Some people try to lose weight in different ways, and this process needs some time. However, everyone may not be able to lose weight for many reasons, some of which may be surprising.
Weight loss needs to calculate the number of calories consumed per day and the number of calories burned through exercise. There are many phone applications that are used to calculate these calories and set a specific goal based on the weight to be reached. For example, if a person wants to lose 0.45 kg per week, he or she needs to reduce the number of calories consumed by 500 calories a day or burn 500 calories a day through exercise
Some of the mistakes that prevent weight loss include:
Stress and Fatigue
Exposure to stress and Fatigue continuously affects the person, as this leads to:
- Increased cortisol secretion leading to increased appetite.
- Increase consumption of foods rich in sugars and fats.
- Increase laziness and neglecting exercise in these people.
The solution, in this case, is to review the same person during the day to reduce the stress on him. Meditation techniques may be helpful in this situation, and a person may need to consult a doctor to help him solve the problem.
Minimize the number of calories per meal and not count the number of calories consumed per day
Some believe that reducing the overall food (without counting the number of calories consumed per day) leads to weight loss. This may be true in some cases, but in other cases, not counting the calories consumed per day can lead to unsuccessful weight loss process.
The person may be underestimated by the number of calories provided by some of the dishes he/she eats frequently. It may exceed the number of calories allowed during the day without feeling. So, it is best to calculate the calories he/she is eating and the number of calories burned through exercise.
Not getting enough sleep
Studies found that women who slept five hours a day were more likely to gain weight than women who slept 7 hours or more. This may be because:
- Increase the feeling of hunger (even if the person is not already hungry) in people deprived of adequate sleep.
- Increased cortisol secretion in people deprived of adequate sleep, a hormone that controls appetite.
- Increased laziness and inability to adhere to exercise performance in people deprived of adequate sleep.
- The psychological impact of people who are deprived of adequate sleep, and may lead to depression, affecting their food choices, activity, and movement.
In this case, the solution is to try to sleep at the same time every day and to avoid the stimuli as much as possible five hours before bedtime.
A decrease in muscle mass with age
The muscle mass in the body decreases by 4% per decade after the age of 30. Since the presence of muscle helps to burn calories in the body more than the fatty mass, so it is recommended to increase muscle mass in the body by weightlifting. This sport also helps to prevent the slowdown of metabolism within the body.
Go back to your previous eating habits and stop exercising on the weekend
- Some choose a day in a week or two to return to their old habits, over-eating and stop exercising, and this wastes their fatigue and commitment to the health system throughout the week.
- It is not wrong for a person to recreate himself by eating a fatty meal that he loves one day of the week, but if he wants to do so, he should reduce the number of calories consumed in other meals during that day, and may also benefit from increased exercise during that Today.
- If a person wants to take a break from doing the exercise one day, he isn’t completely lazy that day and may benefit from light walking or light movement.
Exercise is underestimated
For weight loss, experts recommend the following:
- Set a goal of exercising approximately 60 to 90 minutes of exercise daily.
- Set a goal to exercise for about 30 minutes a day if the person is doing arduous exercises such as walking with heavy backpack bag, running, heavy work such as continuous drilling, riding a bike at 10 miles per hour or more, and jump rope.
- It is advisable to start with a little sport and gradually increase it to reach the goal set for each person to avoid injury and exhaustion.
- If a person is unable to exercise until this time, it may take longer to lose weight.
- Aerobic exercise, such as walking, swimming, jogging, and cycling, is also helpful for heart health.
- Getting used to exercise may reduce the body’s response to this exercise. Exercise should be changed every 4-6 weeks.
- Exercising too much may cause the body to keep calories on rest days and not burn it.
It is advised not to spend the rest of the day only sitting continuously, sitting for more than 8 hours a day may be a reason for not losing weight. A person can take a break from sitting on the computer and walking around a little, or he can use the step counter to count the steps he takes during the day.
Some diseases or taking some medications
- Some antidepressants such as selective serotonin reuptake inhibitors.
- Beta-blockers for hypertension.
- Medications for psychosis and epilepsy.
- Diseases of the thyroid gland.
- Medications for the treatment of diabetes.
Food choices are wrong
- Non-consumption of proteins: Eating enough protein helps in weight loss because it stimulates metabolic processes in the body and contributes to the body’s feeling of fullness.
- Carbohydrate consumption: Eat foods high in carbohydrates, especially sweets and sugary beverages.
- Fast-food consumption.
- Eating small meals frequently instead of eating a few regular meals do not lead to weight loss.
Other Reasons That Prevent Weight Loss
A person’s genes and hormones may be a cause of weight loss.
The body’s inability to get the number of calories it needs to perform its daily activities may result in the body maintaining calories instead of burning them. This happens when the person has been on the diet for a long time, in this case, it is useful to take a break from the diet for a month or two whiles maintaining the performance of exercise and eating as healthy as possible.
Recommendations for Weight Loss
It is recommended that you do not despair if you do not lose weight as you expect. His body may need more time to lose weight. It is recommended to set realistic goals for weight loss. The person may notice changes in his body and health (such as sleep better, feel healthier and stronger) or notice that his clothes look wide before the result begins to appear on the amount of weight in the balance.
Some people may not need to lose their weight from the baseline if their weight does not increase the risk of some diseases such as diabetes or heart disease, did not have a large body mass index, and their weight does not affect their appearance. In these cases, a person is advised to be convinced of his body as he is and to appreciate what his body can do to improve his body image.
It is always recommended to maintain a healthy lifestyle in general through the choice of healthy food, this pattern leads to a healthy weight over time, which is more effective than trying to enter diets frequently. In the first case, the person focuses on taking care of his body and feeding him well instead of focusing on depriving himself.