy - however, that doesn't mean they are calorie-free. You still need to pay attention to the amount of food you eat. Nuts and avocados are very healthy, but they have a lot of calories, and you have to pay attention to the amount. While avocados have over 200 calories - so don't eat whole, and as for nuts - don't exceed a daily "dose" of 30 grams (about one handful of fruit, or for those who like to count - 30 almonds or 20 halves of walnuts).


Skip breakfast


    Skipping breakfast may seem like an excellent way to "save" calories for later, but your body will try to keep fat deposits because it will think you're starving it. Also, know that it has been proven many times that people who eat breakfast lose weight much faster and more. It is said that - "breakfast is an essential start up meal of the day". Please don't skip it because it is an essential driver of metabolism. And don't reach for just about anything - include protein to give yourself enough energy and fiber for hours to come.


Don't watch the portions.


Portion control meal

     When it comes to a balanced diet, we all know how important it is to control the portions we eat. Measure food, not small bowls or cups to have control over how much you eat. It is also recommended to use a lower plate that will look fuller than a large plate, so you will at least seemingly fool your "hungry eyes". And, eat slowly to give your brain enough time to recognize satiety.


Eating by the way, with your feet.


Over eating without thinking

      Standing by the fridge or eating from the kitchen counter does not save you time or energy, and can lead to overeating without thinking. When eating, concentrate on it - be aware of precisely what and how much you eat.


You don't get enough sleep.


Dont get enough sleep

     You have a lot of work and responsibilities at home, and you also have to exercise - that can mean less time to sleep. However, if you are trying to lose weight, it is imperative to get enough sleep. For all the obligations and exercise, you need enough energy that you accumulate while sleeping, and fewer hours of sleep can also affect how the body controls appetite - lack of sleep increases the secretion of hormones that stimulate the appetite.


See also how to fix metabolism



You overdo it with low-calorie and "light" products.


     Choosing foods with fewer calories or fat can be deceptive, as often such foods have more salt, sugar, or chemical additives to make up for the ingredients that have been removed. Not only do light versions have fewer nutrients, but they also often have a light flavour, so we usually eat more of them in quantity. Who ends up eating more calories than eating a healthy portion of real food.


You are not eating enough vegetables and fruits.


Not eating enough fruits and vegetables

       Eating five to seven servings of fruits and vegetables a day is essential for everyone. Still, people who eat more fruits and vegetables are more likely to lose weight or lose weight because a diet based mostly on plant foods provides more nutrients for fewer calories and lots of fiber that help you feel full longer.

 


You think a light walk is enough.


Light walk is not enough

     Yes, a fifteen-minute light walk is better than nothing, but don't expect dramatic weight loss. You need to increase the intensity of your exercise - 30 minutes of brisk walking - at least 140 steps per minute (which will speed up your heart rate). Among the activities that burn the most calories are brisk walking, rowing, swimming, jogging, cycling, boxing, rollerblading, tennis.


You do not cut food


     So simple, and it helps so much. And a simple habit like cutting food into small pieces can be of great help to people struggling with overeating and overdoing the amount of food eaten. In addition to giving your brain time to feel full - research has shown that smaller bites are much more filling than a few larger ones (so you will need less food).


You still drink juices.


Carbonated drinks

       Carbonated and non-carbonated sweet drinks have no nutritional value, and even if you drink light versions of the drink - you are still sabotaging your weight loss efforts. Research has shown that people who drink two or more juices a day have a waistline an incredible 500 per cent higher than people who don't drink fluids (scientists at the University of Texas followed 475 adults over ten years).


Your partner does not follow the same regimen 


           The partner who is on the same level of healthy eating and exercise can be a great help in losing weight, but for couples where this is not the case, this situation is the most common cause of stumbling or giving up the diet. How can you lose weight when your loved one next to you feeds on pizza, kebabs or chips and chocolate, and persuades you to stay in bed while you want to go for an early morning walk before work? Partner support is the first step in finding a compromise for both.


You don't drink enough water.


