There is your skinny friend who always attacks the dessert. There's the thin pencil buddy eating hamburger the size of his head. And then you are there.
Day after day, toss a salad for lunch, munching "oven-baked chips" for snacks, desserts and refusing to climb six floors without four times a day; But you can not reduce the balance. How hard do you still feel when you swear your favorite double cheese pizza, "but not so much"?
You may think that you are eating less, robbing and exercising your favorite food. So, why not lose a single kilo? What is wrong with you?
Here are 11 possible explanations for why you do not lose weight:
1. You are not following what you eat "Awareness is extremely important when trying to lose weight Many people have no idea how much they really eat," says Dr. Sanjay Aggarwal, General Practitioner Holistic Health Center in Delhi.
Studies show that monitoring your diet helps you lose weight. People who use food journals or take pictures of their meals are losing more weight than those who do not, says dr. Anupam Dey, Calcutta dietician.
2. You do not eat enough protein: Protein is the most important nutrient for weight loss.
"Eating protein can boost your metabolism and automatically consume several hundred calories less a day. It can also dramatically reduce cravings and cravings, snacks because of the effects of protein on appetite regulation, hormones like ghrelin, and it also helps prevent weight loss "says Dr. Dey.
When you have breakfast, it is the most important food to load the protein. Studies confirm that those who eat a protein-rich breakfast are less hungry and less hungry.
3. You eat too many calories: "A large percentage of people who have problems losing weight simply eat too many calories," says Dr. Dey.
You may think that this is not true for you, but remember that studies consistently show that people tend to underestimate their calorie intake by a significant amount.
"If you do not lose weight, you should try to weigh your food and keep an eye on your calories for a while." In general, it is not necessary to count calories and weigh everything for the rest of your life. Do it every few months for a few days to get an idea of how much you should eat, "suggests Dr. Dey.
4. You do not eat whole foods: the quality of the food is as important as the quantity. Healthy eating can improve your health and regulate your appetite. These foods tend to be much more common than their processed counterparts.
"Keep in mind that many processed foods that are labeled as healthy foods are not really healthy - limit yourself as much as possible to whole foods of an ingredient," Dr. Aggarwal.
5. Exercise, but not in a way that benefits your body: Either you exercise too much or you have to mix it up a bit and shock the body.
"Enjoy a variety of training techniques: bodybuilding, pilates and yoga, bodybuilding is also very helpful in boosting your metabolism," says dr. Aggarwal.
6. You eat compulsively (even with healthy foods): We would like to say that you can eat as many healthy foods as you like, but unfortunately this is not the case. Binge eating is a common side effect of eating. It means eating large amounts of food quickly, often much more than the body needs.
Dr. Dey says, "This is a big problem for many dieticians, some drink junk food while others eat relatively healthy foods like nuts, dark chocolate, and so on.
"Even if something is healthy, calories still count." Depending on the volume, a single frenzy can ruin the entire diet week, "he warns.
7. You do not chew your food: chewing your food until it is liquid will really help you lose weight and improve your digestive capacity.
8. He is still drinking sugar: Studies show that sugary drinks are the largest food in the diet. Our brains do not compensate for the calories they contain by letting us eat less other foods.
"This is not only true for sugary drinks, but also for so-called healthier drinks, which are also loaded with sugar," says dr. Dey.
Even fruit juices are problematic and should not be eaten in large quantities. He adds: A single glass can contain a lot of sugar, which is similar to several pieces of whole fruit!
9. You do not sleep well: sleep = repair. When your body is resting enough, you can do it. Good sleep is one of the most important things you should consider for your physical and mental health as well as your weight.
Studies show that poor sleep is one of the biggest risk factors for obesity. Adults and children with little sleep are 55% and 89% more likely to be overweight.
10. You do not cut down on carbohydrates: If you have a lot of weight loss and / or you have metabolic problems, such as type 2 diabetes or prediabetes, then you can consider a low carbohydrate diet.
Short-term studies have shown that this type of diet causes up to 2-3 times more weight loss than the "low-fat" diet, which is often recommended.
"A low-carbohydrate diet can also improve many metabolic markers such as triglycerides, HDL cholesterol, and blood sugar, just to name a few," Dr. Aggarwal.
11. You do not drink water or drink too much alcohol: Drinking water can have benefits in losing weight. In a 12-week weight loss study, people who drank half a liter of water 30 minutes before meals lost 44% more weight. It has also been shown that drinking water increases the amount of calories burned by 24 to 30% over a period of 1.5 hours.
If you like alcohol but want to lose weight, it is best to mix alcohol (such as vodka) with a non-calorific beverage. "Beer, wine and sweetened alcoholic drinks are very high in calories." Also remember that alcohol itself contains about seven calories per gram, which is high, and alcohol and weight studies show mixed results: moderate alcohol consumption seems to be good, while excessive alcohol consumption is associated with weight gain, "says Dr. Dey.
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