{"id":6193,"date":"2022-09-16T17:14:32","date_gmt":"2022-09-16T17:14:32","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6193"},"modified":"2022-09-16T17:14:32","modified_gmt":"2022-09-16T17:14:32","slug":"we-know-why-you-dont-lose-weight-but-you-can-change-that","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/","title":{"rendered":"We know why you don\u2019t lose weight, but you can change that!"},"content":{"rendered":"\n

There are many factors behind the failure to lose weight<\/strong> and believe me; it\u2019s not always just junk food<\/strong> or lack of exercise.<\/strong> Learn what can cause your faux pas when losing weight,<\/strong> and how easily you can change it!<\/strong><\/p>\n\n\n\n

You do not intake enough protein<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Just as proteins play a role in gaining muscle mass,<\/strong> they also play an important role in the weight loss process. <\/strong>In several ways:<\/strong><\/p>\n\n\n\n

High protein intake increases metabolism<\/h3>\n\n\n\n

The thermal effect of food (TEF) <\/strong>is the process of digesting, absorbing and metabolising food<\/strong>, which occurs by taking in calories and then burning them.<\/strong> From the group of macronutrients, it is precisely the proteins that contribute the most to TEF.<\/strong> In percentage terms, proteins have about 20 to 30% thermal effect on digestion, <\/strong>with carbohydrates 5-10% and fats only 0-3%.<\/strong> High protein intake also helps prevent metabolic slowdown, <\/strong>which is a common side effect of weight loss. <\/strong>Besides, it helps prevent weight gain. <\/strong>Thus, high protein intake has been shown to increase metabolism <\/strong>as well as calories burned<\/strong> by 80 kcal to 100 kcal per day.<\/p>\n\n\n\n

\"Proteins<\/figure><\/div>\n\n\n\n

Proteins change the levels of weight-regulating hormones<\/h3>\n\n\n\n

If someone tells you that the whole process of losing weight actually takes place only in your head, <\/strong>they are to some extent right. Bodyweight is directly connected to the brain; specifically<\/strong>, its part called the hypothalamus.<\/strong> This is where weight-regulating hormones gather <\/strong>and process various types of information, including what, when and how much you should eat.<\/strong> Higher protein intake has been shown to increase satiety-inducing hormone levels, <\/strong>such as GLP-1, YY peptides, or cholecystokinin, which also lowers the level of the hormone ghrelin, <\/strong>the so-called hunger hormone.<\/strong><\/p>\n\n\n\n

Proteins help prevent muscle loss<\/h3>\n\n\n\n

Loss of muscle mass is a side effect of weight loss.<\/strong> It occurs mainly if you do not include strength training<\/strong> in your impoverished process, or if you do not receive enough protein.<\/strong> They support the growth of muscles, <\/strong>which are directly responsible for the speed of metabolism. <\/strong>The less muscle you have, the slower your metabolism<\/strong> and the loss of unwanted fat stores will be more difficult. In other words, you burn much fewer calories. <\/strong>Consuming large amounts of protein can reduce muscle loss, <\/strong>which should help maintain a higher metabolic rate <\/strong>with body fat loss. <\/p>\n\n\n\n

\"Solution\"<\/figure><\/div>\n\n\n\n

Solution<\/strong><\/h3>\n\n\n\n

If you are really serious about losing weight, you should focus on higher protein intake.<\/strong> The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. <\/strong>In endurance athletes, the dose is higher, 1.2 to 1.4 g of protein per 1 kg of weight,<\/strong> and bodybuilders or bodybuilders, in turn, receive an average of 1.6 to 1.7 g of protein. <\/strong>[17]<\/p>\n\n\n\n

Protein sources are genuinely scarce. You can find them in lean meat, fish, eggs, dairy products or legumes. <\/strong>If you want to have your protein intake under control, <\/strong>you can also reach after supplementation in the form of protein powders or drinks, which state the exact number of proteins taken <\/strong>per dose. <\/p>\n\n\n\n

You don\u2019t count your calorie intake<\/h2>\n\n\n\n

Calories are units of energy obtained from food<\/strong> that we use for several processes in the body. One of the most important factors in losing weight is tracking how many calories you intake<\/strong> and, conversely, how many calories you burn. <\/strong>If your goal is to lose weight,<\/strong> you should burn more calories than you intake during the day.<\/strong> <\/p>\n\n\n\n

