If your next attempt to lose weight is unsuccessful, you should pay attention to seemingly insignificant factors that interfere with weight loss. We'll tell you why you can't lose weight while on a diet and how to effectively overcome this barrier.
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Extra pounds that are so difficult to lose are a headache for women who are losing weight. It is generally accepted that diets are the only and sure way to a slim body. However, having switched to buckwheat and kefir, you continue to see how your weight treacherously stands out of the blue. The question arises: why does the diet not give the desired result and where to look for the problem?
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1 Lack of physical activity
We think that everyone who is “always losing weight” is already familiar with the main rule of losing weight – at least 10,000 steps a day, which is often neglected. Despite the calorie deficit and food restrictions, the body still continues to need basic physical activity. A sedentary or sedentary lifestyle deprives our body of the ability to expend the calories it consumes. For a modern person, all conditions have been created to move as little as possible: office work, using public transport instead of walking, having groceries delivered to the door instead of going to the store.
Reduced activity, or physical inactivity, affects not only weight, but also the functioning of the entire body as a whole:
- The work of the nervous system slows down.
- There is a hormonal imbalance.
- Metabolism slows down, calories are burned more slowly.
- Muscle fibers gradually atrophy.
- Stamina decreases.
- It becomes difficult to lose weight while gaining it is easier than ever. Obesity gradually develops.
Lack of physical activity is also dangerous for the development of breast cancer, prostatitis, hemorrhoids, varicose veins and many other pathologies that are difficult to treat.
2 Psychological barrier
Dislike for yourself
Excess weight and problems with losing it are often a consequence of dislike for yourself and your own body. A person ceases to understand, hear and feel the needs of his body. The reflection in the mirror is not pleasing to the eye, and the only way out is to lose a couple of kilograms in order to love yourself again. However, this doesn’t work at all: instead of scolding yourself for every kilogram you gain, you should accept your body with all its shortcomings and start smoothly working on yourself out of self-love, not hatred.
Hard restrictions
The first thing that comes to mind when trying to lose weight is to limit yourself in food, not allowing yourself your favorite foods, for example, sweets or flour. A sharp exclusion of familiar foods from the diet and a severe calorie deficit will cause the body to experience stress.
The forbidden fruit is always sweet, and after achieving the desired result, after finishing the diet, you will still want to eat everything that you have forbidden yourself for so long. The body strives for homeostasis, that is, constancy, and by losing those extra pounds and returning to your usual diet, you will quickly gain it all back.
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Eating emotions
< p>To calm down and get rid of anxiety, food often comes to the rescue as the most accessible way to cope with emotions. Instead of finding the cause of poor health and eliminating it, it is much easier to eat a piece of cake or a whole bar of chocolate.
When emotions such as anger, anger, fear, hatred cannot find a way out, a person tries to “drown out” them with the help of food. Overeating due to stress is a common cause of weight gain during emotional turmoil. The brain seeks comfort in food and finds it. Delicious, especially unhealthy food can really lift your mood and help you relax, but the effect does not last long, and with the emergence of a new cause of stress, emotional hunger will return.
3 Chronic diseases
Another reason why losing weight becomes difficult or even impossible is the improper functioning of internal organs.
Hypothyroidism
Hypothyroidism is one of the most common diseases associated with dysfunction of the thyroid gland. The disease occurs when there is a persistent deficiency of thyroid hormones, which are produced by the thyroid gland, and can manifest itself both at a young and at an older age. Most often it affects women after 45 years of age.
The functioning of the thyroid gland has a significant impact on the functioning of the entire body. In the presence of chronic diseases, it can slow down metabolism, increase appetite and, accordingly, promote weight gain.
Against the background of improper functioning of the thyroid gland, losing weight becomes problematic, but once the level of hormones is normalized and their production is adjusted, weight loss will become more possible.
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Insulin resistance
Insulin is one of the most important hormones that is involved in the body's metabolic processes. It regulates the functioning of liver cells, muscle and fat tissue, which directly affect metabolism. If the cells of the organs responsible for energy metabolism stop responding to insulin, that is, they become resistant to it, then insulin resistance occurs.
Cell resistance to insulin certainly leads to an increase in the concentration of not only insulin, but also glucose, which provides these cells with energy. Fatty tissue builds up and it becomes quite difficult to get rid of it.
