The reasons why you don’t lose weight!
Many people still complain that they can not lose weight – even when they feed and train regularly. There are many reasons, some of them are very serious and some of them interfere not only to lose weight, but also to be healthy.
Training is not correct
In order to lose weight and change the appearance of the body, regular strength training is not enough. Work at the gym is anaerobic or anaerobic training. This means that during such an effort, the body takes energy among others with ATP, but the body fat does not move. In order for the body to treat adipose tissue as energy, aerobic training must be additionally introduced. And it’s not enough to do them once or twice in the week. To get rid of excess kilograms, you must do cardio 3 to 5 times a week. One workout must last about an hour, and its intensity must be at least average. When you join at least 3 strength trainings, you can expect effects.
Lack of sleep
Lack of sleep may help to increase weight, because it involves changes in metabolism, which can lead to overeating and obesity. If you sleep too little, your body perceives it as too much of a burden and stress, which leads to the production of a stress hormone – cortisol, which in turn, leads to increased insulin production and thus to increased body weight.
If you want to get rid of unnecessary kilograms, you must find a way to sleep. It is important to know that too little sleep leads not only to physical changes but also to emotional changes. When you sleep too little, you are not rested, you feel tired and negative emotions appear. This emotional state is dangerous in itself, regardless of whether you want to lose weight or not.
Too much stress
Stress and weight always go hand in hand. As mentioned before, stress causes excessive secretion of cortisol, which increases appetite and promotes the accumulation of adipose tissue. This, in turn, increases the risk of developing diabetes and cardiovascular diseases, it also promotes high cholesterol levels and many other ailments. Reducing excess stress is not a very hard process. Just rest properly, you can meditate, go for massages, generally do everything that helps you relax and improve the mood.
Too much food
If you do not start paying attention to the calorie content of your food, you will definitely eat much more.
Favorite food, usually with a high content of fats and carbohydrates, causes the secretion of happiness hormones and makes us slaves of our own culinary preferences. Therefore, if your goal is to lose weight, you should carefully monitor everything you eat. The subject should be approached seriously and it is best to set up a diary in which one must carefully record everything that has been eaten for a week.
Then count how many kilocalories you have provided to your body at this time and compare with your correct caloric demand. The result may shock you, because when you think that you do not eat a lot, and a small snack in the form of a packet of chips will not hurt, in reality it gives the opposite results.
Waiting for quick results
Experts recommend weight loss from 500 g to 1 kg per week during weight loss. However, many people think that this is too little and start to invent other ways that bring the opposite effects. First of all, give your body the opportunity to react to the new situation. In fact, you can see the first significant effects after a few weeks or even months. This process depends on many factors. And there is no point in falling into despair when after two weeks there are no results.
Some diseases and medications may help gain weight. It is worth paying attention to this when you have a proper diet and regularly train, and the weight does not move.
One of the causes may be thyroid disease. They often lead to a slower metabolism, and this leads to an increase in body weight.
The increase in body fat may also be a side effect of taking certain medications. These include hormones, which are often found in diabetic medicines.
It is best to consult a doctor and determine if you are suffering from something that affects your weight, and when you take long-term medication, it is worth finding out if it is not the case that they cause no loss of weight loss.
In fact, any man who has ever tried to lose weight sooner or later fell into a state of stagnation. When this happens, regardless of all efforts, the weight does not decrease, and worst of all, it can even increase.
There are several reasons for this condition:
- monotonous trainings – you should introduce diversity to training, change the training plan, introduce new exercises, and even replace them in places, apply progressions;
- too low calorific balance – yes, to lose weight you should enter a negative calorific balance, but this does not mean that from 4000 kcal you should go to 1000 kcal. First of all, you need to determine your caloric demand, and then gradually cut off from it. When the balance is too low, the body starts to defend itself, slowing down the metabolism;
- overtraining – to lose weight, there is no point in torturing training to such an extent that nothing else has strength. More does not mean better. Remember that the body must regenerate properly, without this there will be no effects.
