I can't lose weight - what to do. Why You Can't Lose Weight - Tips

Can't lose weight

Many try to lose weight, but not everyone succeeds despite eating and exercising restrictions.

Why is this happening?

To understand why the weight does not go away, but stays in place, first analyze your daily diet and physical activity. Check that you are on the diet.

There can be several reasons for this:

• Maybe you eat healthy, high-calorie foods every day? For example avocado, grapes, bananas, sweet fruits, nuts, cheese. Then the measures that you have taken to lose weight will not be of any benefit.
• Or maybe you follow the diet all week, eating buckwheat, chicken breast, and enjoying Sunday barbecue, dumplings, poses and carbonated drinks?
• The reason is that you can not lose weight, there can be various diseases: gastrointestinal tract, thyroid gland, hormonal imbalance, nerve problems. Contact your doctor and it is possible that weight will return to normal after treatment.

If you limit yourself to diet and then allow yourself to eat what you want, extra pounds will show up even more when you switch to regular food.

I can't lose weight - what should I do? Tips

First of all, you need to set yourself a clear goal. It must be:

• Measurable. You set yourself the task of reaching a certain weight within a certain period of time.
• Reachable. Those. You can easily achieve the desired weight by the specified date;
• Formulated positively. The goal must be meaningful and you must have a desire to achieve it.
• There has to be motivation to lose weight.

How not to overeat and start losing weight - 15 tricks

Losing weight is not necessarily a painful process with long workouts and strenuous diets.

With relative comfort, you can lose weight if you know some tricks. But you need to adhere to it all the time, not several times a year:

1. Change your eating habits gradually and with a positive attitude.
2. Eat small meals. Divide your usual serving in half, eat half and let the other sit for about 20 minutes. After that time, it's entirely possible that you won't even remember it. The ideal serving should fit in the palms of the hands of the folded boat
3. Eat from small plates. Reduced portions don't look too small in it.
4. When purchasing, choose blue or white plates. These colors are considered inedible, so that the food they contain does not appear overly appetizing.
5. Eat slowly and enjoy every bite. So saturation will come much earlier
6. ⅔ or half of your daily diet should consist of vegetables and fruits
7. If you crave sweets unbearably after a meal, it is better to eat a piece of chocolate or some honey than a bun.
8. There is still a long way to go before lunch, but you want to eat - and then drink some water
9. Wear skinny jeans when you visit. So you won't be able to eat much
10. Give up alcohol, it makes you hungry
11. Drink a glass of water half an hour before meals. That way, your stomach will be full and you will eat less.
12. For weight loss, give up sugary juices, carbonated drinks, and yogurt. Drink more water or herbal supplements
13. Weigh yourself every day. This way, you will know which foods are bad for your figure and which foods should be removed from your diet.
14. Limit your salt intake. It keeps fluids in the body, which can cause your weight to grow.
15. Move more.

Why can't you lose weight

Only the right balance can lead to the desired result.

It is necessary to observe the drinking regime, drink a sufficient amount of fluid per day, about 1, 5 - 2 liters.

The food should be taken in small portions 4 - 5 times a day. These are: breakfast, 2nd breakfast, lunch, afternoon tea and dinner.

Even with proper nutrition, it is impossible to lose weight, also because the person does not get enough physical activity. You can be on a diet for months, but if you spend all day on the computer you will barely be able to lose weight.

Why doesn't the weight go away?

The main reasons for this are:

Age

At any age, a person loses weight in different ways. In young people, the metabolism is faster. Until the ages of 30 to 35, physical activity helps burn fat well. Testosterone is responsible for the speed of fat metabolism and after 40-45 years of age its blood level begins to drop. Therefore, even if you spend a lot of time in the gym, the result will not be great.

The older a person gets, the less effective are quick weight loss methods and the more effective the calorie reduction of the diet will be.

Snacks

Many who are on a diet that eat main meals do not eat junk food. But few people count how many cookies, seeds, nuts, candy, sweet tea and coffee are eaten during the day. Because a colleague did something good for them, but how can you drink tea without anything? As a result, up to 500 extra calories enter the body during the day.

If you can't chew anything, then fill yourself up with low-calorie foods. Sweets can be replaced with dried apricots or plums. Take carrots or cabbage cabbage to work.

Fats

Fats in meat and fatty dairy products contribute to weight gain. Therefore, choose lean or easily digestible meat from chicken, rabbit, turkey.

Stressful situations

Weight changes can be influenced by problems in the family, at work, lack of money. This includes cortisol, the "stress hormone" that increases the number of fat cells.

Cortisol is a regulator of carbohydrate metabolism in the body. Participates in the development of stress reactions.

