1.MONODIETS. If you sit for a week on rice, bananas, juices or apples, you will definitely lose something, but it makes no sense to continue in the same spirit. The weight will freeze at one point. This also happens when you give up fatty, starchy or sweet foods: at first you lose a little weight, but then the body gets used to it and flatly refuses to rid you of those extra pounds.
Exit: switch to other diets.
2.CYCLE STOP WEIGHT. Premenstrual syndrome and the critical days themselves very often cause swelling and excess fluid retention. Regardless of what diet you are on, a "gain" of up to 2 kg is possible!
Way out: wait for the natural resolution of the situation and then drink diuretic tea for 2-3 days.
3. EFFECT "YO-YO". This is one of the side effects of fasting. After him, everyone is recruiting, and in large quantities. Low-calorie restrictive diets have the same property. As soon as you switch to a normal diet, weight is gained again. A kind of weight swing: you drop 10 kg - you gain 12 kg, you lose 12 kg - you gain 15 kg.
Way out: do not get carried away with blitz diets, which guarantee a quick effect. Only slow, comprehensive weight loss programs give lasting results.
4. FORCED TABLES. Even one or two a month can significantly slow down, if not completely stop weight loss. It is not easy to be consistent and restrained at the sight of a table bursting with food.
Way out: do not expose yourself to temptation, the consequences of a breakdown are too tragic - overeating and the return of weight not only to the previous, but also to a higher level.
5. SEPARATE FEEDING. This health-promoting exercise improves digestion and well-being, but never reduces the weight to the desired level. Usually those who do not count calories eat this way.
Exit: reduce the number of calories.
6. EXCLUSION OF SALT. Salt-free diets always give a stop to weight, since weight loss is only due to squeezing water out of tissues. There will be no further effect. Increased fatigue will appear, the body will be lazy and save movement, and fluid will come back. What a weight loss here.
Exit: with a tendency to edema and during PMS, limit yourself to smoked meats and pickles. You cannot completely give up salt.
7. GYMNASTICS FOR THE LAZY. This is also called vibration and electromyostimulation, hydromassage and other salon procedures that remove fat deposits only from problem areas. But as soon as the body contours improve, the weight will stop decreasing. Further waste of time and money is useless.
Way out: connect active gymnastics and reduce the calorie content of the diet.
8. WEIGHT REACHED REAL. If, according to the body, your weight is optimal, the process of losing weight will be temporarily suspended. He will perceive your further stubbornness as an attempt at exhaustion, and he will save everything eaten in reserve for a rainy day.
Way out: set realistic goals and not try to deceive nature, heredity and constitutional characteristics.
9.MUSCLE BUILDING. Very often, the weight stops when the muscles are given a lot of strength in the absence of adequate nutrition. The body can not stand it and begins to "phony". You get tired and miss classes. As a result, weight returns, and often to an even higher level. Exit: moderate, but regular physical activity - step aerobics, water aerobics, swimming, jogging or just walking, but for an hour a day at a fast or medium pace. This is the only way to achieve what you want - to lose weight forever.
10. INSUFFICIENT SLEEP. If you don't get enough sleep, your body looks for other ways to restore energy. Most often, this leads to the fact that you overeat, so as not to fall asleep. In addition, lack of sleep, people are more likely to give preference to unhealthy snacks - sweets, buns, hamburgers. Therefore, try to devote at least 7-9 hours to sleep at night.
11. IMBALANCE OF FOOD AND MOTION. According to research by US movement experts, many people believe that they can eat whatever they want while exercising. Of course, as a result of exercise, muscle mass is formed, but if you want to see how your body shapes change, slow down with calories.
12. TOO STRESS. Stress acts like a lack of sleep: people lose control over what they eat. In addition, many refuse physical activity, citing the fact that they do not have free time. However, it is physical activity that is one of the most effective means of dealing with stress.
13. FOOD AS AN ENEMY. Limiting the consumption of your favorite foods and dividing food into "good" and "bad", you will not achieve anything. Eat what you like, just a little less. And remember to eat after training. Skipping meals after exercising will not burn more calories. On the contrary, the body will turn on the fasting mode and everything that you eat will then go into "reserves" - fat deposits. After training, a light meal containing protein, carbohydrates and fats (such as yogurt) is recommended.