The first step in calculating your caloric deficit is to know how many calories you consume per day,<\/strong> ie your total daily energy expenditure <\/strong>(TDEE). If you know this number, the second step is to determine your energy intake<\/strong> so that it does not exceed your TDEE. It consists of three basic parts:<\/p>\n\n\n\n

  • basal metabolism (BMR)<\/strong> \u2013  BMR refers to the calories that your body burns at rest during vital functions such as breathing.<\/li>
  • thermal effect of food <\/strong>\u2013 These are the calories that your body burns by digesting, absorbing and metabolizing food.<\/li>
  • thermogenic physical activity <\/strong>\u2013 Calories that you burn during any physical activity, such as sports, strengthening or even doing housework.<\/li><\/ul>\n\n\n\n

    Solution<\/strong><\/h3>\n\n\n\n

    So if you set your calorie deficit correctly,<\/strong> your weight loss will be much easier. It is also true that the lower the caloric deficit,<\/strong> the slower the weight loss.<\/strong> At the same time, the slower the weight loss, the healthier and more effective it is.<\/p>\n\n\n\n

    See an example of achieving a weight loss of 0.45 kg per week:<\/strong><\/p>\n\n\n\n

    daily intake 2000 kcal \u2013 if you burn 2,500 kcal daily = your caloric deficit is 500 kcal = weekly 3,500 kcal = \u2013 0.45 kg per week .<\/p>\n\n\n\n

    How to calculate calorie intake? <\/strong>The easiest and most comfortable way is to entrust yourself to calorie charts or calculators.<\/strong> They will calculate your daily energy intake. <\/strong>Some calculators offer the ability to set a goal, whether you want to lose weight or gain weight,<\/strong> and based on that, you can set in advance,<\/strong> for example, how many calories you should take to achieve a caloric deficit.<\/p>\n\n\n\n

    <\/p>\n\n\n\n

    You <\/strong>don\u2019t do weights<\/strong><\/h2>\n\n\n\n

    You can burn a lot of calories<\/strong> with cardio training, but with this type of exercise, building muscle mass is more complicated.<\/strong> But did you know that 0.45 g of muscle<\/strong> can burn 10 to 20 calories<\/strong> a day, while 0.45 g <\/strong>of fat burns only 5 kcal? <\/strong>[8] Therefore, you should definitely not neglect strength training! Strength training increases the long-term burning of calories<\/strong> at rest (BMR), which results in higher weight reduction. <\/strong>Lifting weights can also help prevent metabolic slowdowns <\/strong>and ensure your body stays toned and muscular. <\/strong><\/p>\n\n\n\n

    \"Strength<\/figure><\/div>\n\n\n\n

    Solution<\/strong><\/h3>\n\n\n\n

    If your goal is to lose weight and your training plan consists only of cardio exercises,<\/strong> you should add weight lifting<\/strong> to it. Remember, however, that you should start with lower weights <\/strong>to avoid injury or unnecessary overtraining. <\/strong>If you do not know what ratio of cardio and strength training,<\/strong> you should incorporate into your training plan, contact a professional.<\/strong><\/p>\n\n\n\n

    You eat a lot of simple sugars<\/h2>\n\n\n\n

    Flavoured drinks or juices are often sweetened with fructose,<\/strong> a type of simple sugar.<\/strong> Unlike glucose, our body cannot process it so well. <\/strong>Some of the fructose is processed in the liver a<\/strong>nd the rest is stored<\/strong> in the body as fat stores. <\/strong>Therefore, excessive consumption of fructose <\/strong>can cause weight gain. [1] [9] Consequently, there is an increase in cholesterol levels, fat storage <\/strong>around body organs and many other health complications [8], such as:<\/p>\n\n\n\n

    • more frequent development of tooth decay<\/li>
    • the onset of obesity<\/li>
    • the onset of type 2 diabetes<\/li>
    • increased risk of cardiovascular disease<\/li>
    • development of yeast infections<\/li>
    • acne and skin deterioration<\/li><\/ul>\n\n\n\n
      \"Simple<\/figure><\/div>\n\n\n\n

