You may notice this problem when you follow a diet to lose weight “diet”. In the first period, your weight will drop quickly and you will be happy, but after a while you will start to suffer from weight stability and you expect that your body will no longer lose fat, but the truth is sometimes different. So what are the reasons and is it true that the body no longer loses weight? ?
Am I really committed?
Many people do not find a result on the scale, even with its measurements, after a period of following the diet, but if he looked at himself in the past days, he would find that he began to be lazy and tired of the diet. That is why he ate more from time to time and started doing less exercise than before. This is before he started. You get annoyed that your weight has not gone down and your measurements have changed. Think about how the past days were, how was your exercise, eating and sleeping.
Reasons for weight stability
The only reason behind weight stability and not losing fat is that you are not in a calorie deficit, meaning that you do not eat less than you burn, but for this to happen there are reasons such as:
1. Not counting calories
The first reason and the most important reason is that the person does not count calories or that he calculates them, but not accurately. When you do not count calories, you expect that you are eating less than the constant calories, but the truth is that you eat the constant calories and sometimes more without realizing this because you do not track what you eat.
2. Not eating enough protein
It is known that protein is important during the weight loss phase, it promotes metabolism and satiety, and it also affects the appetite hormones, especially when you eat a sufficient amount of protein during breakfast, as it will help you regulate the appetite hormone during the day and satiety.
3. Don’t eat whole grain foods
When eating whole grain foods, it improves your health and regulates your appetite. Feeling full for a longer period, which leads to less eating during the day.
One of the most important things that must be done during the weight loss stage is sports, setting a regular schedule and sticking to it, and the two most important and best types of sports for weight loss are weight lifting and cardio.
- Weightlifting exercises: Help maintain muscle mass, which increases fat burning in the body, increases the health of your muscles and bones, and gives the body a taut shape.
- Cardio exercises: Known as aerobic exercises, they are exercises that increase heart rate and are one of the most effective ways to improve health and burn fat. They include running, cycling, swimming, long-distance walking, and some other types.
5. You suffer from bulimia:
It is a type of eating disorder that we talked about earlier, and it is one of the most common problems that cause obesity and the inability to lose weight
6. You drink your calories
One of the most common problems that people who do not count calories fall into is drinking calories, especially juices, because they think that they are healthy, because they will not increase their weight, but no matter how much they are without sugar, they will not make you feel full for a long time.
If you do not sleep well, expect that your weight will not decrease and may increase sometimes. Studies have found that people who do not sleep well are more likely to be obese than people who sleep 7-9 hours a day.
8. You don’t drink enough water
Water helps to lose weight, make the body burn fat, and feel full. It is recommended to drink from 1.8 liters to 3 liters.
9. You eat a lot of fast food
Eating fast food a lot, even if it is within your calorie needs, affects your weight loss, and often the number of calories on the menu is not 100% accurate, and fast food also lacks nutrients and fiber .
10. Having a medical condition
There are some medical conditions that lead to weight gain or difficulties in losing it, such as:
- Take depression pills
- insulin resistance
- Polycystic ovaries
- hormonal changes
You are losing fat but you don’t realize it
Sometimes the weight on the scale is fixed, but the metric measurements, clothing sizes, and the look and feel say that you have lost a lot of weight, and this happens because you have lost fat, but you have gained some muscles, and it is known that the weight of the muscles is heavy, but it has a small and taut shape; Sometimes the scale does not show that you have lost weight due to fluid retention, which may be due to eating salty foods the day before this scale. Not everything is just a number that can be affected by any factor, but what is important is the external appearance and how you feel. It’s okay if you’re losing weight slowly, it’s better than not losing weight at all.
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