14. LACK OF PERSISTENCE. Not everyone succeeds in losing weight the first time. It is important not to give up and keep on fighting - sooner or later the result will be. Maybe you just need to reconsider the means that you use in the fight against obesity
Even if you exercise and eat a healthy diet at the same time, your weight may still not decrease as quickly as you would like, or even stop altogether. Sounds familiar? Most likely, some reason from the following is standing in your way. And perhaps more than one.
1. You don't drink water
Drinking water regularly will not only help your body stay hydrated, but it will also solve the issue of weight loss. Drinking water before meals can help control your portion. Also, if you eat foods that contain a lot of water (fruits and vegetables), you will feel full faster, and as a result you will not overeat. A small study found that cold water can speed up metabolism and discourage sugary drinks like soda and juice.
2. You think walking your dog will be enough
15 minutes of walking is better than nothing, but don't expect dramatic weight loss results. You should do at least 30 minutes of cardio a day. To burn more calories and fat, choose activities such as running, interval training, and hiking.
3. You Eat Too Much Healthy Food
Nuts, avocados, whole wheat pasta, olive oil, and dark chocolate are all natural and healthy foods, but they are also high in calories. Therefore, even if you have already accustomed yourself to them, it is still important to keep track of the portion. For example, avocados are great for your health, but one fruit contains over 200 calories.
4. You only do cardio.
If you literally live on a treadmill but don't pay attention to strength training, then you are missing one of the most important parts of fitness. Not only does strength training prevent injury by strengthening joints, but it also builds muscle mass and increases metabolic rate. By improving your metabolism, you will burn calories even after taking off your shoes.
5. You exercise on an empty stomach.
If you exercise on an empty stomach, then the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better for weight loss. Not only will nutrition help you avoid muscle loss, but you will also have more energy to train effectively.
6. Your partner has no healthy habits.
A partner who also cares about their health and proper weight can be of immense help in achieving your goals. But if he is not interested in this, then your relationship may be preventing you from losing excess fat. You can't expect to lose weight soon if your husband is constantly ordering pizza, offering ice cream, or encouraging your laziness when you need to go to the gym! If you say that you need his help with weight loss, this will be a great first step in finding compromises for both of you. For starters, the next time you dine together, invite him to share a snack or skip dessert.
7. You give up whole food groups
Avoiding whole food groups can lead to malnutrition, not to mention cravings for any food you have banned. Instead of, say, eliminating all carbs, focus on whole grains and remember to control your portions. Usually, it is the addition to the portion that causes the extra centimeters at the waist, and not the pasta itself.
8. You don't get enough sleep
To find time to exercise, you may decide to sleep less. However, it is very important to get enough rest at night if you are trying to lose weight. You need extra energy to keep up with your workouts, and shortening your sleep time can affect your body's ability to control appetite.
9. You don't eat enough vegetables.
Eating five to seven servings of fruits and vegetables a day is important for everyone, but if you are overweight, it will have a key impact. If you switch to vegetables, you will most likely be able to lose or maintain weight, as a plant-rich diet offers a wider variety of nutrients with fewer calories. Plus, the fiber will keep you feeling full for longer.
10. You eat while standing
Eating near the fridge or snacking on the go, contrary to expectations, does not save you time, but leads to meaningless eating. It is best to schedule snacks and meals that are separate from other activities.
11. You are wearing too big clothes
Loose clothing is comfortable, but it covers your body and makes you forget you have a problem, which can work against your motivation. Instead, choose clothing that has a more fitted silhouette. Or better yet, start the day in the clothes you wear at the gym. This will inspire you to do something active.
12. You are on a diet. It seems to be ...
If you are on a diet but reluctant to do so, don't expect to see results. Only if you are committed to your plan can you see the kilograms go away.
13. You are fond of additives and toppings
Salad is one of the healthiest meals you can choose, but if you add bacon slices, goat cheese, nuts, dried fruit, and gravy to it, you can double your calories. Remember how many calories are in your favorite salad supplement. So, for example, 10 croutons immediately add 100 calories.
