Difficulties in the process of losing extra kilos can be caused not only by a poorly selected diet. What errors most often sabotage the effects of weight loss? We suggest.
Going to a healthy diet does not always mean weight loss. Especially when choosing these healthy products, we allow ourselves to much larger portions. Many people do not realize that healthy snacks can also be very caloric, for example nuts, avocado or dried fruit. One tablespoon of peanut butter (20 g) has up to 116 kcal.
We lose weight when we have caloric deficit. So it’s better to stay with a normal, balanced diet (and even once in a while to afford dessert), but just eat less than radically change your diet, reach for healthy products, but eat them. In addition, it is worth eating regularly (every few hours) to avoid wolf hunger.
The desire to quickly lose kilos can lead to consuming too low calories, which paradoxically hinders weight loss. When the body gets too little energy, it begins to defend, slowing down metabolism and limiting fat burning. Low calories means that we lose not only fat, but also muscles, which further reduces the rate of metabolism. Instead of drastic limiting calories, let’s focus on a moderate caloric deficit of about 15-20 percent. daily demand.
Regular physical activity This is the key to success in slimming, but the exercise itself does not always guarantee weight loss. If we focus only on strength training or only on cardio, we may not achieve the expected results. To accelerate metabolism and calorie burning, it is worth combining interval and strength training.
For example, we can do intensive interval training twice a week, and once ordinary strength training and once – cardio. Such a mixture allows not only to burn fat, but also to build muscles. Remember to train the whole body, not just parties that we care about the most.
Sleep is often an underestimated element of a healthy lifestyle and effective weight loss. As showed by Jama Internal Medicine, the increased amount of sleep affects weight loss. The study participants were adults (21-40 years) overweight and sometimes sleep shorter than 6.5 hours. A group that extended sleep to 8.5 hours reduced the amount of calories consumed by about 270. The study showed that sleep deficiency increases the level of greelin, hunger hormone, and reduces leptin levels, satiety hormone. That is why it is worth taking care of a minimum of 7-8 hours of sleep – not only for health, but also for the figure.
Stress not only affects well -being, but also the ability to lose weight. The high level of cortisol, stress hormone, causes the body to store fat, especially around the abdomen. When we live in constant stress, we more often reach for food, which brings temporary relief, but in the long run sabotes efforts to lose weight. It is therefore worth finding time for classes that relax us, such as yoga, meditation or daily walks.
If, despite the balanced diet and regular exercise, the weight does not decrease, it is worth examining the hormones. Problems with thyroid or other hormones can slow down metabolism and, consequently, impede slimming. Hypothyroidism is one of the most common disorders that cause weight gain and difficulty losing kilos. In case of suspected hormonal problems, it is worth consulting a doctor and performing appropriate tests.
Instead of still looking at the weight, it is worth measuring the circumference of the body. The weight does not always show real changes – the muscles are heavier than fat, so burning body fat in favor of muscle growth will not be visible, but on a centimeter – yes. Thus, measuring the waist, buttocks or thighs will allow you to monitor the reduction effects than the weight and see positive changes.
Slimming is a process that requires patience and perseverance. If we avoid the above mistakes and approach the topic with our heads, achieving your dream figure will become much easier, healthier and less frustrating.
Sources: Terazpoczy.pl