Too intensive training
It is obvious that in order to lose weight, one should properly nourish and intensively and regularly train. Most understand this in the following way – the more I train, the more kilos I lose. Very wrong thinking.
When we train, our muscles get tired because the muscle protein breaks down. The higher the load, the more the disintegration process takes place and this is one of the reasons why we do not have strength at the end of the training.
The speed of muscle degradation depends on the level of training and intensity of exercise. It is obvious that the more trained a person is, the slower the process of decay. After training, the muscles need time and the right conditions to rebuild protein and energy reserves and completely regenerate. When we do not allow full regeneration and we start another workout, the muscles start to burn because the body instead of fat takes energy from muscle protein.
Unfortunately, the smaller the muscle mass, the slower the metabolism, because the body does not have to lose energy to maintain excess muscular tissue. Thus, regeneration is very important and is a key step on the road to an athletic and muscular body.
If you already know that miracle diets do not work, and instead of speeding up, your metabolism drastically slowed down and kilos come back with redoubled strength – it’s time to include foods that help you burn fat and speed up your metabolism.
Best fat burners
Caffeine contained in coffee has a stimulating effect and dilates blood vessels. As a result, the blood better reaches the tissues and the metabolism of the cells accelerates, burning more energy, and consequently – body fat. Caffeine also acts as an appetite suppressant, thanks to which small black connoisseurs eat less. Caffeine is used before physical activity as a slimming and stimulant – studies show that people who consume caffeine before exercise burn more fat and have greater motivation for activity. Remember, do not spoil the effect by sweetening the coffee.
Tea, especially green and red, supports weight loss. Antioxidants contained in tea leaves (epigallocatechin gallate) turn up metabolism and increase thermogenesis, so we burn more calories, and teine and other caffeine derivatives suppress appetite. Unlike coffee, it does not raise so much pressure, so you can drink a few cups a day, preferably before each meal. It will also have a positive effect on cholesterol and will reduce the risk of cardiovascular disease.
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The bromeline protein enzyme contained in pineapples is often found among athletes’ supplements. It facilitates protein digestion, increasing its bioavailability. Protein is a very specific nutrient because the body uses more energy to break down the complicated structure of proteins than to digest fats or carbohydrates. That’s why it’s worth eating pineapple as an addition to a protein-rich meal. Chicken with pineapple in oriental sauce sounds delicious! Bromelin also stimulates metabolism by improving circulation and detoxification of the body. It also has anti-inflammatory effects. One fruit and so many positive properties!
The active substance of hot peppers is capsaicin, which is often added to slimming preparations. Anyone who has overdone at least once with the sharpness of the dishes, they know that they have a strong warming effect. The increase in thermogenesis promotes fat burning. Go ahead and make a hint of chili to every dish. For the morning circulation of metabolism, drink water with lemon and a pinch of chilli and curcuma.
Although it is a fatty fish, it contains fewer calories than meat, and additionally provides valuable omega-3 fatty acids. Eating unsaturated fatty acids reduces inflammation, lowers cholesterol and helps regulate the hormonal balance. Frequently hormonal fluctuations, often caused by low-fat, low-carbohydrate or low-calorie diet, hinder effective reduction of adipose tissue.
- Skinny curd
It is a source of protein with the lowest fat content. 100 g is only approx. 85 kcal and as much as 17 g of protein. It is filling, and the calories delivered will mostly use the body immediately for digestion. While typical high-protein diets will eventually slow down metabolism, eating high-protein snacks from time to time may help slimming.
- Brazil nuts
They are the best source of selenium – an element whose deficiency often occurs in the diet. To cover the daily demand for selenium, one nut per day is enough! What has selenium to burn body fat? Selenium, right after iodine, is the best ally of the thyroid – it improves its functioning and production of hormones, and efficient thyroid is a fast metabolism!
Cinnamon supports carbohydrate metabolism, thanks to which it stabilizes the insulin level. It inhibits hunger pangs and reduces the amount of fat deposited, especially around the waist. It brings out the natural sweetness of dishes, so it’s easier to limit the consumption of sweets and snacking between meals.