Adrenal gland dysfunction
The adrenal glands produce cortisol, also called the stress hormone, the excess of which contributes to weight gain and metabolic disorders. Elevated cortisol reduces the sensitivity of cells to insulin, promotes the growth of adipose tissue, increases appetite and reduces muscle activity. When the functioning of the adrenal glands is disrupted, fat mainly accumulates in the abdomen and thighs, and the limbs remain thin.
Tips for effective weight loss
@KamranAydinov
Effective, and most importantly safe, weight loss is the key to a slim figure without harm to health. We share with you simple tips that will help you improve your body’s functioning and get the coveted number on the scale.
1. Calculate your daily caloric intake
A calorie is an energy unit that is absorbed by the body when it breaks down proteins, fats and carbohydrates. The more calories the body absorbs through food, the more energy it has. If this energy becomes abundant, it is converted into fat cells. Conversely, if the amount of calories consumed per day is less than the amount spent, then the body will begin to use its own “reserves” and gradually burn fat. Several factors influence the calculation of daily caloric intake:
- Gender
- Current weight and height
- Activity level
- Presence of chronic diseases
If you have a goal to lose excess weight, you need to eat deficiently calories. At the same time, there is no need to limit yourself to your favorite foods; it is enough to learn how to fit them into your daily calorie intake. This way, losing weight will be more comfortable, and the results will last for a long time.
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2. Build a healthy relationship with food and your body
An eating disorder is an inadequate perception of food that requires treatment from a specialist. Building a healthy relationship with food and your body is not an easy task, but by establishing this connection, you can begin to control your weight without harming your mental and physical health.
- Think of food as a source of energy, not as a reward or “forbidden”. It just helps your body maintain vital functions.
- Never try fasting as a way to lose weight.
- Accept the fact that your body is not an enemy, but a best friend who needs to be treated with care and warmth.
3. Find the most enjoyable type of physical activity
@senivpetro
For sport to not only bring benefits, but also be fun, it is important to choose “your” type of physical activity.
For the most active
For those who cannot sit in one place for a long time and who are always full of energy, vigorous activities are suitable, during which a significant amount of calories will be consumed.
Sports games: volleyball, basketball, tennis, squash.
Dancing: bachata, hip-hop, samba, rumba, cha-cha-cha, salsa, strip dance.
Cardio exercise: cycling, aerobics, brisk walking, jumping rope, swimming, rowing.
For flexibility and good stretching
Any exercises that are aimed at increasing flexibility, strengthen and saturate muscles with oxygen, increase joint mobility, train balance, and also help correct posture.
The most popular types of physical activity are:
- Yoga
- Pilates
- Stretching
- Gymnastics< /li>
- Aerobics with fitball
To increase muscle mass
When losing weight, not only fat is lost, but also muscle, so when choosing an activity, it is important to pay attention to those sports that will help strengthen the muscle corset.
Boxing: punching a punching bag not only enhances fat burning, but also helps strengthen the muscles of the back, abs, arms and shoulders.
Bodyflex: a combination of breathing and strength statistical exercises.
CrossFit: heavy loads that will help keep your body in good shape.
4. Bring your hormones back to normal
The female body is very sensitive to any changes in hormonal levels. Imbalance in the endocrine and reproductive system is one of the culprits of slow weight loss. To start the process of effective weight loss, check the following hormones:
Insulin – produced by the pancreas and ensures the production of glucose.
Leptin is a hormone responsible for saturation and produced by adipose tissue cells. Its deficiency provokes severe hunger.
Cortisol– a stress hormone to which adipose tissue is sensitive. The higher the cortisol level, the more fat is deposited in certain areas of the body.
Estrogen – female sex hormones produced by the ovaries. Excess estrogen leads to female-type obesity (in the abdomen, chest, thighs).
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5. Limit sources of stress
Stress is the main provocateur of emotional hunger, the desire to suppress emotions with food. To limit its presence in life, allocate enough time for rest: sleep at least 8 hours, arrange a digital detox on weekends (use gadgets less often), take relaxing baths, get out into nature more often.
When dealing with stress, it is important to pay attention to emotional resets. Psychotherapy is the best way to deal with this, but you can perform basic exercises that will help you let go of unpleasant thoughts and relax.
- Write down your “mental gum” on a piece of paper – the thoughts that have bothered you throughout the day. Once you write down each situation in detail, it will become easier for you.
- Try to tell your loved one everything that is on your soul. This will ease your condition and increase the level of trust between you.
- Do something that will help you take your mind off the routine and lift your mood: watching comedies, cleaning, reading books.