Losing weight is the desire of many people. Much more than the aesthetic issue, a few pounds less can benefit health, ensure well-being and longevity, and improve quality of life. For these reasons, professionals and experts encourage and recommend healthy habits for those who have difficulty losing weight.
But what about eating well, exercising several times a week, and still can’t lose weight? The difficulty in losing weight can be very frustrating, especially if you do your part without getting precise results. If this is your case, stay calm. We prepared this post for you. Below, we will talk a little about how metabolism and the weight loss process work and mention some reasons that can cause the scale to freeze. Good reading!
How Does Metabolism Work?
Metabolism is a complex process that involves several different chemical reactions in which the body converts ingested food into energy. Even at rest, the body needs the energy to carry out all involuntary functions such as breathing, circulating blood, adjusting hormone levels, and maintaining cellular. The number of calories used to carry out this process is called the basal metabolic rate. Some factors can alter the basal metabolism rate. We can mention age, gender, and eating and exercise habits among them. The individual genetic load is also decisive. Therefore, weight loss is not a simple cake recipe, as each has a unique metabolism rate.
Regarding weight loss, one of the most common mistakes is to abuse extremely restrictive diets for long periods. Habits like this tend to deregulate the metabolism to make it, oddly enough, slower and contribute to the accordion effect. This is because, by drastically reducing calories, the body understands that it should store as much energy as possible when it has the opportunity. So when you eat that piece of cake on your birthday, your body will store as much energy as it can — in the form of fat.
What Can Cause Difficulty In Losing Weight?
Inadequate Food
If you are not losing weight, the first step is to observe how your diet is going. You must understand that diet is not always synonymous with restrictive eating. The term encompasses the set of all foods and liquids ingested by an individual. As we have already explained, the ideal diet can vary from person to person, and, often, betting on a very regulated diet may not be the best way. When dieting, many people sin by excessively reducing the consumption of essential food groups, such as carbohydrates and proteins. Therefore, the idea is to eat balanced, avoiding fried foods, sugars, fats, and processed foods. Prioritize whole foods – rich in fiber and digested more slowly, giving a more incredible feeling of satiety. Invest in the daily consumption of fruits and vegetables.
Few Hours Of Sleep
Good night’s sleep is among the most important aspects to consider for maintaining physical and mental health and body weight. According to endocrinology specialists, insomnia is closely linked to cases of obesity, one of the factors that most contribute to the global epidemic of overweight. Studies show a link between sleep deprivation, higher calorie intake, and hormonal imbalance. If you have insomnia, try more natural alternatives to solve your problem. Invest in relaxing physical activities and consider the practice of meditation.
Too Much Stress
The link between high levels of stress and the accumulation of fat — and even obesity — is an old acquaintance to many people. But why does this happen? Being constantly under pressure and stress, in addition to causing instability in the levels of some hormones, such as cortisol, can lead the individual to develop binge eating. Binge eating is characterized by a need to eat to reduce anxiety, even after satisfying hunger. This inevitably leads to weight gain.
Low Water Intake
It is not for nothing that water is known as the universal solvent: it is present in the overwhelming majority of chemical reactions in our body. And, as already mentioned, the set of such reactions forms the good old metabolism. Adding one plus one, it is clear that a correct and frequent water intake makes it easier to carry out all the actions necessary for the body to function perfectly. One of them is burning calories. Another positive point of water intake is the feeling of satiety obtained with a few sips. According to studies conducted in the United States, drinking water before meals helps with weight loss.
Large Intake Of Alcohol
Bad news: while drinking plenty of water helps with weight loss, drinking too much alcohol can have the opposite effect. You’ve undoubtedly heard of the beer belly, haven’t you? Some drinks, such as beer, are high in calories and contribute to fat accumulation, especially in the abdomen. So, if you are trying to lose weight, the ideal is to consume it in moderation.
Medications Or Illnesses
Several medical conditions can cause weight gain or make it difficult to lose it. Among them, we can mention:
- Cushing’s syndrome: excess production of cortisol by the adrenal glands;
- hypothyroidism: slow metabolism caused by thyroid inactivity;
- polycystic ovaries: ovarian cysts that occur due to hormonal imbalances;
- diabetes: a disease that causes an increase in blood glucose;
- Insulin resistance: occurs when the body’s cells stop responding to the action of the hormone;
- depression: can also cause binge eating.
In addition to the diseases above, some medications, such as corticosteroids, birth control pills, and some anti-inflammatory drugs, can increase the digits on the scale. You can see that the weight loss process is not precisely the exact science, right? The difficulty in losing weight can have several origins.
ALSO READ: 4 MISTAKES THAT EXPLAIN WHY YOU’RE NOT LOSING WEIGHT!