Many people still complain that they cannot lose weight – even when they eat and train regularly. There are many reasons, some of them are very serious and some of them interfere not only with weight loss, but also with our health in general.
- Incorrect training
In order to lose weight and change the appearance of your body, regular strength training is not enough. Work at the gym is anaerobic training. This means that during such training, the body takes energy from ATP, among others, but it does not touch the body fat. In order for the body to treat fat tissue as energy, aerobic training must be additionally introduced. And it’s not enough to do them once or twice a week. To get rid of excess fat, you must do cardio 3 to 5 times a week. One workout must last about an hour, and its intensity must be at least average. When you add at least 3 strength trainings to that, you can expect effects.
- Lack of sleep
Lack of sleep may help increase weight because it involves changes in metabolism, which can lead to binge eating and obesity. If you sleep too little, the body perceives this as too much stress, which leads to the production of a stress hormone – cortisol, which in turn leads to increased insulin production, and thus to increase body weight. If you want to get rid of extra weight, you need to find a way to sleep. It’s important to know that too little sleep leads not only to physical, but also emotional changes. When you sleep too little, you are not rested, you feel tired and negative emotions appear. This emotional state is dangerous in itself, regardless of whether you want to lose weight or not.
- Too much stress
Stress and weight always go hand in hand. As mentioned before, stress causes excessive secretion of cortisol, which increases appetite and promotes the accumulation of adipose tissue. This, in turn, increases the risk of diabetes and cardiovascular diseases, which also promotes high cholesterol levels and many other ailments. Reducing excess stress is not a very hard process. Just rest properly, you can meditate, get a massage, generally do everything that helps you relax and improve the mood.
- Too much food
If you do not start looking after the calorie content of your food, you will definitely eat much more. Favorited food, usually with a high content of fats and carbohydrates, causes the secretion of happiness hormones and makes us slaves of our own culinary preferences. Therefore, if your goal is to lose weight, you should carefully monitor everything you eat. The subject should be approached seriously and it’s best to set up a diary in which one must carefully record everything that has been eaten for a week. Then count how many kilocalories you provided to your body at this time and compare with your correct caloric demand. The result may shock you, because when you think that you do not eat a lot, and a small snack in the form of a packet of chips will not hurt, in fact it gives the opposite results.
- Expecting quick results
Experts recommend weight loss from 500 g to 1 kg per week during weight loss. However, many people think that it’s too little and start to invent other ways that end up bringing the opposite effects. First of all, give your body the opportunity to react to the new situation. In fact, you can see the first significant effects after a few weeks or even months. This process depends on many factors. And there is no point in falling into despair when after two weeks there are no results.
- Medical background
Some diseases and medications can cause weight gain. It’s worth paying attention to this when you have a proper diet and regularly train, and the weight does not budge. One of the reasons may be thyroid disease. They often lead to slower metabolism, and this leads to increased body weight. The increase in body fat may also be a side effect of taking certain medications. These include hormones, which are often found in diabetic medicines. It’s best to consult a doctor and determine if you are suffering from something that affects your weight, and when you take long-term medication, it’s worth finding out if it’s not they that cause no loss of weight loss.
- Appearance of stagnation
In fact, every person who has ever tried to lose weight sooner or later fell into a state of stagnation. When this happens, regardless of all efforts, the weight does not decrease, and worst of all, it can even increase.
There are several reasons for this:
– Monotonous workouts – you should introduce diversity to training, change the training plan, introduce new exercises, and even replace them in places, apply progression;
– Too low calorific balance – yes, to lose weight you should enter a negative calorific balance, but this does not mean that from 4000 kcal you should go to 1000 kcal. First of all, you need to determine your caloric demand, and then gradually cut off from it. When the balance is too low, the body begins to defend itself, slowing down the metabolism;
– Overtraining – to lose weight, there is no point in torturing training to such an extent that nothing else has strength. More does not mean better. Remember that the body must regenerate properly, otherwise there will be no effects.
- Too intensive training
It’s obvious that in order to lose weight, one should properly nourish and intensively and regularly train. Most understand this in the following way – the more I train, the more weight I lose. Very wrong thinking. When we train, our muscles get tired because the muscle protein breaks down. The higher the load, the more the disintegration process takes place and this is one of the reasons why we do not have strength at the end of training.
The speed of muscle degradation depends on the level of training and intensity of exercise. It’s obvious that the more trained a person is, the slower the process of decay. After training, the muscles need time and the right conditions to rebuild protein and energy reserves and to completely regenerate. When we do not allow full regeneration and start another workout, the muscles start to burn because the body instead of fat takes energy from muscle protein.
Unfortunately, the lower the muscle mass, the slower the metabolism, because the body does not have to lose energy to maintain excess muscular tissue. Therefore, regeneration is very important and is a key step on the road to an athletic and muscular body.