5 excuses that prevent you from losing weight

class=”sc-3778e872-0 cKDKQr”>

Many people pay attention to how much they consume in daily life. They start the day with muesli, drink fresh smoothies, prefer salad to french fries and do it without mayonnaise. Maybe they’re low-carb, eating keto, or trying intermittent fasting. A healthy diet is definitely good for the body – but it doesn’t guarantee you’ll lose weight. No matter what diet you follow, you can lose weight only if you have a calorie deficit.

If you are not losing weight despite eating a healthy diet, it still means you are consuming too many calories or need to exercise more to burn them. For this, you need to know your daily basal metabolic rate. Basal metabolic rate is the number of calories the body burns at rest. This is the minimum amount the body needs to maintain the current weight. However, if you fall below this value, you can really lose weight.

to work showed that people with weight problems underestimate the effective caloric value of a meal by up to 47 percent. While it may be boring, it’s worth noting what you’re eating and looking at the calorie count.

Fortunately, thanks to the internet, this is now very easy. A generous salad dressing can add about 100 calories, a handful of nuts about 110, a banana to snack on 150, and a slice of cheese at dinner can add about 90 calories. If you’re aiming for a 200-calorie deficit with a basal metabolic rate of 1800, it will quickly tighten up if you don’t want to go over the 1600-calorie limit per day. The goal, of course, is to find out which foods fill you up and meet your daily calorie needs, estimate portion sizes, and use calorie counting to eliminate unnecessary snacks.

You can be healthy and overweight, have good blood counts, and be happy with yourself. But it’s not about whether you look better with a size 38 or 46 here. Serious obesity is like a time bomb. Let’s compare it to a cigarette: You don’t get lung cancer after a single cigarette. Someone with a natural predisposition to lung problems can feel the damage in as little as five years. Another person’s lungs last 50 years until the cancer breaks out. Just because the damage isn’t visible doesn’t mean it’s there.

analysis

to work In 2015, he confirmed the results once again. He followed “healthy” overweight people for 20 years and found that half of those people became obese during that time, with associated consequences. The risk of reaching this level in the already overweight group was eight times higher than in the normal weight group. Possible health consequences of obesity include: diabetes, cardiovascular disease, cancer, sleep apnea, arthritis/joint problems, fertility problems, asthma, back pain, urinary incontinence, gout, and heart attacks.

There’s nothing wrong with feeling completely comfortable in your own skin. However, it is recommended that you monitor your weight and objectively assess whether you are exceeding a limit and seek medical advice.

Researchers agree that genetic factors play a role in obesity. Inside to work In 2010, researchers discovered 18 genes that predispose people to obesity and 13 that affect fat distribution. This confirms what we observe in daily life: While there are people who can eat anything without gaining a gram, for others, the mere sight of chocolate is enough to gain weight. It’s not fair, but you don’t have to surrender to this fate.

Genes provide a foundation, but they don’t force anyone to get fat. Genes influence whether a person prefers certain flavors (for example, sweet or fatty) and natural urge to exercise. Scientists have shown that children with “fat” genes consume an average of 125 to 280 calories more per day, even if their metabolisms are not different from their peers. When it is said that children are genetically predisposed to be overweight, it is meant that they naturally have a much greater appetite than underweight children. But the most important factor here is the environment – Family, school and other influencespromoting or deterring obesity.

In contrast, research has shown that genetic preferences do not have to be an inevitable fate. As a result, genes provide only one possible path – one is free to choose a different path. You can “reprogram” your appetite and preferences by constantly changing your diet. This is not possible without effort and will. However, these decisions become easier when new habits are acquired.

“Exercise is not necessary to lose weight”

However, increased physical activity increases the body’s basal metabolic rate. With a higher basal metabolic rate, you can eat more calories. Therefore, if you love to eat but want to lose weight, exercise is a good solution. When muscle mass is built through regular training, the energy cycle increases. Muscles also burn more calories outside of training.

In addition, dieting without exercise risks losing muscle mass. Then the body relaxes, strength and endurance are lost. The muscles, on the other hand, give the body good proportion and support the posture.

New year, new resolutions: After the holiday, dieting and doing sports are at the top of many people’s to-do lists. Many repeatedly start new diets, give up all pleasures, go to the gym every day for a week – no wonder the motivation flattens already by the end of January. One possible reason good intentions are forgotten is that the person is taking on too much.

Making mistakes is human. If you approach a challenge with an “all or nothing” mindset, you will most likely give up after the first defeat. If you are too strict with yourself and do not allow mistakes, willpower is lost very quickly too.

You shouldn’t be too burdened, as such a change doesn’t always work overnight. A big reason why New Year’s resolutions are already out of date by the end of January is because you have unrealistic ideas of what’s possible. New Year’s resolutions often involve things you’ve avoided for a year. That’s why it’s easier to scatter willpower over a few decisions than to want to turn your life upside down. A study by the Journal of Consumer Research confirms that we are most successful when we only work for one goal at a time.

That’s why diet change is the key word here: A diet always has a predictable end. You diet for a few weeks, you rejoice at success, and then you go back to your old eating habits and gain weight again. A change in diet is meant in the longer term.

Also, “just losing weight” is a very vague goal. But keep in mind something concrete and realistic, such as “They’ll be 10 pounds lighter by September.” A study by the British Journal of Health Psychology found that 91% of participants who made a plan for when and where to exercise successfully achieved their goals.

Because the brain is ready to conserve energy, regular reminders and visual cues will help you stick to it. If you justify the intention, you can additionally motivate yourself. Getting up for a morning jog is much easier when you know what you’re doing for it. (chj)

Source : Blick