You dont drink enough water

      Even the birds on the branch know how vital water is for health in general, but also weight loss. Drinking a large glass of water before a meal will fill your stomach and help you eat less, or feel full faster. Foods that have a high percentage of water will also help: vegetables - cucumbers, broccoli, tomatoes, carrots, radishes, celery, zucchini, lettuce; fruits - watermelon, grapefruit, strawberries, peaches, nectarines, raspberries, blueberries, pineapple ).

 
Not having enough fun.


Stress

     Stress is one of the most important causes of gaining extra pounds by encouraging us to eat more, and that is foods that are high in calories and rich in sugar and fat. That is why it is essential to set aside time for relaxation, rest, relaxation and fun. A bonus is that many fun activities (dancing, rollerblading, volleyball and shopping) burn calories by themselves.


You don't have a diet diary.


Dont have a dairy diet

     What is the easiest way to keep track of your daily calorie intake? A diet diary in which you write down absolutely everything you put in your mouth. Do you think this effort is not worth it? A study published in the Journal of the Academy of Nutrition and Dietetics, which followed 123 women, showed that the most successful women in weight loss were those who controlled their diet with the help of a food diary in which they wrote everything down - and were aware of what and how much they ate.


You only concentrate on cardio exercises.


Cardio exercise


       If you live for running or cycling, and never lift weights - then you are wrong. Not only does weight training help prevent injuries by strengthening your joints, but it also increases muscle mass and speeds up your metabolism (and so you'll burn calories long after you stop exercising). When exercising, it is more important to do more "lifting" with a lower weight.


You exercise on an empty stomach.


           If you exercise regularly on an empty stomach, consider the following: Research has shown that when you exercise on an empty stomach, the body consumes muscle rather than fat deposits. Since muscle burns more calories - the more muscle mass you have, the faster and more comfortable you will lose weight - so you don't want to miss the muscle mass you have. A light, not too greasy, meal should be based on protein and complex carbohydrates and eaten within 60 to 90 minutes before the start of a workout to allow the body to digest it and later supply those same nutrients during exercise.

           

      Complex carbohydrates in the pre-workout meal will provide adequate energy levels for the workout itself. Also, 15 to 30 minutes before training, you can, with protein (low-fat fresh cow's cheese, nuts, low-fat chicken, tuna, legumes.


Eating the wrong foods after exercise.


     After exercise, the body needs carbohydrates, to replace spent fuel sources (muscle glycogen), and protein, for the process of building and rebuilding muscle tissue. The better the material you provide for their work, the better the results of that work will be. The sooner you deliver the content to them, the faster they will get to work. 

     

      Generally, the longest time after a workout when the final time to consume it is 90 minutes, but within the first 30 minutes, it would be ideal. As for protein, the best choices are lean chicken, turkey or red meat, fish, eggs, even a protein drink. As far as carbohydrates are concerned, oatmeal or barley porridge, brown rice, cereals such as quinoa, amaranth, buckwheat, all vegetables and fruits are good options.


You eat without thinking.


Eat without thinking

       If your mealtime coincides with your favourite series, watching movies or surfing the net at the same time - maybe that's what spoils your weight loss efforts. Don't eat and read or watch TV at the same time, because so unconsciously you can eat a lot more than you would eat when you concentrate only on eating.


You are not eating enough.


      Don't starve yourself in general, nor starve yourself during the day so you can eat more in the evening - so you're just confusing your metabolism, and your body isn't consuming fat stores because it thinks you're starving it. And, by dinner, you will already be hungry, so you will eat more than you would if you ate several times less during the day. Starvation is the worst tactic for continuous weight loss, and you have the best chance of regaining everything you lost once you start eating "normally".


You throw out whole food groups.


      Giving up a whole group of foods can lead to nutritional deficiencies - not to mention the craving for the food you've thrown out. Instead of throwing out these foods - say carbs - focus on whole grains and their products and pay attention to portion sizes. Usually, an extra portion (or an oversized portion) is harmful to your waist, not the pasta itself.

 

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