      However, you should not overdo it with other types of refined sugar. Refined sugar is high in calories, <\/strong>but has no additional nutritional benefit. It contains the so-called empty calories<\/strong> because it contains no proteins, fats, fibre<\/strong> or any vitamins, minerals or antioxidants.<\/p>\n\n\n\n

      Solution<\/strong><\/h3>\n\n\n\n

      If you want to lose weight, you should consider replacing classic sugar with more healthy natural sweeteners,<\/strong> such as agave syrup, honey, stevia or xylitol.<\/p>\n\n\n\n

      You don\u2019t get enough sleep<\/h2>\n\n\n\n

      Lack of sleep can also negatively affect your body weight. <\/strong>Poor and non-quality sleep is associated with a higher body mass index (BMI), <\/strong>and thus a subsequent weight gain. <\/strong>Experiencing sleep deprivation can affect the secretion of the stress hormone cortisol,<\/strong> which regulates your appetite. Several studies have also shown that people suffering from sleep deprivation have an increased appetite.<\/strong> This is probably due to the impact of sleep on two important hormones \u2013 ghrelin and leptin.<\/strong> Ghrelin signals hunger in the brain, andleptin signals hunger and signals fullness.<\/strong> If you do not get enough sleep, your body produces more ghrelin and less leptin, <\/strong>so your appetite will increase. Fatigue can also cause you to skip workouts, so you burn fewer calories a day.<\/p>\n\n\n\n

      \"Lack<\/figure><\/div>\n\n\n\n

      Solution<\/strong><\/h3>\n\n\n\n

      Treat yourself to a sufficient amount of quality<\/strong> and undisturbed sleep.<\/strong> Its length is individual and depends on the person, his physical condition and many other factors. On average, quality sleep should last from 7 to 9 hours.<\/strong> If you can\u2019t reach the sleep limit at night, you can catch up with him during the day, for example in the afternoon siesta. <\/strong><\/p>\n\n\n\n

      You are not properly hydrated<\/h3>\n\n\n\n

      Sufficient hydration is key to many processes in our body.<\/strong> Weight loss is no exception. The main symptoms of dehydration include fatigue, lethargy and headache,<\/strong> so your energy levels suffer, <\/strong>and you will have no desire to exercise. By maintaining optimal hydration, you will increase the level of energy <\/strong>and ensure the healthy running of your body.<\/p>\n\n\n\n

      Besides, fluid intake improves digestion<\/strong> and hydration through clean water helps to remove harmful substances from the body more effectively. <\/strong>Drinking water also reduces fluid retention and appetite.<\/strong> It is not for nothing that it is said that hunger is disguised as thirst. If you feel hungry, try drinking a glass of pure water before you eat.<\/strong> You will be surprised how many times your hunger<\/strong> and appetite pass.<\/p>\n\n\n\n

      \"Adherence<\/figure><\/div>\n\n\n\n

      Solution<\/strong><\/h3>\n\n\n\n

      The solution to this problem is straightforward \u2013\u00a0follow the drinking regime!\u00a0<\/strong>So how much water should you drink a day? It all depends on the person, his predisposition and physical activity, but on average\u00a0women should drink about 2.7 litres of water and men 3.7 litres of water per day.<\/strong>\u00a0<\/p>\n\n\n\n

      You do not follow a conscious diet<\/h2>\n\n\n\n

      Conscious eating is a\u00a0sensitivity-based technique<\/strong>\u00a0that\u00a0gives you\u00a0control over your eating habits.<\/strong>This will avoid\u00a0emotional eating\u00a0or overeating\u00a0<\/strong>due to stress. This is because\u00a0conscious eating has been shown to promote weight loss, reduce overeating\u00a0and\u00a0help you feel better.<\/strong><\/p>\n\n\n\n

      \"Conscious<\/figure><\/div>\n\n\n\n

      Solution<\/strong><\/h3>\n\n\n\n

      In order to\u00a0achieve conscious<\/strong>\u00a0eating, you should\u00a0follow these 7 principles:<\/strong><\/p>\n\n\n\n

