Many girls regularly try to lose weight, but not everyone succeeds in achieving this quickly and permanently to consolidate the result. Even when visiting the gym, fasting or eating only low-calorie foods, it is not always possible to achieve the desired effect.
10 reasons that inhibit weight loss
It so happens that a girl regularly goes in for sports and diets, but the weight still stands still. The problem may lie in her emotional state or lack of sleep. Well, or there may be other reasons. Below is a list of the main reasons that prevent you from losing extra pounds.
Reason # 1: Too much fat
You cannot completely eliminate fats from your diet. They are needed by the body in the same way as proteins and carbohydrates. Their lack can lead to disruption of metabolic processes. It is worth noting, however, that eating too much fat-rich foods will not help you lose weight.
Nutritionists say that it is worth consuming unsaturated fats. They are found in fish (such as salmon), seafood, olives, avocados, and nuts. The amount of fat is determined individually. The daily allowance for people who are trying to lose weight is 0.8-1 g per kilogram of weight.
Reason # 2: Snacking high-calorie foods
Scientists have found that girls who are on diets are prevented from losing weight by snacking on high-calorie foods. These products include: confectionery (cakes, sweets), croutons, ice cream and sweet fruits (banana). High-calorie drinks (sweet soda) should also be neglected.
To prevent the body from feeling hungry, it is recommended to adhere to fractional meals (5-6 small portions per day). The serving size is set on an individual basis (according to the starting weight and the desired result). With this diet, there will be no desire and need for snacks.
Reason # 3: Overuse of simple carbohydrates and sugars
Mono- and disaccharides - "Sweet" carbohydrates are simple. Once in the body, they cause a sharp rise in insulin. Eating foods that contain them leads to the constant presence of hunger. The body tries to neutralize this sensation through quick snacks, which leads to the appearance of extra pounds.
To keep your figure in good shape, it is recommended to add more complex carbohydrates to the diet (they are absorbed more slowly) and control the amount of refined sugar intake. Complex carbohydrates include legumes and cereals, simple ones - carbonated drinks, preserves, jam, sugar.
Reason # 4: Lack of Sleep / Poor Sleep
Sleep quality directly affects the functioning of the neurons in the brain, which are responsible for the production of hormones involved in the functioning of the body. Regular insomnia negatively affects your stamina and overall health.
Losing weight without a normal sleep pattern is very problematic. An adult must sleep at least 7 hours a day in order for his body to function normally. During sleep, less cortisol (the stress hormone that leads to extra pounds) is produced. With insufficient sleep time, the level of stucco molding (saturation hormone) is significantly reduced, which increases the feeling of hunger.
Adequate sleep also has a positive effect on physical activity. The more you sleep, the more energy your body will store. For a sound sleep, it is not recommended to drink caffeinated drinks a few hours before it.
Reason # 5: Chronic stress
It is scientifically proven that stress and other emotional upheavals interfere with losing weight. In this condition, cortisol (a stress hormone) begins to be produced in the adrenal cortex. As a result of its overabundance, a person develops a feeling of hunger (even if he has recently eaten), which he tries to overcome with the help of harmful snacks.
The increased amount of cortisol leads to the accumulation of body fat. This is because the hormone promotes muscle breakdown and slows down metabolism. Chronic stress also negatively affects the quality of training, as the level of internal energy drops rapidly.
Reason # 6: Eating a lot of trans fats
Trans fats are fat molecules containing double bonds of the "trans" configuration. The consumption of large amounts of trans fats has a negative effect on health in general: it increases blood cholesterol, impairs the perception of nerve impulses, provokes the development of cardiovascular pathologies and slows down metabolism. Nutritionists have found that trans fatty acid isomers (TFA) are one of the main causes of obesity. Most trans fats are found in the following foods:
- mayonnaise;
- confectionery;
- fast food;
- chips;
- frozen semi-finished products.
Reason # 7: Lack of fiber in the diet
In order to lose weight, fiber cannot be neglected in the daily diet. Fiber is a subclass of carbohydrates, it significantly reduces cholesterol and blood sugar levels, eliminates the cravings for high-calorie snacks. In addition, fiber helps to improve digestion, accelerating material metabolism.
Adding fiber to the diet, you should observe the daily rate. For example, middle-aged girls 20-40 years old need 25 g per day. The diet itself should be varied, if you consume the same fiber-rich product, there will be no positive result. Among the main sources of fiber are: bran (coarse and fine grinding), dried fruits, pears, peas, broccoli, almonds and walnuts.
Reason # 8: Neglecting strength training
Cardio is especially important for weight loss. These include swimming, brisk walking, running, jumping, intense dancing (for example, zumba). With the help of cardio loads, a number of positive aspects are achieved: the sleep mode and the work of the respiratory system are normalized, fat accumulations are eliminated, the body becomes more resilient.
Many girls go to a fitness club and train exclusively on simulators, completely neglecting cardio loads. Exercises on simulators are aimed at developing muscles, achieving relief. They are important in building a beautiful body, but cardio is required to lose weight. It is recommended to alternate between aerobic activity and endurance exercises.
Reason # 9: Not Enough Protein in the Diet
Lack of protein (protein) leads to hormonal disruptions and a decrease in immunity, which negatively affects weight loss. Protein helps you lose weight by burning fat, not muscle. With its help, it is possible to speed up metabolism. This requires consuming at least 130 grams per day. You can get protein from animal products (meat, fish) and vegetable (legumes, vegetables) origin.
Reason # 10: Insufficient water intake
Water is one of the most valuable foods for the body. It helps to speed up metabolism, the normal functioning of the gastrointestinal tract. Water is an irreplaceable means for losing weight, is a component of metabolic processes, removes toxins and toxins from the body.
With its deficiency, metabolism slows down significantly, which negatively affects the figure. It increases calorie expenditure. An adult needs to drink about 2.5 liters of water per day (the exact amount depends on weight). This will be tantamount to a loss of 150 kilocalories.
Conclusion
It is worth remembering that the main components of a good figure are physical activity, healthy sleep (at least 7 hours), a normal emotional state and proper nutrition. Deviation in at least one component can negatively affect the figure. Nutritionists advise sticking to a fractional diet, this will reduce the craving for high-calorie snacks.