Many have a habit of taking advantage of stress. Hence, if you decide to lose weight, you need to get your nerves in order.

Sleep

Melatonin, a sleep hormone, is also involved in fat metabolism. If you don't get enough sleep all the time, and you get up broken and tired in the morning, you can barely lose weight.

Medication

First of all, hormonal agents that are used to treat the thyroid gland and female diseases. Sometimes with antidepressants and some antibiotics, the weight may not go down.

The reasons that affect weight loss are as follows:

• The habit of not having breakfast in the morning. The calories the body receives in the morning are usually all converted into energy. And besides, if you have a good breakfast, you will eat less at lunch;
• Uncontrolled ingestion of weight loss products - teas, pills. That is disheartening. A person begins to eat more and makes sure that they are taking weight loss medication. There is also a risk of a metabolic disorder if a person gains more weight instead of losing weight. Therefore, if you decide to drink means for losing weight, you should contact a specialist.

What to do if you can't lose weight

Try following simple recommendations for a month and you will be pleasantly surprised by the result:

Eliminate foods with a high glycemic index from your diet: sweets, starchy foods, boiled rice and vegetables (potatoes, beets, carrots), alcoholic beverages;

An excess of salt holds the fluid back in the body. And this leads to swelling, increased blood pressure and, as a result, an increase in body weight.

Limit the use of canned food, sausages, and hard cheese.

During this month it is beneficial to go on a 5 day protein diet. The body uses a lot of calories to digest proteins.

• Day 1 - kefir. You can drink up to 8 glasses of kefir;
• 2nd, 3rd and 4th day: 300 - 400 g cooked meat, chicken or fish. Vegetables and vegetables - you can eat at least how many;
• Day 5: Kefir - up to 8 glasses a day.

During the diet, salt should be excluded, lemon juice can be added to the food. And don't forget to drink water.

A protein diet is effective for healthy people, but is contraindicated in diabetes mellitus, people with kidney disease, and gout.

Drink plain water instead of carbonated beverages.

Ingest Foods That May Help You Lose Weight:

• Contains vegetable fiber: broccoli, fresh cabbage and cucumber, red peppers, black radish;
• Avocado. Eating 1 avocado a day for a month will reduce belly fat.
• It is recommended to drink ginger tea for weight loss.
• Chili pepper helps improve metabolism.

It must be remembered that the diet must be balanced and correct, and then you can lose weight without harming your health.

How To Lose Weight When You Can't

In order to lose weight, you need to form a calorie deficit. This means you need to burn in more calories than you are getting. The point of any diet is to create a maximum deficit. The bigger the deficit, the faster it goes to lose weight. However, a large deficiency can lead to hormonal imbalance.

The calorie deficit should be low in the long term - 200 - 400 kcal per day. You cannot lower your daily caloric intake below 1500 kcal.

With a slight calorie deficit and proper exercise, weight is lost at the expense of subcutaneous fat. The best option for losing weight: Eat 200-400 kcal less than your daily requirement for 3 weeks, then your daily requirement for 3 weeks. It is very important not to exceed it. So you lose a few pounds. Then we went to the second circle - deficit - retention. And so on until you get the weight you want. The optimal weight loss is 1. 5-3 kg per month.

5 tips to avoid weight gain

Many temptations await us every day and at every step. Few people will be able to resist the sight of a beautiful cake or an appetizing bun. What if an employee treats homemade cakes at work? After we have tried all of this delicious, we calmly sit down at the computer and continue working. And fat is deposited on the stomach, sides and thighs.

How do I avoid gaining extra pounds?

There is no need at all to give up food if you adhere to simple recommendations:

1. Eat sweets, fruits, and carbohydrates in the morning or after lunch. Instead of sitting at your desk straight away after you eat, go for a walk and do 10 squats. Carbohydrates are not deposited but are consumed immediately
2. Limit your salt intake. The foods we usually eat already contain a lot of salt: sausage, canned food, mayonnaise. It would be better to abandon these products entirely. But at least not salt, use spices for it.
3. Use mustard, horseradish to add flavor. They promote better digestion and the breakdown of fats. Drink tea with ginger, coffee with cinnamon. These spices speed up the metabolism and prevent fat from building up in the cells. And don't forget the hot peppers. A slightly peppery dish is also absorbed more quickly.
4. Try climbing stairs and walking more
5. Don't skip meals. Even at rest, the body spends 1300 kcal to sustain life in the hope that it will receive the required amount of energy in time. If you skip breakfast or lunch, it becomes a warning to the body of impending hunger and 50 to 100 kcal less is spent to switch to economy mode. After you return home, you will eat more and the extra calories will go to fat reserves.