I was wondering why you can’t lose weight despite a healthy diet and exercise? Losing weight is the sum of several factors. Find out what are the most common mistakes.
Failing to lose weight, despite diet and sports activity, is a common problem. Many people wonder why the efforts are not paying off. The point is that weight loss is a complex process, the sum of several factors.
In addition to following a diet and exercising, you need to pay attention to several mistakes that prevent you from reaching your goal.
Failing to lose weight: 6 common mistakes
1. Failing to lose weight while eating very little
Do you only eat vegetables and grilled steak? Or do you dine only with fruit? It might seem contradictory, but reducing your calorie intake too much and following a rigorous diet could slow down your metabolism, causing it to go into “energy saving” mode.
The result is that the body begins to burn fewer calories, which makes weight loss more difficult. Also, you will be hungry and more tempted by gluttony.
This style is not healthy and cannot be maintained over time. To find out your energy needs, the most suitable figure is the nutritionist or dietician.
Eating too little is not a good choice when you want to lose weight. While it may work at first, it causes anxiety in the long run and leads to more giving in to temptation.
2. Overdo it on the weekend
Are you conscientious with your diet on weekdays, but do you go fishy on food on weekends? There is little point in following a strict diet from Monday to Friday and then abandoning it altogether at the weekend.
Better to keep a constant diet for the whole week, including some little gluttony. Adopt the thought “I am on a healthy diet” instead of “I am on a diet.”
3. Eating too fast and failing to lose weight
Eating too fast hinders weight loss because the brain does not receive the satiety signal. We, therefore, tend to overeat.
This point can also be influenced by the habit of watching television or mobile phones: we often do not even realize what we are eating.
We advise you to devote at least 20 minutes to the meal, away from electronic devices. Be aware of what you put in your mouth. Eating with family or friends can certainly help.
4. Eliminate carbohydrates
It is a mistake to eliminate bread, pasta, rice, potatoes, or legumes. Depriving yourself of carbohydrates only produces more anxiety and increases the body’s demand for sugar.
If we don’t eat pasta for lunch, we’ll have a snack with biscuits, chocolate, or another dessert. The secret, therefore, is not to exclude a macronutrient but to reduce the overall amount of food ingested.
The Harvard recommended dish method may be helpful for this purpose. The dish must be half of fruit and vegetables, one-quarter of proteins (meat, fish, eggs, dairy products, or legumes), and the other quarter of carbohydrates (bread, pasta, rice, potatoes), always favoring whole grains.
Eliminating carbohydrate sources from your diet is a mistake if your goal is to lose weight.
5. Unsuitable physical activity
It is wrong not to engage in physical activity but also to do too much or little variety. Also, it would help if you didn’t overestimate your calorie expenditure: walking 20 minutes a day is not enough to lose weight; you will have to walk for at least an hour. Or, if you want to lose weight faster, do more energy-intensive activities.
Thinking “I eat everything I want, then I’ll burn it in the gym,” is not helpful, and the result will be noticed in the balance always on the same points. What happens, however, if we introduce few calories and perform the proper physical exercise? They increase muscles and hydration.
As muscle mass increases, the body retains more water. But remember: to lose weight, you need to reduce your body fat percentage. Therefore, the solution is to adapt physical exercise to our needs without exaggerating and allowing the body to rest.
6. Little sleep and stress
For some years, we have known that the quantity and quality of sleep are directly linked to body weight. An article published in Scientific Reports indicates that lack of sleep alters brain activity that prompts us to eat fatter foods.
Getting little sleep also increases stress and, with it, cortisol levels. Cortisol is secreted