      • Eat slowly<\/strong> \u2013 it will help improve your digestion.<\/li>
      • Chew every bite well.<\/strong><\/li>
      • Sit at the table to eat<\/strong> \u2013 never eat standing, give yourself enough peace and comfort while eating.<\/li>
      • Do not eat directly from the package<\/strong> \u2013 the food on a plate or in a bowl looks more aesthetic and is guaranteed to taste better.<\/li>
      • If you feel full, put the food aside<\/strong> \u2013 the goal of eating is not to overeat, but to achieve a feeling of fullness. If you reach it, you should not continue eating.<\/li>
      • Get rid of distractions<\/strong> \u2013 when eating, you should focus only on food, so put away your cell phones, laptops, turn off the TV and enjoy your meal.<\/li>
      • Pay attention to the consistency, smell and taste of the food<\/strong> \u2013 the food will take on a completely different dimension and you will recognize tastes or smells that you were not aware of before.<\/li><\/ul>\n\n\n\n

        You have unrealistic expectations<\/h2>\n\n\n\n

        Weight loss is a\u00a0complex and lengthy process,<\/strong>\u00a0the results of which\u00a0are not visible after a few days,\u00a0<\/strong>but require weeks or months of effort. Many people, therefore,\u00a0tend to lose patience\u00a0<\/strong>before reaching a specific goal. The reason may also be that they\u00a0have set unachievable goals.\u00a0<\/strong>If you aim to lose a certain number of kilograms in the shortest possible time, you will\u00a0probably not succeed.\u00a0<\/strong>At the beginning of your weight loss journey, you\u00a0will lose more kilograms in a short period of time,<\/strong>\u00a0but this process will stop over time, the rate of weight loss will slow down, and you\u00a0will no longer see such marked changes.<\/strong>\u00a0<\/p>\n\n\n\n

        Another unrealistic goal may be to try to look like a specific fitness model. <\/strong>Not everyone can look like a magazine, and the people presented in this way have years of hard work<\/strong> behind them, which you will not catch up within<\/strong> a few months.<\/p>\n\n\n\n

        Solution<\/strong><\/h3>\n\n\n\n

        Set realistic, clear <\/strong>and guaranteed achievable goals.<\/strong> Find out how many kilograms you should lose per week <\/strong>to achieve a specific goal healthily,<\/strong> and what tools you will need to achieve it.<\/strong> If you are unsure, consult a nutrition and exercise expert.<\/strong><\/p>\n\n\n\n

        You are stressed<\/h2>\n\n\n\n

        For many people, stress can have a\u00a0direct effect on their weight.\u00a0<\/strong>If the levels of the\u00a0stress hormone cortisol are high,<\/strong>\u00a0it can\u00a0lead to weight gain.\u00a0<\/strong>This is because cortisol\u00a0slows down the metabolism<\/strong>\u00a0and\u00a0increases the appetite for sugar,\u00a0<\/strong>which is stored in the body in the form of\u00a0belly fat\u00a0<\/strong>during excessive intake.\u00a0In addition, stress\u00a0causes unhealthy habits\u00a0<\/strong>such as:<\/p>\n\n\n\n

        • emotional stress<\/li>
        • less exercise<\/li>
        • appetite for junk food<\/li>
        • less sleep<\/li>
        • skipping food<\/li><\/ul>\n\n\n\n
          \"Stress<\/figure><\/div>\n\n\n\n

          Solution<\/strong><\/h3>\n\n\n\n

          Identify the stimuli<\/strong> that are causing you stress and try to eliminate them. <\/strong>You can also try breathing exercises or yoga,<\/strong> which has proven positive effects on reducing stress.<\/strong><\/p>\n\n\n\n

          When losing weight, it is important to realise that it is primarily a permanent change in lifestyle,<\/strong> and by<\/strong> changing a single factor, <\/strong>you will not achieve the desired goal. Therefore, try to look at what you are doing on your way to the \u201cslimmer self\u201d, and<\/strong> you will find that everything is only in your hands. <\/strong>If something doesn\u2019t work, you need to change it! <\/strong>We believe that our article will also help you with this.<\/p>\n\n\n\n

          Do you want your friends to know about these tips?<\/strong> Feel free to support the article by sharing it.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

          There are many factors behind the failure to lose weight and believe me; it\u2019s not always just junk food or lack of exercise. Learn what can 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