That’s Why You Can’t Lose Weight
If you can’t lose weight then probably you do some of these mistakes
Have you spent endless weeks on a diet ,choosing carefully everything you putted on your plate ,giving up to dinner with friends ,and courageously resisting to all the temptations , only to find you’ve hardly lost a pound?
Unfortunately it happens often ,you are not alone, this is a common problem. It doesn’t mean is something wrong with you or your metabolism.
The hard truth is that when we try to lose weight and we reduce the amount of food we introduce every day our body fights back and reduce its rhythm of burning fats and calories in order to maintain the weight and its reserves as much as possible. I know ,seems not fair our body first duty is to ensure our survival, when it is suddenly deprived from food it perceive it like a threaten and modify its rhythms.
That’s why a lot of people on a diet are able to lose quite a lot of weight at first, when our body didn’t yet get enough time to answer to this threaten and then the weight loss slow down or stop altogether after a while.
But don’t worry our body will answer to our constancy and if we individuate and avoid the most common mistakes that we do when on a diet, we will manage to get our results. It’s important first of all to avoid this mistakes that can ruin our diet and second it’s also important to resist to the temptation to give up as soon as we see we get no results for some while.
Below you can find the most common reason why you’re not losing weight. According to dieticians these are responsible for the failure of 80% of diets, avoid them and you will have a huge probability of success with your diet plan.
1. You Don’t Eat Enough Protein
Protein is the most important nutrient for losing weight.
Eating protein at 25-30% of calories can boost metabolism by 80-100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking.
This is partly mediated by protein’s effects on appetite-regulating hormones.
If you eat breakfast, then this is the most important meal to load up on the protein. Studies show that those who eat a high protein breakfast are less hungry and have fewer cravings throughout the day.
A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight.
2. You don’t KeepTrack of What You Eat
Awareness is very important if you are trying to lose weight. Many people actually don’t have a clue how much they’re really eating.
Studies show that keeping track of your diet helps with weight loss. People who use food diaries, or take pictures of their meals, consistently lose more weight than people who don’t
3. You don’t do Resistance Training
One of the most important things you can do when losing weight is to do some form of resistance training, like lifting weights.
This can help you hold on to your precious muscle mass, which is often burned along with body fat if you are not exercising.
Lifting weights or other resistance training can also help prevent metabolic slowdown and make sure that what is beneath the fat looks good.
4. You’re Binge Eating
Binge eating is a common side effect of dieting. It involves rapidly eating large amounts of food, often much more than your body needs.
This is a pretty big problem for many dieters. Some of them binge on junk food, while others binge on relatively healthy foods, including nuts, nut butters, etc. Just a single binge can often ruin an entire week’s worth of dieting.
5. You Don’t Do Cardio
Cardio exercises like running, jogging, swimming, are one of the most effective ways to lose weight and improve your health.
It is also very effective at burning belly fat the harmful “visceral” fat that builds up around the organs and causes disease.
6. You Don’t Sleep Well and Enough
Good sleep is one of the most important things to consider for your physical and mental health, as well as your weight.
Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively.
7. You Forget That Drinks Contain Calories
You may be eating a healthy breakfast, lunch and dinner and avoiding snacking throughout the day still you will not lose weight because of the hidden calories in your drinks. Fizzy drinks for example are big calorie traps.
Sugary beverages generally are the most fattening items in the food supply. Our brains don’t compensate for the calories in them by making us eat less of other foods. This isn’t only true of sugary drinks like Coke and Pepsi; it also applies to “healthier” beverages which are also loaded with sugar. Even fruit juices are problematic, and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit.
8. You Drink Too Much Alcohol
Alcohol contains as many calories as fat and also boosts appetite. If you like alcohol but want to lose weight, then it may be best to stick to spirits (like vodka) mixed with a non-caloric beverage. Beer, wine and sugary alcoholic beverages are very high in calories.Also keep in mind that the alcohol itself has about 7 calories per gram, which is high.
9. You Skip Breakfast
Skipping breakfast may seem like a great way to save calories, but keep in mind that people who eat breakfast regularly, lose more weight . Make sure to eat breakfast each morning to jump-start your metabolism. Don’t just grab anything; include protein to give yourself sustainable energy and fiber to fill you up for hours.
10. You Overindulge On Diet Food
Going for foods with a lower calorie count can be deceiving since many times they’re filled with extra sodium, sugar, or chemical additives to make up for the ingredients the company has removed or decreased. Not only are these light versions less nutritious, but they also end up tasting “lighter,” leading you to eat more. You’ll probably end up consuming more calories than you would if you just ate a regular-sized portion of the real thing.
11. You Eat While Standing Up
Standing at the fridge or the counter to chow down isn’t saving time or energy and can lead to mindless eating. It’s best to designate time for snacking and meals that’s set apart from other activities.
A technique called mindful eating may be one of the world’s most powerful weight loss tools.
It involves slowing down, eating without distraction and hurry savoring and enjoying each bite, while listening for the natural signals that tell your brain when it has had enough.
12. You’re Not Drinking Water
Drinking water have benefits for weight loss, especially if you drink it before meals .It is proven that drinking half a liter of water 30 minutes before meals can help you to lose much more weight,
Drinking water has also been shown to boost the amount of calories burned by 24-30% over a period of 1.5 hours.
13. You Have a Medical Condition That Keeps You From Loosing Weight
There are some medical conditions that can drive weight gain and make it much harder to lose weight.
These include hypothyroidism, polycystic ovarian syndrome (PCOS) and sleep apnea.
Certain medications can also make weight loss harder, or even cause weight gain.
If you think any of this applies to you, then speak to your doctor about your options.
14.You Skip Meals
You’re on a diet, so if you’re too busy to eat one morning or one lunchtime, you may think that skipping that meal is just an added weight loss bonus. But dieticians say you are only fooling yourself.
When we skip meals our blood sugar level drops which in turn increases our desire for sweet foods. This means that later in the day you will feel desperate for a sugary snack – which will often be more fattening than the food you would have eaten at the meal you missed.