There are many factors that contribute to failure to lose weight , and believe me, it is not always junk Food or lack of exercise. Find out what can cause your weight loss gaffe and how easy you can change it!
You’re not getting enough protein
Just like protein play a role in building muscle mass, they also play a important role in weight loss . In many ways:
A high protein intake increases the metabolism
The thermal effect of food (English abbreviation TEF) is that Process of digestion, absorption and metabolism of food, in which calories are absorbed and then burned. Of the group of macronutrients, it is precisely the proteins that contribute most to TEF. Expressed as a percentage, proteins have a thermal effect of around 20 to 30% on digestion, with carbohydrates being 5 to 10% and fats only 0 to 3%. A high protein intake also helps to slow down prevent metabolism, which is a common side effect of weight loss. In addition, it helps prevent weight gain. It has thus been shown that high protein intake increases metabolism and calorie consumption by 80 kcal to 100 kcal per day.
Modify proteins the level of weight-regulating hormones
If someone tells you that the whole process of losing weight really only takes place in your head, they are right to some extent. The body weight is directly linked to the brain, especially with its part called the hypothalamus . Here, weight regulating hormones collect and process various types of information, including what, when, and how much you should eat. Higher protein intake has been shown to reduce satiety-inducing hormone levels like GLP-1, YY peptides or cholecystokinin , which also lowers the level of the hormone ghrelin, the hunger hormone.
Proteins help prevent muscle wasting
Loss of muscle mass is a side effect of weight loss. This occurs especially when you don’t include weight training in your impoverished process or when you are not getting enough protein. They support the growth of muscles that are directly responsible for the metabolic rate. The less muscle you have, the slower your metabolism becomes and the more difficult it is to lose unwanted fat stores. In other words, you burn a lot fewer calories. Consuming large amounts of protein can reduce muscle loss, which should help maintain a higher metabolic rate with body fat loss .
Solution
If you are really serious about losing weight, your focus should be on higher protein intake. The average adult needs at least 0.8 grams of protein per kilogram of body weight and day. The dose is higher for endurance athletes, 1.2 to 1.4 g protein per 1 kg weight, and bodybuilders, on the other hand, receive an average of 1.6 to 1.7 g protein. [17]
Sources of protein are really scarce. You can find them in lean meat, fish, eggs, dairy products or legumes . If you want to have your protein intake under control, you can also get after supplementation in the form of protein powders or beverages, in which the exact number of proteins consumed per dose is specified . You can also read about the benefits of protein for weight loss, as well as choosing the right protein, in our article: Proteins and Weight Loss: How Do Proteins Affect Weight Loss?
You don’t count your calorie intake
Calories are units of energy obtained from foods that we use for various processes in the body. One of the most important factors in losing weight is keeping track of how many calories you eat and, conversely, how many calories you burn . If you want to lose weight, you should burn more calories than you consume during the day. [1] [6] [7]
The first step in calculating your calorie deficit is knowing how many calories you are consuming per day, i.e. your Total Daily Energy Expenditure (TDEE). If you know that number, the second is Step in determining your energy intake so that it doesn’t exceed your TDEE. It consists of three basic parts:
- Basal Metabolic Rate (BMR) – BMR refers to the calories your body uses at rest during vital functions like breathing burns.
- Thermal effects of food – These are calories that your body burns by digesting, absorbing and metabolizing food.
- thermogenic physical activity – Calories that you burn during any physical activity, e.g. B. when doing sports, strengthening or even doing housework.
Solution
So if you adjust your calorie deficit properly, your weight loss will be a lot easier. It is also true that the the lower the calorie deficit, the slower the weight loss. The slower the weight loss, the healthier and more effective it is at the same time.
Take a look Example for a weight loss of 0.45 kg per week:
daily intake 2000 kcal – if you use 2,500 kcal per Burn day = your calorie deficit is 500 kcal = weekly 3,500 kcal = – 0.45 kg per week
But how do you calculate your calorie intake ? The easiest and most convenient way to do this is to entrust yourself to calorie charts or calculators. You calculate your daily energy intake . Some calculators offer the ability to set a goal, whether you want to lose weight or gain weight. On this basis, you can, for example, determine in advance how many calories you will need to achieve a calorie deficit Achieve.
We explained this topic in the article: How to calculate the basal metabolic rate and daily energy consumption. We also covered the most common mistakes made when writing food in calorie tables.
You’re not lifting weights
You can cardio exercise burn lots of calories , but this type of exercise makes it harder to gain muscle mass. But did you know that 0.45 g of muscle can burn 10 to 20 calories a day, while 0.45 g of fat only burns 5 kcal? [8] Therefore, you should definitely not neglect strength training! Strength training increases the long-term burning of calories at rest (BMR) , which leads to greater weight loss. Lifting weights can also help prevent metabolic slowdowns and ensure that your body stays toned and muscular. For more information about strength training and its effects on weight loss, see How strengthening helps weight loss.
Solution
If your goal is to lose weight and your training plan is all cardio, then you should add weight lifting. However, remember that you should start with lower weights to avoid injury or unnecessary overtraining . If you don’t know what ratio of cardio and strength training to include in your training plan, consult a professional.
