It would seem that you do everything possible. You try to eat right, you train, yet the weight does not want to reduce and stubbornly stands still. Why is this happening?

At such times, you want to give up on everything and eat up the “pity” with a chocolate bar. Better make it two at once. Do not rush. Let us better try to understand and find the reason why you keep failing to lose weight. Most likely, you will find your reason on the following list.

YOU ARE (OR USED TO) ON A DIET

You will be surprised, yet weight loss diets are the number 1 reason of excess weight. It’s all about the functioning of our brain. It perceives a sharp restriction of calories as an alarming signal:

I am going to die of starvation, and I must urgently make supplies!

After that, the body begins, like a junkie, shake over every fatty cell and protects it as much as it can. So the statistics do not lie:

diet

Two-thirds of people, who previously were on diets, return to the former weight and even gain more after a couple of years.

If the weight loss was very fast, then only 5% of the lucky ones manage to maintain the result. Even worse, sharp fluctuations in weight are dangerous to health and can increase the risk of cardiovascular diseases.

Solution:

Avoid the temptation to strive for a quick result, since you will have to pay dearly for it. It is safe to reduce weight by no more than 1-2 kg per month. At that, the most reliable way to do it is not the weight loss diets, but:

  1. gradual transition to healthy food, rich in vegetables and fruits,
  2. physical activity.

YOU DON’T MOVE A LOT

Here you can be indignant. What do you mean “don’t move a lot”, what kind of nonsense is this?! After all, you have jogs in weekends or spend several hours in the gym. However, on weekdays you sit all day at work, then in the subway, and then you fall into the armchair in front of the TV… But it is compensated, isn’t it?

Not really. According to a study held at the University of Missouri (USA), if you sit without interruption for several hours in a row, the level of lipase (an enzyme that helps to break down fats) falls in the body. So, it turns out that long hours of sitting without moving nullify all the efforts that you make on your days off.

MOVE A LOT

Solution:

Instead of exhausting yourself once a week, better move a little, yet constantly. Use every opportunity:

  1. half-hour walk before work,
  2. climbing a staircase or escalator,
  3. 10 minutes of flexibility exercise at lunch time,
  4. 20 minutes of fitness in the evening before dinner.

During the working hours, do not forget to get up from the chair once an hour to stretch your legs. In addition, there are sets of exercises that can be performed directly at the workplace, unnoticed by colleagues. Studies show that even such simple physical loads greatly accelerate the metabolism and promote weight loss.

YOU DO NOT NOTICE THE "HIDDEN CALORIES"

You think that you do not eat anything extra? There is no 100% certainty that you are right. Polls show that:

People tend to underestimate the caloric value of what they eat by 1.5-2 times

The most dangerous sources of hidden calories are fast food and processed meat:

  • 100 g of ham or sausages can contain up to 300 kcal,
  • 100 g of smoked sausage can contain up to 400-450 kcal,
  • the smallest hamburger will provide you with 200 kcal and above,
  • a bag of chips will “gift” you 360 kcal.

HIDDEN CALORIES

Other sources of hidden calories are fruit juices, ready-made salad dressings and sauces. Of course, we should not forget about all kinds of buns, cookies, bars and even many “useful” yogurts and flakes with flavoring, which in fact contain a huge amount of sugar.

Solution:

The simpler the food and the less processing steps it went through before it got to you in the kitchen, the better. For example,

  1. freshly sliced ​​salad with fresh vegetables is more useful (and contains fewer calories), than a ready-made salad with mayonnaise from a supermarket;
  2. sausage can be replaced with oven-baked chicken breast or turkey;
  3. fruit juices and sweet snacks can be replaced with fresh fruit,
  4. flakes and dairy products with sugar and flavorings can be replaced with natural yoghurt and whole-grain porridges, which you can garnish with berries, nuts or dried fruits.

YOU ARE ON THE WEIGHT PLATEAU

Your weight, which used to drop well earlier, suddenly got “stuck” at one point and remains at this level for weeks, or even months?

Perhaps, this is the period of the so-called plateau. Do not worry. It is a normal thing, and you can overcome it. Most likely, you now get more energy with food, than you spend. As the weight decreases, you need to reassess your energy needs from time to time, because they also decrease.

WEIGHT PLATEAU

Solution:

You need to calculate the necessary quantity of calories depending on your:

  1. age,
  2. height,
  3. weight,
  4. physical activity.

To do this, you can use one of multiple online calculators. Then, you need to reduce this amount by no more than 100-200 kcal per day, so that the weight begins to decrease.

!Important: be sure to find out your minimum energy requirement for basic metabolism (breathing, circulation, sleep). As a rule, this threshold starts from 1200 kcal per day, but if you have a lot of weight, it can reach 1500 kcal. Never fall below this threshold. Otherwise, you can harm yourself quite seriously.

YOU SLEEP TOO LITTLE

As the old French proverb says, “He who sleeps, he dines”. To be honest, we, do not replace food with sleep, but vice versa. If you stay up late and do not give your body a proper rest, tomorrow it will try to “boost” itself with high-calorie food.

Hence, the frantic desire of having buns and sweet coffee, when you do not get enough sleep. Participants of an experiment, who slept only 4-5 hours at night, had an average of 300 calories and 21 grams more fat the next day, than they do on normal days.

SLEEP TOO LITTLE

Solution:

To have a decent night’s rest, we need 7.5 to 9 hours of continuous sleep. To avoid insomnia, experts advise to turn off or put away all electronic devices (phone, tablet, computer) an hour before sleep. Instead of spending time with the Internet or TV, better read a simple book before bed.

YOU ARE UNDER STRESS

Difficulties with money, problems at work and in the family, worry about the future - all this, as paradoxical as it may sound, can lead to the fat accumulation.

  • First, we often “eat up” the problem. Whenyou want to calm down, your hand reaches out for a chocolate out of habit.
  • Second,stress increases the level of the hormone cortisol in the blood, and this hormone promotes the fat cells growth.

UNDER STRESS

Worse yet, so-called visceral fat accumulates around the internal organs. It increases the risks of various diseases and in addition produces substances that worsen the mood and increase anxiety. A vicious circle forms: the more you worry, the more you eat – and the worse you feel.

Solution:

If you have a period of severe stress, try changing your diet. Instead of sweet and fat, increase the amount of foods rich in B group vitamins (they provide a beneficial effect over the nervous system), e.g.:

  1. whole wheat bread, buckwheat porridge,
  2. bananas, avocado,
  3. chicken and liver,
  4. spinach, broccoli, cauliflower, fresh herbs,
  5. nuts.

To help yourself relax and cheer up, use any healthy ways, like walks in the nature, trainings, yoga, meditation, massage, or dancing to music. The movement will not solve your problems, yet it will give you the strength to cope with them.

YOU HAVE HEALTH PROBLEMS

It is sad to say, but overweight can be a symptom or a companion of many diseases – from diseases of the stomach, intestines, heart and kidneys to diabetes, other endocrine disorders and even tumors.

If your weight does not go away, despite a healthy diet and physical activity, and you also feel unwell (for example, nausea, stomach pain, shortness of breath, constant fatigue, intense thirst, frequent headache, frequent infections, etc.) – be sure to address to the doctor!

HEALTH PROBLEMS

Solution:

It will be even better if you will be examined by a therapist at least once a year, and, if necessary, by other doctors, as well. Any disease is easier to prevent than to treat, so do not neglect preventive examinations.