Want to lose weight, but the weight does not move and continues to grow? For no obvious reason, such as excess calorie, there are part -time factors that affect the weight that little is thought about.
Why is the weight gain and myth about frequent meals
You may have heard the advice “Eat little by little, but often” to lose weight. This recommendation provides for division of a daily diet into small portions, which are used every 2-3 hours.
This approach often includes breakfast, snack, lunch, another snack, dinner and possibly a late snack before bed.
Where did this tip come from?
The source of this advice is professional sport, especially bodybuilding. However, only a small percentage of people seeking to lose weight are professional athletes.
In bodybuilding, the main goal is to grow muscle mass, which requires high calorie intake. Athletes weighing 90-100+ kg consume 3500-4000 or more per day.
To accommodate such a amount of food without stretching the stomach, they divide their diet into 5-6 or more meals.
Why does this feeding do not work for ordinary people?
According to Yuri, unlike athletes, most people who seek to lose weight live in a sedentary lifestyle.
Their activity is limited to electric scooters, cars, elevators and work in the office. Workouts do not compensate 2-3 times a week during a low -activity day.
People who often snack often eat not because of hunger, but because of habit or advice. This causes a disorder of the leptin hormone, which is responsible for the feeling of satiety.
Frequently, the level of leptin in the blood increases constantly, leading to leptin resistance. The body’s cells stop responding to the leptin, which causes a constant feeling of hunger and overeating.
Weight, its growth and resistance to insulin
Frequent snacks, especially carbohydrates, cause insulin resistance, which further complicates the weight loss process.
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If you add unhealthy products such as fast breakfast, flour products and sweets, weight gain is inevitable.
Weight, its growth and psychological aspect
Many people who want to lose weight choose the easiest way – “less but more often”. They are not ready to change their eating habits and live an active lifestyle. It causes relapses and frustration.
What to do?
- To give up partial nutrition
- Move to 2-3 times feeding to restore sensitivity to leptin and insulin.
- A balanced diet
- Include protein, fat and complex carbohydrates in the diet.
- Physical activity
- Regular workouts will help you burn calories and improve metabolism.
- Control of portions
- Learn to recognize hunger and satiety signals.
- Hello sleep
- Insufficient sleep can disrupt hormone balance and promote weight gain.
- Appeal to a specialist
- If you cannot deal with the problem independently, consult a nutritionist or endocrinologist.
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Source: https://www.bc.ua/
