Why can't I lose weight?? Try this.

No matter what I do, I can't lose weight.

I gain weight just by drinking water.

Do you all think this way too??

 

There is definitely a reason why you gain weight.

For example, eating a lot but moving little.

Even if you don't eat much, gaining weight could be due to swelling or a low basal metabolic rate.

 

Or maybe you're constantly craving something due to fake hunger or thirst...

 

This is not a message telling you to eat less and move more blindly.

I advised on how to effectively lose weight.

I think it would be good for you to read it and try to follow along.

 

People who have difficulty burning fat first have trouble controlling their appetite.

Even though I ate until I was full, I keep craving food.

Secondly, even when exercising, fat loss is slow. If your body fat decreases at a slower rate compared to others despite exercising, it indicates that your body is not burning fat efficiently. For these individuals, simply eating less and moving more is not enough; try applying the three methods listed below. You will be able to create a body that burns fat more effectively.

 

1. Adjusting carbohydrate intake frequency and amount (to improve insulin resistance)

The biggest characteristic of a body that doesn't burn fat well is the breakdown of 'insulin resistance.' There is a true defining feature of such individuals. They originally didn't gain much weight even after eating, but suddenly their weight jumps by 5 to 6 kg. (If this applies to you, try this method.) People say they gain weight even just by drinking water, right? In this case, their metabolism is broken down. When metabolism is disrupted and insulin levels are high, people really gain weight even with just a little food. Even when eating the same amount of carbohydrates, the body cannot utilize it and stores it directly in the fat.

Simply put, if you frequently eat carbohydrate-rich foods and do not move much, your body will keep releasing insulin, causing it to become desensitized. When the body is malfunctioning, even a small amount of food triggers insulin secretion immediately, and glucose is stored as fat. While others use the consumed carbohydrates directly as energy sources, people with insulin resistance cannot utilize the carbohydrates and instead store them right away. Because they store even a small amount of food, it becomes impossible to avoid the feeling of gaining weight even with just a little eating.

 

The solution is to allow insulin to rest so that insulin secretion can be reduced. When we eat late-night snacks and work overtime, insulin needs to be given a break. The easiest way is to reduce the frequency of carbohydrate intake. Insulin is secreted when we consume carbohydrate foods. When we consume carbohydrates, insulin secretion increases accordingly.

Therefore, to prevent insulin from being secreted frequently, it is necessary to reduce small carbohydrate snacks and limit carbohydrate intake to 2-3 meals. In general dieting, it is recommended to consume carbohydrates adequately, but in cases of insulin resistance, it is okay to intentionally omit carbohydrates during the first week of dieting. To give insulin a chance to rest, during the first week, you can eat carbohydrates only once a day or consume a small amount of carbohydrates to allow insulin to rest. After the first week of dieting, gradually reintroducing carbohydrates can help your body become better at burning fat.

 

2. Truly controlling your appetite

The more weight you gain, the more you experience uncontrollable appetite. When our body has more fat, the hormone that regulates appetite, called 'leptin,' malfunctions. When we eat, leptin is secreted from fat cells to signal the brain that we are full. However, as visceral fat increases, the secretion of leptin also increases, leading to a dulled sense of satiety. It's upsetting to gain weight, and now appetite control becomes impossible.

Even if you've eaten everything and feel full, some people still crave sweets, and others unconsciously eat the food in front of them even when they're full. It's likely that leptin is malfunctioning. There are three main ways to fix leptin.

The first thing these people should prioritize is eating slowly.

 

When you start your meal, press the stopwatch, and when you finish, press the stopwatch again. It won't even take 15 minutes. Leptin begins to be secreted slowly after at least 20 minutes from the start of eating. What if leptin is malfunctioning and your eating speed also increases? You might be putting the next food into your mouth without even feeling full. Just try having a meal of over 20 minutes for a week. Your appetite will drop significantly.

 

Secondly, take care of your sleep. Have you ever experienced a huge increase in appetite after staying up all night due to lack of sleep? Leptin is closely related to sleep. The more you suffer from sleep deprivation, the less leptin is secreted, so 7 to 8 hours of sleep per day is essential. In fact, even missing just one night of sleep can cause a sharp increase in the secretion of the hunger hormone ghrelin, and studies have shown that people who did not get enough sleep consumed about 550 kcal more on average, so it is very important to prioritize sleep.

 

Third, walk for more than 30 minutes while getting sunlight. Moderate physical activity like walking for over 30 minutes stimulates leptin secretion, which helps reduce appetite. On days when your appetite is excessively strong, try walking for 30 minutes while soaking up the sunlight.

 

3. Small movements burn fat

When people think about burning fat, they often imagine intense high-intensity exercise. However, fat is actually used more during small movements in daily life. People who suddenly gain weight are likely to have a significant decrease in their activity levels. Since higher exercise intensity uses carbohydrates and lower intensity uses fat, our bodies need to move actively in daily life to burn fat.

It doesn't have to be exercise.

 

Source: SBS Premium, Trainer Jo Eun