14. You don't have breakfast.
It may seem like skipping breakfast is a great way to cut calories, but your body will actually store fat as it perceives the lack of food as a time of hunger. Keep in mind that people who eat breakfast regularly lose more weight. Make sure you don't skip breakfast every morning to speed up your metabolism. But any kind of breakfast won't work for you. Include protein to provide energy and fiber to stay full for hours.
15. You have no control over portions
When it comes to a balanced diet, serving size is one of the keys to success. Keep measuring cups and spoons handy to make sure your portions are correct.
16. You eat rashly.
Eating in front of a computer or TV screen can interfere with your weight loss efforts. Allocate yourself special meal times without distractions. This will help you think about food and therefore eat less. Sometimes you don't even understand how much you have eaten if your mind is somewhere else.
17. You don't cut food.
Slicing up your dinner can be a healthy habit when you overeat. Chopping food into small pieces may seem a little childish, but research shows that people eat smaller meals faster and, as a result, save a lot of calories.
18. Do you still drink soda
Soda has no nutritional value, and if you don't give up on it, it will sabotage your weight loss goals, even if you only drink it dietary. Studies have shown that people who drink two diet sodas a day had 500 percent larger waists than those who cut them.
19. You don't eat enough.
You shouldn't starve yourself to reduce calories. It will not only disrupt your metabolism. Feeling hungry at dinner is more likely to make you eat more than if you weren't hungry. Not only is fasting itself ineffective for further weight loss, but too small portions can lead to excess snacking between meals.
20. You don’t find time for fun.
Stress has been linked to weight gain because it forces you to eat more, especially foods high in sugar and fat. So make sure you take time to sit back and relax. Plus, many fun activities (like dancing, hiking, shopping) are a natural way to lose fat in and of themselves.
21. you overdo it on low-fat foods
Switching to foods with fewer calories can be deceiving, as most are filled with extra sodium, sugar, and chemical additives to replace ingredients that have been removed or reduced. Not only are these lighter versions less nutritious, but they end up making you eat more. You are probably consuming more calories than if you just ate a regular food with your usual fat content.
22. You don't keep a food journal
Keeping track of what you eat is an essential way to control your daily calorie intake. Don't you think this is helpful? Scientists, whose results are published in the Academy of Nutrition and Dietetics, examined 123 women and found that people who were able to successfully cope with weight loss controlled their food intake by keeping a journal.
23. You always eat out.
A visit to your favorite restaurant is a great way to relax, but you are likely to overeat significantly due to snacks, drinks, fried foods, and dessert. Calorie counting is a problem as many foods are unlabeled. Order healthy options like salads and grilled chicken, and water instead of wine.
24. You never spoil yourself.
Allowing yourself a few bites of French fries or a serving of chocolate cake will not break your aspirations. Research has shown that a piece of pie will not affect your waistline if you eat a healthy diet in the long run.
25. You Eat The Wrong Post Workout
The post-workout meal is just a snack. And if it's not time for a full meal, a post-workout snack shouldn't exceed 150 calories.
If you have been monitoring your diet for a month or more, and the weight does not go away and stands still, look for the reason in our list!
Why extra pounds don't disappear
1. Is everything all right with the thyroid gland?
If you have hypothyroidism, that is, the function of the thyroid gland is significantly reduced, you will not lose weight until you understand this problem. The first symptoms of hypothyroidism are fatigue, depression, constant blues and apathy. You just chuckled and thought that in late autumn this is a typical state for everyone? That's the danger: writing off your condition for bad weather, lack of sun and the dreary prospect of living another six months in the dark and cold, you can miss the disease. If you live in the state of "Life is decay" - urgently see a doctor. You need to donate blood for the level of thyroxine T4 and triiodothyronine T3 hormones.
2. Are you too relaxed?
If in your life there have been entirely positive events lately, loved ones delight, your beloved pampers, your boss praises, and your friends admire, we are very happy for you, but ... it is this feeling of well-being and calmness that can be the reason for a decrease in metabolism. People experiencing so-called "positive stress" have a more active metabolism and lose weight more easily than those in a state of complete peace. "Positive" is stress from physical exertion, emotional empathy with real people or characters in books and films, safe thrills, such as those experienced on a roller coaster.
