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

I can't lose weight

Many are trying to lose weight, but not all succeed, despite dietary and sports restrictions.

Why did this happened?

To understand why the weight doesn't go away, but stays in place, first look at your daily diet and physical activity. Check if you follow the diet.

There can be several reasons for this:

• Maybe you eat healthy, high-calorie foods every day? For example, avocado, grapes, banana, sweet fruits, nuts, cheese. Then there will be no benefit from the steps you have taken to lose weight;
• Or maybe you follow the diet all week, eat buckwheat, chicken breast and on Sundays you allow yourself to eat barbecue, meatballs, poses and drink carbonated drinks?
• The reason is that you can not lose weight, there may be different diseases: gastrointestinal tract, thyroid gland, hormonal imbalance, nervous problems. Consult your doctor and it is possible that after treatment, the weight will return to normal.

If you limit yourself to nutrition and then allow yourself to eat whatever you want, when you switch to regular food, the extra pounds will appear even more.

I can't lose weight, what should I do? Advice

First of all, you must set a clear goal for yourself. She must be:

• Measurable. You set yourself the task of reaching a specific weight in a specific period;
• Realizable. Those. you can easily reach your desired weight on the indicated date;
• Positively formulated. The goal must be meaningful and you must have the desire to achieve it;
• There must 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 grueling diets.

With relative comfort, you can lose weight if you know a few tricks. But you will have to adhere to them constantly, and not several times a year:

1. Begin to change your eating habits gradually and with a positive attitude.
2. Eat small meals. Divide your usual portion in half, eat half and let the other rest for about 20 minutes, after this time you may not even remember it. The ideal serving should fit in the palms of the folded pot.
3. Eat from small plates. Small portions will not look too small on them.
4. When shopping, choose blue or white plates. These colors are considered inedible, so the food they contain will not seem too appetizing.
5. Eat slowly, savoring every bite. So saturation will come much earlier
6. ⅔ or half of the daily diet should be vegetables and fruits
7. If after a meal you have an unbearable craving for sweets, it is better to eat a piece of chocolate or a little honey than a muffin.
8. There is still a long way to eat lunch, but you want to eat, then drink some water.
9. Wear skinny jeans when visiting. Then you won't be able to eat much
10. Give up alcohol, it whets your appetite
11. Drink a glass of water half an hour before meals. This way your stomach will be full and you will eat less.
12. For the time of losing weight, ditch sugary juices, carbonated drinks, and yogurt. Drink more water or herbal preparations.
13. Weigh yourself every day. In this way you will know which foods are bad for your figure and which foods you should eliminate from your diet.
14. Limit your salt intake. It retains fluid in the body, which can cause your weight to gain.
15. Move more.

Why can't you lose weight?

Only the correct balance can lead to the desired result.

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

Food should be taken 4 to 5 times a day in small portions. These are: breakfast, 2nd breakfast, lunch, snack and dinner.

It is not possible to lose weight, despite proper nutrition, also because the person does not have enough physical activity. You can be on a diet for months, but if you spend all day in front of the computer, you will hardly be able to lose weight.

Why doesn't the weight go away?

The main reasons for this are:

Get older

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

The older a person becomes, the less effective quick weight loss methods are and the greater the effect of reducing the calorie content of the diet.

Appetizers

Many, sitting on a diet, observe the main meals, do not eat junk food. But few people count how many cookies, seeds, nuts, candy, sweet tea, and coffee they consume during the day. Because a colleague gave them a whim, but how to drink tea without anything? As a result, up to 500 additional calories enter the body during the day.

If you can't, to avoid chewing something, stock up on low-calorie foods. The sweets can be replaced with dried apricots or prunes. Bring carrots or kohlrabi to work.

Fats

The fats in meat and fatty dairy products contribute to weight gain. So, choose lean or easily digestible meat from chicken, rabbit, or 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 dealing with stress. Therefore, if you decide to lose weight, you must put your nerves in order.

To sleep

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

Medicines

First of all, hormonal ones, which are used to treat the thyroid gland and female diseases. Sometimes the weight may not come off with antidepressants and some antibiotics.

Reasons that interfere with weight loss include the following:

• The habit of skipping breakfast in the morning. The calories that the body receives in the morning, as a rule, are converted into energy. And also, with a good breakfast, you will eat less at lunch;
• Uncontrolled intake of weight loss products: teas, pills. This is discouraging. A person begins to eat more, making sure that they are taking weight loss medications. And in addition, there is the risk of a metabolic malfunction, when, instead of losing weight, a person gains more weight. Therefore, if you decide to drink some means of losing weight, be sure to consult with a specialist.

What to do if you can't lose weight

Try to follow simple recommendations for a month and the result will pleasantly surprise you:

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 retains fluid in the body. And this causes bloating, increased blood pressure, and as a result, an increase in body weight.

Limit the use of canned food, hot dogs, hard cheese.

During this month, it is beneficial to follow a protein diet for 5 days. the body spends a lot of calories digesting protein.

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

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

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

Drink plain water instead of carbonated drinks.

Include foods that can help you lose weight in your diet:

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

You have to remember that nutrition must be balanced and correct, and so you can lose weight without harming your health.

How to lose weight if you can't

To lose weight, you must form a calorie deficit. This means that you need to expend more calories than you get. The goal of any diet is to create a maximum deficit. The higher the deficit, the faster the weight loss process. But a large deficiency can lead to a hormonal imbalance.

The long-term calorie deficit should be small: 200 to 400 kcal per day. You cannot reduce your daily calorie intake below 1500 kcal.

With a slight calorie deficit and proper exercise, you lose weight at the expense of subcutaneous fat. The best option to lose weight: for 3 weeks you eat 200 - 400 kcal below your daily ration, then you eat your daily ration for 3 weeks. It is very important not to exceed it. So you lose a couple of kilograms. Then we move on to the second circle - deficit - retention. And so on until the desired weight is achieved. Optimal weight loss is 1. 5 to 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 having tried all this, we sat quietly in front of the computer and continued working. And the fat is deposited on the stomach, the sides, the thighs.

How to avoid gaining extra kilos?

You don't need to give up food if you stick to simple recommendations:

1. Eat sweets, fruits, and any carbohydrates in the morning or after lunch. After eating, you do not immediately sit at the desk, go for a walk, do 10 squats. Carbohydrates will not be deposited, but will be used up immediately.
2. Limit your salt intake. The foods we usually eat already contain a lot of salt: sausages, preserves, mayonnaise. It would be better to give up these products altogether. But at least don't season the food, use seasonings for this.
3. To improve the taste, use mustard, horseradish. They promote better digestion and fat breakdown. Drink tea with ginger, coffee with cinnamon. These spices speed up metabolism and prevent fat from accumulating in cells. And don't forget the hot peppers. Even a slightly spicy dish absorbs faster.
4. Try climbing stairs and walking more
5. Do not skip meals. The body, even at rest, expends 1300 kcal to maintain life, hoping to receive the necessary amount of energy in time. If you skip breakfast or lunch, this will become a warning to the body about the coming hunger, and you will spend 50-100 kcal less, switching to economy mode. After you return home, you will eat more and the extra calories will go into fat stores.