News and exercise, but still not losing weight... Unexpected reasons why the weight isn't coming off

This time, with the determination to definitely lose weight, I reduce my meals and exercise diligently, but if my weight remains the same, it is easy to give up halfway. If a yo-yo effect occurs, where the weight decreases slightly and then returns, losing weight becomes even more difficult. Losing weight is really hard. However, there is definitely a reason why the weight doesn't come off. Despite all efforts, I explore the unexpected causes of why the weight isn't decreasing.

◆ Lack of muscle

 

Muscle is essential for weight loss. If major muscles are severely lacking, even if you exercise, you won't lose weight as much as you put in effort. The more muscle you have, the faster you burn calories. Additionally, having more muscle mass allows you to continue burning calories even after stopping exercise. However, there is no need to build muscles like a bodybuilder. Light strength training with muscles developed through simple exercises can also help in reducing weight.

 

◆ Frequently dine out

 

Eating out with family or friends is one of life's great pleasures. Especially, delicious food is good for stress relief and mental health. However, frequent dining out can interfere with dieting. When eating out, people tend to consume high-calorie foods or overeat. Additionally, restaurant foods often contain sodium, trans fats, and chemicals that are not good for health.

 

◆ Does not drink enough water

 

Drinking water before meals helps you feel full, which aids in controlling your portion size. Staying well-hydrated by drinking water reduces the likelihood of choosing beverages that contain little nutritional value and are high in sugar. Additionally, drinking water helps flush out toxins from the body. Simply drinking enough water can be effective in regulating appetite and preventing overeating.

◆ Important nutrients are lacking

 

Many people cut out carbohydrates entirely and only seek low-fat foods for dieting. However, this can lead to nutritional deficiencies. Among fats, the fats found in almonds, avocados, and salmon are healthy fats. Also, not all carbohydrates are bad. Whole grains are rich in fiber and help maintain a feeling of fullness. The issue is not carbohydrates themselves, but refined starches, white carbohydrates, and portion sizes.

 

◆ Does not eat breakfast

 

Depending on what you eat in the morning, the start of the day changes and it also affects the amount of snacks you consume throughout the day. Eating a breakfast rich in fiber and protein keeps you feeling full longer and boosts your metabolism. On the other hand, skipping breakfast tricks your body into feeling extreme hunger, which slows down your metabolism and causes fat to accumulate.

 

◆ Always eats too little

 

Temporarily eating less may help with weight loss, but in the long run, the opposite effect can occur. To lose weight, it is necessary to burn more calories than you consume. However, eating too little can slow down your metabolism. When metabolism slows, the rate of weight loss also tends to decrease. Additionally, it can cause fatigue and lead to a lack of energy needed for exercise. Therefore, a well-balanced and properly portioned diet is even more important.

 

◆ The stress is too intense

 

Research has shown that stress causes hunger and can lead to binge eating. Stress also slows down metabolism and causes fat to accumulate in the abdomen. Do not think that dieting alone will help you lose weight; exercise should be combined. Exercise helps reduce stress and promotes the release of endorphins in the brain, which make you feel happy. Yoga and swimming are effective in reducing stress.

 

............

Women have to diet for their entire lives.

Even while thinking and living, it is difficult to put into practice.

It's not easy.

I have a habit of binge eating, so I am dieting.

Performed five times, but due to the yoyo effect, it became worse.

I have become obese, but I am maintaining a steady diet.

I ended up losing weight without much hesitation.

The information we know, but it's well

Practice is not happening.

Please be aware if you are considering dieting.

See you in good health.