One of the most important things that affects how many calories a person needs is how much they weigh. Are you also one of those who, despite exercising, eating healthy, and controlling your dessert to eat delicious desserts, haven’t been able to lose weight or are upset about their weight loss? The causes of slow weight loss are multiple. In this article, we examine the causes of weight loss and answer the question, “Why can’t I lose weight?”
The causes of slow weight loss
Nutritionists recommend that restricting the dietary pattern and even exercising in the last few years of life is not enough to lose weight. Instead of trying to lose weight, there should be a constant process that includes all the daily habits of life.
There are six main factors that slow weight loss. The factors are:
1: Causes of weight loss: false diets
You may avoid eating fried and spicy foods, but are whole grains a suitable alternative? In addition, if you think you can help your diet by not eating one or two meals, you should know that this will only lead to overeating during the day.
The best diet plan for each person is three meals a day, with nutrient-rich snacks between these three meals.
2: Causes of weight loss: low heart activity
If you think it is enough to exercise a day, you need to know that you need to increase your physical activity by 65 percent to 85 percent to achieve the desired result so that your heart rate is elevated and maximized.
3: Causes of weight loss: consume too many liquid calories
All of your efforts to lose weight can be wasted if you drink too much alcohol, tea, coffee, or sweet fruit juice. Therefore, it is recommended to use soft drinks such as lean milk or vegetable juice.
4: Causes of weight loss: not having a will
Ultimately, these efforts depend on your willingness to continue weight-loss programs. If you are not motivated enough to do this or are making a passive effort, you will not get the result.
Focus on your actions with your heart and mind. Do not confuse the will with excess and extremism. Sometimes reducing your choices is a sign that your body needs rest and time to reduce stress.
5: Causes of weight loss; excessive stress
Stress in any form, both physically and mentally, makes it hard to offer programs to help people lose weight. Stress makes the body make the hormone cortisol, which makes the body less sensitive to insulin and makes it store more fat. Use relaxing techniques to prevent stress.
If you exercise regularly and eat healthy foods but have not yet lost weight, it can be a hormone called cortisol. This hormone is very important to the body because it is what makes us react to danger.
Of course, if this hormone is high in the body, it will cause several problems known as Cushing syndrome.
6: Causes of weight loss; inappropriate sleep
Insomnia, like stress, increases the production of fat-storage hormones. In addition, any sleep pattern disorder can cause weight gain.
Many of us decide every year to eat less and exercise more, but unfortunately, the number of obese and overweight people is still on the rise.
7. Causes of weight loss: low metabolism
Some of the main reasons for reducing metabolism are thyroid problems, high cortisol levels, adrenal gland problems, poor diet, and low physical activity. Consider the speed of the fuel:
- the body’s dehydration;
- The typical body tissue of the body;
- Age;
- Hormonal changes;
- a lack of sleep;
- Meditation;
- Genetics
Body metabolism is not something that cannot be changed. We can make life more effective and appropriate with lifestyle changes. Eating healthy and exercising are two ways to improve metabolism.
How do you raise metabolism to prevent weight loss from slowness?
The first and best way to speed up metabolism is to build muscle—any exercise, whether yoga, bodyweight training, or a few swimming moves, can speed up metabolism.
The body needs more heat and fuel when the muscle tissue is thick. More heat makes the muscle burn more calories and increase its metabolism.
When you do aerobic exercise, you stimulate the metabolism, which burns the body faster over the next fourteen hours. Try to do aerobic exercise and strength training together to get the best results.
Along with exercise and increased muscle tissue, we need to eat foods that help build muscle. Here are some of the foods we need to build muscle:
1- Proteins
- egg white;
- Lean meat or foods rich with iron;
- Salmon;
- Lion;
- Walnut;
- Almond;
- Lentils;
- Soybean
2: Fruits and vegetables
- Berries;
- Citrus fruits, such as lemon and grapefruit;
- hot pepper;
- Carrots;
- Spinach
3: plants, spices, etc.
- Green tea;
- Cinnamon;
- Garlic;
- red pepper powder;
- Ginger;
- Turmeric;
- Coffee
It is essential to eat natural foods to keep your metabolism high. Try to eat regularly and not make a meal. As mentioned earlier, dehydration can slow down the metabolism. So make sure you drink enough water throughout the day.
Why don’t I learn?
I exercise, diet, and don’t always eat half of my food, so why don’t I lose weight? These are questions that almost everyone who wants to lose weight asks themselves.
The fact is that there is no problem without any problem, and these people must make mistakes that they are unaware of. According to a nutrition institute in the UK, there are more than five factors that can affect weight.
Some of the items above on this list are so strange and incredible that we decided to explain them thoroughly. You may also understand after reading this why you never gain weight.
1. You eat white bread and rice.
For years, it has been claimed that consuming refined carbohydrates such as white bread or white rice could increase weight, especially in the middle parts of the body.
Scientists gave four groups of humans the same number of calories to see how well this worked. They found that people with white rice or white bread in their diet would gain more than 10 millimeters more than the other group each year.
2. You are overconsuming drinks.
Juice and other sweet drinks have more effects on humans than solid foods. If you only remove one sweet drink from your diet throughout the day, you will lose half a kilogram after six months. The higher the decline in sweet drinks, the better the result.