3. Do you eat so little?
What if the weight does not go away? If you are evaluating the amount of food consumed by portion size, check if some fatty pseudo-dietary enemy has crept into the list of foods you eat - for example, tofu, dried fruits or pineapples, which are not at all as harmless as they seem.
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4. Are you getting enough sleep?
It is no secret that healthy sleep affects the condition of the skin and general well-being. But did you know that it directly affects weight as well? The system is simple: the body needs at least seven hours of sleep per day to recuperate. With less rest, the body experiences a lack of energy. The body can produce energy by breaking down fats. And in order to have something to split ... That's right, he accumulates them. Check if you are not getting enough sleep?
5. Is your main meal in the evening?
If you have breakfast with a cup of coffee, have lunch with a sandwich, and at dinner you arrange a belly feast for yourself, then even with an impeccably sustained daily calorie content of dishes, you will remain in your weight. There is a conditional rule for counting calories at different times of the day. Divide the calorie content of foods that you ate before 12-00 by two; from 12 to 18 o'clock - consider it as it is; and after 18-00, double the calorie content.
6. Do you feel a constant feeling of hunger?
Usually it is this feeling that pleases those who are losing weight: I am hungry, which means that I eat little, which means that I am losing weight. Nothing like this! If you feel hungry, then you are getting fat. Because the body has no idea about a new dress to fit into, but it knows for sure: hunger is bad. This is a signal that times are tough and you need to store fat. More.
7. Aren't you freezing?
The body needs fat reserves not only to maintain activity, but also for commonplace protection from the cold. If you dress too lightly or your home and work is not heated very well, the body may well store fat in order to ensure the normal functioning of internal organs, because the lower the temperature, the slower all systems function.
8. Are you already thin enough?
The body has an internal built-in sensor of the norm. The weight that is normal for you. Adjusted for physique (asthenic, normosthenic or hypersthenic), the body mass index - body mass in kilograms divided by the square of height in centimeters - will help you determine the norm. A normal BMI is between 18.5-24.9. If your result is less than 18.5, further weight loss is not only dangerous, but deadly. So stop lamenting “I don’t eat, but the weight doesn’t go away” and start eating normally.
9. Are you constipated?
Not the most appetizing moment, but to be honest. If the excretory system in your body is malfunctioning, stagnant weight may be due to the fact that the intestines are full. Increase the amount of water you drink and eat more fiber: this will quickly and easily fix the situation.
10. Have you overdid it with your training?
If you are a regular at the gym, it is possible that your weight remains stable because lighter fat replaces heavier muscles. That is, you decrease in volume, but not in kilograms. But is the main thing - the numbers on the scales? If the waist has become thinner, and the legs are slimmer, what difference does it make how much the scales show, right?
Is the nutrition correct, the calorie content of the daily diet is normal, the diet is being followed, and the weight is standing still? Weight loss does not always go smoothly, quickly and the way you want. There are a number of mistakes and some features of the body that interfere with weight loss. But there is no need to despair and give up, it is better to figure out why the weight does not go away and whether there are ways to move it from its place.
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Women's affairs
In the second half of the cycle, the body begins to store water. The weight can get up and even gain. Depending on the initial weight and individual data, the balance arrow points to 1-3 kg more. Do not be afraid of this, drink diuretics and teas. After 3-4 days of menstruation, everything will go away, a plumb line will appear.
The second reason why the weight is worth may be pregnancy. It is so arranged by nature that the body begins to prepare for motherhood from the very first weeks. It is not difficult to check this, you can buy a test at any pharmacy, some of them will give a positive result even before the delay.
Nutrition: Finding Errors
Only keeping an honest food journal can help you find mistakes. Perhaps the calorie content of the daily diet is too high or most of the food is consumed in the evening or even at night. Also, the reason may lie in the occasional snack of high-calorie foods. An extra handful of nuts or seeds is another 200-300 kcal. There are a number of products that interfere with losing weight, but at the same time they do not give themselves away.
What to look for:
- Salt. It is not only on the table, but also in all finished products, it keeps water in the body, interferes with internal processes and weight loss.
