diet but not losing weight
Here are 10 weight loss tips that will work if other diets do not work for you
According to the results of studies by scientists in large universities, only 1 in 5 people were able to lose excess weight, which was at least 10% of their body mass, and one of the reasons that weight loss is very difficult is the effect of the plateau.
And this is a phenomenon in which weight is not lost despite all efforts, and of course when there is no progress, people become frustrated and tend to stop living a healthy lifestyle, but still fighting this plateau is possible.
Scientifically proven methods have been found to achieve weight loss even if it is on the plateau.
The main reasons for not losing weight with diet
Weight training is less effective than aerobic exercise, but it does help maintain a balanced metabolism, which is important when you are on a long-term diet.
Weight training makes fuel much faster and does not allow the body to change to a low energy intake, but do not forget to eat a little protein after exercise, as these muscles will be stronger and you will not have any extra fat.
- Change the amount of calories consumed during the week:
When we are on a diet, our intelligent body adapts to smaller amounts of food and reduces energy consumption.
In other words, the body adapts to new living conditions and maintains your excess weight if no food.
It will not exist and when you consume fewer calories, the body realizes that it made the right decision.
You can use calorie cycles to mislead the body, so that 2 days a week you should consume about 1000 or 1200 calories with almost carbohydrates and eat 1500 calories the rest of the day.
This trick will not allow the metabolism to slow down and create the necessary calorie deficit.
- State the difference between a real plateau and an imaginary plateau:
During the first days of the diet, the excess body fluids are reduced, which makes you lose weight a little faster, but in order to lose a kilogram, you have to lose 3500 calories, and it does not matter how you achieve it, because in general progress. It will not be fast.
Many people think that slow weight loss is a plateau, so they lose interest and abandon their diet, so be patient and do not go on a scale more than once a week.
In this way, the progress seems bigger and bigger.
Not losing weight with the diet and its causes
- Eat more protein and vegetables:
Low carb diets are believed to be the best strategies for weight loss.
It satisfies our protein and fiber and increases metabolism, and carbohydrates increase insulin levels and hunger, so if you want to lose weight, it is better to eat a piece of lean meat than a sweet fruit.
- Change your exercise:
Thousands of years of fighting for survival taught our bodies one simple thing:
resources must be stored by whatever means possible, and after a while the human body adapts to the exercises it does, so after a few weeks of similar exercise, progress It will definitely decrease.
There is only one solution:
Every 1 to 1.5 months you should change your exercise program and there are several options:
change yoga with Pilates, do new exercises and train new muscles that you did not work on before and weights Change the one you are using.
- Eat delicious food:
The ability to resist the urge to eat depends on the proper functioning of the brain, and yet if the person has not tasted anything tasty for a long time, their brain begins to say that a piece of chocolate or a biscuit will give them more pleasure.
That’s why nutritionists recommend eating small portions of “forbidden” foods from time to time.
If you allow yourself to rest once in a while, you are less likely to lose control in some areas and stop eating.
Not losing weight with the diet and how to deal with it
- Reduce the amount of calories in the food you eat:
The number of calories needed to lose weight depends not only on physical activity but also on body mass, and if an overweight person eats only 2,000 calories a day, he or she will lose weight, and if a small woman does the same, she will lose weight.
It increases and just do not forget to calculate the amount of calories in food after every 4 and a half kilograms.
- Have a detailed sleep schedule:
As scientists have discovered, it is impossible to have a bad night’s sleep and lose weight in a healthy way, and there are many reasons why, but in short:
if you do not get enough sleep, your body becomes stressed and stress leads to feelings of hunger and There is a change in metabolism, so make sure you get enough good sleep and no matter what happens.
- Calorie Counting:
Scientists have proven that people who lose weight, as indicated by Updatebody, stop their diet without monitoring what they eat within a few weeks, and of course, progress stops and you can not lose weight.
So you should always know how many calories you eat.
- Consider physical characteristics:
Everyone knows that just before the menstrual cycle begins, women’s bodies retain more water, and just like when people drink too much water (especially before bed), they eat salty foods and dairy products. You need to consider the individual reaction to different foods in different people and therefore analyze what you eat and how it affects your body.
After eating some foods, the swelling will disappear within 2 days, so do not let a few extra pounds turn you into panic and frustration, and forget the scales and use a meter:
it will easily prove that You progress and you reduce the size