You eat lots of simple sugars
Flavored drinks or juices are often sweetened with fructose , a type of simple sugar . Unlike glucose, our body cannot process it as well. Some of the fructose is processed in the liver and the rest is stored in the body as fat storage . Therefore, excessive consumption of fructose can lead to weight gain. [1] [9] As a result, the cholesterol level rises, the fat storage around the body organs and many other health complications [8], such as B.:
- more frequent tooth decay
- onset of obesity
- onset of type 2 diabetes
- increased risk of heart -Circulatory diseases
- Development of yeast infections
- Acne and skin deterioration
However, you shouldn’t overdo it with other types of refined sugar. Refined sugar is high in calories but has no other nutritional benefits. It contains the so-called empty calories, because it does not contain any proteins, fats, fiber or vitamins, minerals or antioxidants.
Solution
If you want to lose weight, you should consider switching classic sugars with healthier natural sweeteners , like agave syrup, honey, stevia or xylitol. to replace. For more information on sugar substitutes and their benefits, see the article Sugar substitutes – which sweetener is best for you? .
You are not getting enough sleep
A lack of sleep can also have a negative effect on your body weight . Poor sleep is associated with a higher Body Mass Index (BMI) and consequent weight gain. Sleep deprivation can affect the secretion of the stress hormone cortisol, which regulates your appetite. Several studies have also shown that people with sleep deprivation have an increased appetite. This is likely due to sleep’s influence on two important hormones – ghrelin and leptin. Ghrelin signals hunger in the brain, and leptin signals hunger and fullness. When you don’t get enough sleep, your body makes more ghrelin and less leptin, so your appetite increases. Fatigue can also cause you to skip training, so you burn fewer calories each day.
Solution
Treat yourself to sufficient quality and undisturbed sleep . Their length is individual and depends on the person, their physical condition and many other factors. On average, a good night’s sleep should last 7 to 9 hours . If you cannot sleep at night, you can catch up with him during the day, for example during the afternoon siesta. [12]
You are not following proper hydration
Adequate hydration is key to many processes in our body. Weight loss is no exception. The main symptoms of dehydration are fatigue, lethargy and headaches, causing your energy levels to suffer and making you tired of exercising . By maintaining an optimal hydration you increase the energy level and ensure a healthy running of your body.
In addition, fluid intake improves digestion and improves hydration through clean water to remove harmful substances from the body more effectively. Drinking water also reduces fluid retention and appetite. It is not for nothing that it is said that hunger is thirst in disguise . If you feel hungry, drink a glass of clean water before you eat. You will be surprised how often your hunger and appetite dies.
Solution
The solution for this problem is really easy – follow the drinking regime! How much water should you drink per day? It all depends on the person, their disposition, and physical activity, but on average, women should drink about 2.7 liters of water and men 3.7 liters of water per day.
You are not following a conscious diet
Conscious eating is a sensitivity-based technique with which you your Control eating habits . This avoids emotional eating or overeating due to stress. This is because eating consciously has been shown to promote weight loss, reduce overeating, and help you feel better.
Solution
To eat consciously, you should you follow these 7 principles:
- Eat slowly – it helps To improve your digestion
- Chew every bite honestly
- Sit at the table to eat – never eat while standing, give yourself enough rest and comfort while eating
- Do not eat straight out of the packaging – the food on a plate or in a bowl looks more aesthetic and Guaranteed to taste better
- When you feel full, put the food aside – the goal of eating is not to overeat, but to achieve a feeling of fullness. If you get there, stop eating.
- Get rid of distractions – when you are eating, focus only on the food. So put your cell phones and laptops away, turn off the TV and enjoy your meal.
- Pay attention to the consistency , the smell and the taste of the food – the food will take on a completely different point of view and you will recognize tastes or smells that you did not know before.
You have unrealistic expectations
Weight loss is a complex and lengthy process, the results of which are not visible after a few days , but take weeks or months. As a result, many people tend to lose patience before reaching a certain goal. The reason may also be that they have set unachievable goals . If you are trying to lose a certain number of pounds in no time, you are unlikely to succeed. At the beginning of your weight loss journey, you will lose more pounds in a short period of time, but this process will stop over time, the weight loss rate will slow down and you will no longer see such noticeable changes .
Another unrealistic goal could be to try to look like a particular fitness model. Not everyone can look like a magazine, and the people presented in this way have years of hard work behind them which you simply won’t be able to catch up in a few months.
Solution
Set yourself realistic, clear and guaranteed goals . Find out how many pounds you should lose per week in order to achieve a specific goal healthily, and what tools you will need to achieve it. If you are not sure, contact a nutrition and exercise specialist.
You are stressed
For many people, stress can have a direct impact on their weight. When levels of the stress hormone cortisol are high, it can lead to weight gain. This is because cortisol slows down the metabolism and increases the appetite for sugar , which when ingested in excess is stored in the body in the form of belly fat. [1] [16] In addition, stress causes unhealthy habits such as:
- Emotional stress
- less exercise
- appetite for junk food
- less sleep
- skipping meal times
Solution
Identify the stimuli that cause stress and try to remove them. You can also try breathing exercises or yoga , which has had a positive effect on reducing stress.
When losing weight, it is important to know that it is primarily one permanent change in lifestyle acts and that changing a single factor does not achieve the desired goal. So try to see what you are doing on your way to the “leaner self” and you will find that it is all in your hands. If something doesn’t work, you have to change it! We believe our article will help you with that too.
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