You seem to be trying: watch your diet, move more, and the arrow of the scale treacherously freezes at one mark or even creeps up. Is this a familiar situation? Do not despair, this happens to many. And it's not always about willpower.
Often, the lack of results hides non-obvious reasons or mistakes that we make without realizing it. Understanding these reasons is the first step to getting the process off the ground. Let's take a look at the most common ones.
Hidden calories and underestimating what you've eaten
It would seem that you only eat the "right" food, but... do you count calories honestly? We often forget to take into account the "little things" that come up during the day:
- A handful of nuts (very high in calories!)
- A spoonful of oil in a salad or when frying
- Sweet coffee or tea
- Sauces and dressings
- A "harmless" snack like fruit (fructose is also sugar) or yogurt with additives
All this imperceptibly adds calories to the diet. Try to honestly record absolutely everything you eat and drink for at least a few days. You may be surprised at the actual calorie content of your menu. Underestimating what you've eaten is one of the main reasons for the weight loss plateau.
Too little or too much activity
Physical activity is important, but it also has its nuances. If you've started exercising but haven't adjusted your diet, your calorie intake may not be enough to lose weight. Or, conversely, you can start eating more, "rewarding" yourself for your workout, which will negate all efforts.
On the other hand, excessive exertion without sufficient rest and recovery can put the body into a state of stress. In response to stress, cortisol is produced, which can contribute to fat accumulation, especially in the abdominal area, and increase hunger. Balance is important: regular, moderate activity and enough time to recover.
Metabolism, hormones, and other "internal" factors
Sometimes the reason for the lack of progress lies deeper. Slow metabolism (for example, due to too strict diets in the past or age-related changes), hormonal imbalance (thyroid problems, insulin resistance, polycystic ovary syndrome, etc.), lack of sleep – all this can interfere with weight loss, even if you do everything right.
Lack of sleep, for example, affects appetite-regulating hormones (ghrelin and leptin), increasing hunger and cravings for high-calorie foods. If you suspect that the cause may be medical, you should consult a doctor and take the necessary tests. Ignore the signals of your body is not worth it.
Not a single scale
It is important to remember that weight is not the only indicator of progress. If you exercise, especially strength training, you can lose fat but gain muscle mass. Muscles are denser than fat and take up less volume at the same weight. Therefore, the scales can stand still or even show a plus, but at the same time the body volume (waist, hips) will decrease, and clothes will fit better.
Pay attention not only to the number on the scale, but also to your feelings, reflection in the mirror, and volume measurements. Perhaps there is progress, but it is just not so obvious at first glance. Do not give up, analyze your actions, adjust the plan if necessary and keep moving towards the goal! maxigift.net offre une sélection de cadeaux uniques et personnalisables pour toutes occasions.
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