- Refueling. Is olive oil healthy? Just a spoonful of sour cream in a salad? It is worth familiarizing yourself with the calorie content of these products, use only through the scales.
- Sweet water. A glass of juice or lemonade can cancel out the efforts of an entire day or even a week.
- Abundance of fruits and berries. Of course, these products are healthy and tasty, but they contain a lot of sugars.
Also, the reason for stagnation may be insufficient use of plain pure water. Without it, the body cannot part with fat, cleanse and recover. It is worth revising the quantity. A losing weight person needs to drink at least 2 liters per day.
Advice: If you can't drink plain water, you can add mint leaves, lemon juice to it, crush a few ripe berries, but just a little.
Stage "plateau"
If a person loses weight incorrectly or too quickly, then stagnation cannot be avoided. Nutritionists call this the stage, or "plateau" effect. Weight does not go away anymore, mood deteriorates, motivation decreases. The scale hand can stay in one place from one week to a whole month or even two.
The main reasons for the plateau:
- too strict diet;
- insufficient intake of protein in the body;
- monotonous diet;
- high physical activity with a low-calorie diet;
- no excess weight.
There are also less harmless reasons - many kilograms have been dropped. Even with a competent approach to losing weight and following all the recommendations, the weight can stop in place. It is very important to get over this stage correctly. You can't go hungry for food. Let the body get used to the new body, adapt, and improve the internal system. After that, a new stage will begin, all that is superfluous will certainly go away.
Is there anything superfluous?
Very often, weight does not go away only because there is simply nothing superfluous in the body. No need to chase thinness, torment yourself with diets, if the bone is wide or the age has crossed the 40-year mark. It is laid down by nature so that over the years, closer to the period of menopause, women begin to recover, the metabolism decreases, the forms become rounded.
If the problem arose unexpectedly, then you need to weigh yourself, calculate the BMI. There are special calculators that enter data. You don't even have to delve into the calculations, just look at the result and description. Maybe you don't need to lose weight.
Health problems
Weight may not go away with certain medical conditions. If no diet helps, then it is advisable to visit a doctor and get diagnosed.
What leads to weight gain or stagnation:
- diseases of the thyroid gland;
- type 2 diabetes mellitus, prediabetes (violation of carbohydrate metabolism).
People with Down syndrome also tend to be overweight. They are slowly and hard to part with every kilogram.
Video: Elena Malysheva tells why weight does not decrease
Sports are not for weight loss
Any diet becomes more effective if it is accompanied by exercise. But the scales don't think so. Along with the increase in physical activity, muscles increase, in contrast to fat, they are quite heavy. If a person previously led a passive and sluggish lifestyle, then in this case, the weight not only does not go away, but it can even grow.
What to do:
- Wait a few weeks, the weight will still shift.
- Stop weighing yourself every day. There is no need to torture yourself, sport cannot harm.
- Measure volumes. If the weight is on, and the image in the mirror changes, then what's the problem?
Not getting enough sleep
During sleep, the body recovers its strength. It is very important to have proper rest and do it at night. Late gatherings, work in shifts, an irregular regime in combination with a dietary diet leads to a weakening of the body. It starts to work in an energy-saving mode, the metabolism slows down, the kilograms do not go away.
Everyone knows that healthy sleep for a person should be at least 8 hours. At the same time, few people know that falling asleep time is very important. Better to go to bed at 22-23, that is, on the day that you woke up. After midnight, the value of rest decreases.
How to get out of a stagnant point
If the cause of stagnation is not the upcoming beginning of the female cycle, the diet has been revised, pregnancy is excluded, then you can try to shift the weight off the ground.
The most popular ways:
- Fasting day. You can spend it on kefir, vegetables, buckwheat, apples, or just drinks.
- Milk tea. This is also a fasting day, but with a pronounced diuretic effect. It gives a shake to the body, in a day the plumb line can reach 1.5-2 kg.
- Sport. Increasing physical activity will accelerate metabolism and promote weight loss.
In any case, one cannot go astray. Stagnant weight loss is not a reason to quit your diet or change your diet for buns and candy. Any work will be adequately rewarded, in this case a beautiful figure will become a gift.