Losing weight is not always easy and there are many things that you can miss without even knowing them. One needs to understand the science behind weight loss and apply a holistic approach to it. There are various reasons which make your weight loss journey almost impossible. Let us analyze them one by one
Not Tracking Calories Correctly
Many depend on incorrect information about calories. Food which we cook vary in various ways and so do calories in them. Ingredients used, preparation method, spices, and other factors can change the total calories by about 25%. Hence, maybe you need to reassess the calories by critically counting them.
Not Eating Protein As Required
Protein is important for everyone and not just those who are involved in weight training or other activities. Researches have shown that eating an appropriate quantity of proteins can boost metabolism by 80 to 150 calories per day. Also, high protein food makes you feel fuller for longer leading to eating fewer overall calories.
No Strength Training
We lose weight due to a negative calorie balance. As we start reducing calorie intake, our body compensates for required fuel by burning fat, carbohydrates, and muscles. Hence we tend to lose muscle mass too when we start losing weight. However, as we start losing muscle mass, our metabolic system slows down and our daily calorie requirement reduces. This makes our energy equation move away from the negative side to the positive side. Hence either we stop losing weight or we start gaining weight slowly.
Eating Large Quantities
When we are trying to lose weight, everyone advises us to start eating healthy. Unfortunately, even healthy food has calories. It is important to limit the intake and eat about 60 to 70% of a meal.
Cardio is the fastest way to burn calories in the shortest span of time. Hence cardio or aerobic exercise must be part of the overall weight loss program. Also, consistency in cardio and weight training will ensure that you lose weight and keep the lost weight away.
Too Many Sugary Beverages
Sugary beverages are most fattening. Unfortunately, these drinks also do not make you feel full. Hence you tend to eat normally and have additional calories in the form of such beverages. Coke, Pepsi, etc are obvious drinks to avoid. However, drinks like vitamin water and some fruit juices are also packed with sugar. One must avoid all such drinks even if the label says healthy drink.
Not Sleeping Enough
Lack of sleep produces stress hormones like cortisol. Cortisol triggers a craving for food. Also, sleep is required to recover from the activity being undertaken to lose weight. Thus a good night’s sleep makes one ready for the next day’s training session.
Carbohydrates As Fuel
Eating a high carb diet leaves enough energy for the muscles to carry out the tasks without going to reserves. Hence it prevents fat loss. Too much fueling thus prevents weight loss.
Alcohol And Smoking
Alcohol slows down the metabolic system. Also, alcohol has about 7 calories per gram which are high as compared to carbohydrates and proteins. Smoking also adds to slowing down of metabolism. It also reduces one’s ability to carry out activities well.
Fasting Or Starving Or Eating A Too Low-Calorie Diet
Fasting or starving triggers the body’s defense mechanism. The body starts to feel that too few calories are coming. Hence it prepares for starvation which slows down the metabolic rate drastically. It also depletes muscle efficiency and in the long run, can severely affect organ systems.
Undiscovered Medical Condition
There are several medical conditions that drive weight gain or make it harder to lose weight. In some of the cases, you may be a borderline case, however, that is preventing you from keeping the weight off. It is recommended to get regular checkups and tests done. Certain medications and supplements too lead to weight gain and hence be careful when you use them.
Article by: Capt Jitender Harjai Fitness Expert H2F Care