Losing weight can be difficult. But even more difficult is keeping it normal after a diet. In addition, despite all efforts, there are cases where excess weight does not go away or is even gained. So this could be it.
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You only focus on sports training. If you exercise for 30-60 minutes a day and move very little the rest of the time, it is unlikely that you will lose weight. Even simple actions such as climbing stairs, walking with the dog, playing with children will help speed up metabolism and lose weight.
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You underestimate portion sizes. A Cornell University study found that average-weight people tend to underestimate the number of calories they consume by 20%, while overweight people tend to underestimate the number of calories they consume by almost 40%. Even if you eat right, you can consume too many calories per day.
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You don’t adjust your diet while losing weight. According to a study, the body’s metabolism and needs change after weight loss. For example, someone who weighs 110 pounds (50 kg) needs far fewer calories than someone who weighs 220 pounds (100 kg). The thing is, the smaller the body, the less energy it needs.
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You drink too many high-calorie beverages. This is for example soda, latte, juice, beer, wine. Even if you’re on a calorie deficit diet, all these drinks can help you shed those extra pounds.
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lack of sleep. According to scientific research, not sleeping while dieting can negatively affect weight loss. It can lead to overeating, especially due to increased production of hunger hormone. Adults need about seven hours or more of sleep a day.
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You are not getting enough protein. The most satiating macronutrient is protein. Thanks to it, you will feel full for the longest time. Research shows that high-protein diets can help you lose weight and prevent overeating.
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you gain muscle mass. Studies show that muscle is more dense than fat. So if you do weight training regularly, you may not be able to lose weight due to muscle building.
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you are under stress. High levels of the stress hormone can increase your appetite. And this will lead to overeating.
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If you are taking medications that cause weight gain. Many drugs can have this side effect.
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hormonal imbalance. As the Mayo Clinic points out, certain hormones can affect food needs and energy use. If the body is low in thyroid hormones and high in cortisol (stress), this can contribute to unintentional weight gain. You can also gain weight due to thyroid disease, polycystic ovary syndrome.
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Your muscles are inflamed. Scientific studies show that inflammation is the main cause of many diseases. It can make it harder to lose weight and make it easier to gain excess weight, as it increases the likelihood of developing type 2 diabetes.
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you don’t move enough. Even if you eat right, you can gain weight due to a sedentary lifestyle.
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You’re weighing yourself at the wrong time. Get on the scale at the same time every day. This is because our weight fluctuates constantly throughout the day.
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Education is no longer valid.. If you repeat the same exercises and do not change anything, after a while the body will get used to them. As a result, they will not be as effective as before. Try to change up your routine or workouts every few weeks.
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you skip meals. This will only lead to overeating, slow metabolism and weight gain. For example, a 2021 study published in Nutrients found that skipping dinner is associated with being overweight and obese.
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Do you have a disease that you do not know?. These diseases include depression, hypothyroidism, sleep apnea.
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you are eating too fast. Practice mindful eating and eat slowly, paying attention to the signals your body is sending. If you try to eat everything too quickly, this can lead to overeating as the brain doesn’t have time to determine if you’re already full.
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Your diet is too restrictive. Many studies show that such diets inhibit weight loss and lead to weight gain.
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You are eating too many processed foods. They tend to contain no sugar, sodium, preservatives, calories, unhealthy fats, and no nutrients.
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lack of water. Dehydration can cause short-term water retention. Long-term water retention can lead to health problems. In addition, drinking water in principle affects daily weight fluctuations.
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you are getting old. As you get older, your metabolism slows down and it becomes easier to gain weight. Muscle mass also naturally disappears over time.
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Genetic. Genes can influence metabolism, satiety, appetite, food cravings, body fat distribution, and eating habits that reduce stress.
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You are not getting enough fiber. It is considered an essential ingredient for healthy weight loss. The fact is that it gives a feeling of satiety for a long time, slows down the metabolism, prevents jumps in blood sugar.
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You don’t want gravy or gravy. This will allow you to control the amount of calories consumed.
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You are not fasting long enough. As noted by the Mayo Clinic, intermittent fasting involves alternating periods of fasting and eating. You should limit food intake to an eight-hour window each day. Let’s say you can skip breakfast, have lunch at 12 noon, and only have dinner at 8 p.m.
News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
I am a professional journalist and content creator with extensive experience writing for news websites. I currently work as an author at Gadget Onus, where I specialize in covering hot news topics. My written pieces have been published on some of the biggest media outlets around the world, including The Guardian and BBC News.
