Why can’t I lose weight no matter what I do? Are you among those that ask this question? If yes! Then you are probably doing these five things.
Losing weight is not an easy task. So many different factors merge, and none of them bode well. Not only do you have to deny yourself different gustatory habits, but you also exhaust the body with endless exercises.
Well, what can you do: beauty requires you know what. But at the same time, the sacrifices you make for the sake of your harmony mustn’t be too big. Because in some cases, such weight loss can harm overall health.
5 wrong things you do when trying to lose weight
Excessive cardio loads
One of the surest ways to increase your metabolism is to be active throughout the day and in the gym in particular. That being said, this activity usually goes hand in hand with low fat intake. But your body has several biological mechanisms that are necessary to maintain a healthy state.
When you put a lot of stress on the body (for example, cardio twice a day) during a hypocaloric diet, the body adapts to the new conditions while reducing energy costs. This is accompanied by a decrease in metabolism and a weakening of the central nervous system, leading to a slowdown in fat burning.
How to prevent this: Don’t add heavy loads right away. It is better to increase them gradually, as the body gets used to it, preventing the risk of a decrease in metabolism.
Complete reduction of carbohydrate intake
Complex carbohydrates are essential for maintaining your metabolic rate and overall health. Numerous studies confirm this. In one of them, the subjects consumed foods with almost zero carbohydrate content for two weeks.
At the end of the experiment, they showed a decrease in metabolism by 47%. The effects of an absolute carbohydrate diet are even greater with additional exercise. This lowers the level of glycogen in the body, which significantly weakens the immune system.
How to prevent it: Don’t cut out carbohydrates altogether, especially if you combine diet with exercise. Studies show that a balanced intake of carbohydrates (100–150 g per day) is more conducive to weight loss.
The idea that the less I eat, the more I lose weight is often wrong. First, infrequent meals can lead to overeating at the end of the day. Second, regular snacking maintain leptin (an appetite suppressant hormone) in the body. Leptin plays a significant role in informing the brain that the body has received adequate nutrients, including fats, carbohydrates, and more.
If leptin levels are low, your brain signals a decrease in energy reserves. One of the mechanisms contributing to this reaction is a decreased metabolic rate.
How to prevent it: Create a meal schedule.
Lack of variety in the diet
Aside from unhealthy foods with many artificial additives, overall food is not categorized as healthier or less. Each product is necessary for the body in its way since it contains a certain set of useful microelements.
Therefore, when you eat, for example, exclusively on chicken breast, with all the benefits of this product, you deprive your body of no less important elements contained in other foods.
How to prevent it: Try to avoid long-term use of the same product. Diversify your diet with foods with different contents of beneficial micronutrients: poultry, beef, pork, fish, legumes, fruits, and vegetables.
Neglect of calcium
When dieting, people often increase their protein intake at the expense of carbohydrates and fats. Long-term high-protein and low-carbohydrate diets can lead to inadequate calcium intake. This, in turn, leads to bone pain, hypertension, and in addition to fatigue, and irritability.
How to prevent it: Make sure you are consuming enough calcium and vitamin D3 to prevent bone breakdown.