• health

• Nutrition and diet

Persist in a diet and do not lose weight?

It's probably because of one of these reasons

If miraculously you already manage to stick to a diet during this crazy period and do not succumb to temptations - it can be very frustrating if it is not expressed in weight loss.

So why is this happening and how to build a strategy that will really work for you?

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• diet

• obesity

Walla!

health

Friday, 23 October 2020, 07:41

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You do not have to diet, but if you are already doing one - do it right.

Weight (Photo: ShutterStock)

These days, we seem to have all the reasons in the world to lose control of our health.

The world is going crazy, the plague is raging and the escape to emotional eating looks more tempting than ever.

Still, there are quite a few people who manage to stick to a diet even these days and adopt strict regimens that will help them lose weight.

But even if it does not work, it can bring so much frustration into life - which can also cause you to lose your temper, let go of all restraint and eat even less healthy than before.

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So in order for this not to happen, let's understand the most common reasons why diets simply do not work, and let's see how to avoid it and really manage to maintain a healthy weight over time.

1. You eat too little

Some people who are trying to lose weight simply choose to starve themselves, and this does more harm than good.

When we eat a little every day, we actually starve our body, which makes it feel like it is in an emergency and actually act to store as much fat as it can.

This emerges from many studies, including a large-scale clinical study conducted between 1944 and 1945 at the University of Minnesota and considered one of the most prominent and comprehensive scientific papers on the subject.

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In addition, when we starve ourselves, it harms the mental state and motivation to stick to the diet.

This is a condition that experts believe will sooner or later cause an inevitable breaking point, which will actually cause you to eat much more than in the pre-diet period.

2. You are waiting all day for one big and pampering meal

Do you also hold back and try not to eat for long hours until this moment when you prepare for yourself a large and pampering meal where you will eat from everything next door?

You should know that in this way you greatly slow down your metabolic rate, in a way that actually inhibits weight loss.

You owe snacks.

Pear and almonds (Photo: ShutterStock)

So instead of doing this, it is advisable to eat a lot more small meals during the day, with healthy and satisfying foods that do you good.

This way you can prolong the feeling of satiety and ensure proper functioning of the digestive system.

And if you have already decided to eat a large meal, a study conducted on the subject found that it is better to be in the morning, so that it will benefit weight loss.

3. The diet just does not do good to your body

In recent years we have been exposed to a lot of diets that take whole groups of foods off your daily menu.

If, for example, we completely avoid carbohydrates, or the less attractive oil - sugars - we actually give up the most important source of energy for our body that affects every process that takes place in it - from brain activity to digestion.

True, it is possible to choose a diet that avoids white sugar or sugar supplements, but it is important to make sure that every menu you stick to includes all the nutrients needed for our proper functioning.

Keep in mind that carbs can be both full and complex - like those found in oats, whole rice, burgul and quinoa.

Fats can also be good and very beneficial to health - like those found in avocados, fish, nuts and seeds.

4. You just do not eat enough protein

We all know how important it is to eat protein - but you may not fully understand how much it affects your diet.

Research has shown that adequate protein intake can speed up our metabolism in a way that can even help you burn an additional 80 to 100 calories each day.

Do not give up protein.

Nisswaz pasta salad (Photo: Nimrod Saunders)

So how much protein should you eat a day to enjoy this effect?

The study recommends making sure that between 25 and 30 percent of all the calories you consume per day will be protein.

5. You neglect another important aspect of your health

We think that nutrition and exercise are the two main aspects that are important for weight loss - but this is not exactly the case.

One study found, for example, that people who sleep four hours a night consume an average of 559 calories more than people who sleep eight hours.

Another study found that when people on a diet take three hours off their sleep for ten days, it is manifested in a reduced decrease in fat percentage in the process.

Sleep, it is estimated, plays an important role in regulating our hunger and satiety hormones, as well as in the processes in the digestive activity that affect the fat stores in our body.

In addition, sleep is also known to affect our mood, another important factor that motivates us to stick to a diet.

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