Indian scientists have found that tea reduces the amount of fat that gets absorbed in the stomach and lowers the amount of cholesterol in the blood. But the proteins in milk completely cancel out this effect, so you shouldn’t mix milk and tea.
3. Don’t read food labels.
People who read and exercise are in the habit of losing more weight than others. The strange thing is that reading food labels alone and without exercising can also help you lose weight.
Scientists believe this will make the person understand more about the calories they enter the body while eating and unconsciously reduce their food.
4: You do not add spice to food.
Adding spicy peppers to meals can speed up the burning of calories. In addition, pepper reduces the human appetite for eating fatty, salty, and sweet foods.
5: You don’t eat yogurt.
A study in the International Journal of Obesity showed that adults who eat yogurt three times a day have lost 22 percent more weight than others and maintained their weight for longer.
Those interested in consuming yogurt also have 81% more fat in the abdomen. The fat and protein in this dairy product appear to play a significant role in burning fat.
6- Don’t eat enough food
The longer the food stays in the mouth, the more the tongue sends signals to the brain and stimulates it to secrete gastrointestinal fluid. Faster chewing gives humans a feeling of satiety and limits the amount of food entering the body.
7: You eat your food off a plate with the wrong color.
One of the strangest findings by scientists in recent weeks is the effect of plate color on human eating. Accordingly, when the color of the plate resembles the color of the food inside it, people unconsciously increase their eating.
On the other hand, if you eat red spaghetti on a green plate, you can see how much food you have and stop eating sooner.
8: You take a diet alone
If you decide to lose weight, it is better to find a teammate and compete with him. Trying to lose weight as a group makes people more motivated and more likely to stick to their diets.
Not long ago, researchers discovered that people who participate in group classes for weight loss achieve twice as many results as those who do it alone.
9: You don’t say I can’t
When you are offered a piece of cake, instead of saying, “I can’t,” say to yourself, “I don’t want to!” When you say “I can’t,” you are telling your body that you lack food and tempting yourself to eat.
But when you say, “I don’t want” and deal with the feeling of hunger from a position of strength, you will be more able to not eat.
10: You run away from the mirror.
Eating in front of a mirror can help you cut down on how many calories you eat. Psychologists claim that people reduce their food intake by a third when eating in front of a mirror.
Constantly looking in the mirror will remind you that you are fat and need to lose weight.
11: You exercise the wrong way.
If you’ve been exercising at a steady pace for a few hours, know that you’re doing it wrong. Instead, it is better to do high-pressure and fast sports in a short period of time. Doing this is more effective in helping you lose weight and takes less time.
When you’re exercising alone, you’re more likely to quit. Or do not perform your movements correctly. Instead, group exercise causes the release of a large number of happy hormones in the brain and increases your commitment to completing sports movements.
Group exercise also makes it easier to deal with the pain and stress of training and gives you more motivation.
Lifting heavy weights isn’t the only way to build muscle. Lifting light weights and doing more reps is just as good. Light weights will help you burn fat, while heavy weights will help you bulk up.
Fifty minutes of mind and body stretching burns only 144 calories and is almost as easy as walking. Even the most intense and challenging movements burn only 237 calories and increase the heart rate by only 62%.
12: You eat immediately after the end of the exercise.
Men and women burn almost as many calories as they burn fat when they start eating immediately after a workout. In this way, they get fewer results in terms of weight loss.
13: You have obese parents.
We all know that obesity and thinness are hereditary. Only 4% of girls whose mothers have an average weight become obese, but among girls whose mothers are obese, this figure reaches 41%.
More studies show that, in terms of weight, girls go to their mothers and boys go to their fathers.
14: You have chosen the wrong sport.
Some people’s bodies are programmed in such a way that they do not respond to aerobic exercise. These sports do not help much with the fitness and sensitivity of these people’s bodies to insulin.
They cannot protect themselves from the risk of diabetes with these types of sports. The best exercise for this group is working with weights at high intensity for a short period of time.
15: You have an age problem.
From the age of 30 on, we lose 90 grams of muscle for every year of age. But this can be prevented by doing sports, especially working with weights. Aerobic movements can no longer help maintain muscles.
It is better to change the form of sports movements after a certain age. Having power is very important for burning calories.
The body’s metabolism rate decreases by between 1 and 2% for every 10 years of life added. In other words, after the age of 20, for every ten years, the body burns 150 fewer calories. For this reason, you should reduce your food intake as you age.
16: You listen to music while eating.
Listening to music makes you eat more. Use very soft music if you don’t like your room to be quiet during lunch or dinner. The faster the rhythm of the music at the dinner table, the more food you eat.
17: You exercise without music
Music is the key to motivation when working out. Listening to fast music during exercise not only distracts you from pain and fatigue but also programs your body to be active for a longer period of time.
Music is allowed and harmless, like energy drugs, and it can increase the body’s performance during exercise by 15%.
18: You have hungry genes.
Many genes in the body make us fat. Some genetic mutations can disrupt the brain’s response to appetite hormones, thus preventing the proper messages from reaching the brain when you are full.
After you are full, you don’t realize this in time, and in this way, you eat more than other people.
Conclusion
We read about the causes of slow weight loss. Now, why don’t I lose weight if you say so to yourself? You will find the answer to your question in this article. Check for factors slowing your weight loss.
Consult a nutritionist and a sports expert to develop a suitable diet and exercise plan. Remember that proper exercise has a significant effect on weight loss.