A fit, slender figure is the dream of many people. For the sake of which people are ready to exhaust themselves with heavy exercises or sit on a strict diet. It’s good if you manage to get rid of extra pounds and keep your ideal weight for a long time.
But sometimes, despite all the efforts, the weight does not go away. It can be associated with health problems such as hypothyroidism. Or with typical mistakes that prevent you from losing weight.
10 Causes Of Diet Failure
1- Not Eating Healthy Fats
Losing weight also needs to include fatty acids in the diet, at least 0.8 -1.6 g of omega-3 per day. Our body cannot produce some of them on its own, so it must receive with food. Fatty acids reduce the risk of cancer and also contribute to weight loss. Thanks to them, a person’s appetite decreases, and he/she consumes less food.
They also reduce cortisol levels, which can contribute to weight gain. Omega-3 is abundant in fish. To gain a daily dose of Omega-3, it is enough to eat a piece weighing 200 g. There are these healthy fats in walnuts; it is enough to eat 30 g of nuts a day to make up for their deficiency.
2- Vitamin D Deficiency
Lack of vitamin D in the body can lead to weight gain. Scientists found that obese people, without exception, had low levels of vitamin D. Scientists advise those who dream of getting rid of extra pounds should check the level of this vitamin. Its other name is calciferol. This is necessary not only in order to lose weight but also to prevent insulin-dependent diabetes.
Vitamin D is beneficial not only for weight loss but also treats several health problems. For example, it is also a cure for alcohol and heroin addiction. Vitamin D is extremely useful for diminishing the effect of drugs on the body and provides the body with useful minerals. Therefore, it is vital to eat foods that are rich in vitamin D.
3- Not Drinking Enough Water
Those who are struggling with excess weight need to drink a lot of water. After two glasses of water, the metabolic rate increases by 30%. If a person drinks up to 2 liters of water a day, then he/she loses about 100 kilocalories. This is about the same as after a 40-minute walk.
By giving up sugary drinks such as soda, juices, sweet tea, replacing them with pure water, you reduce the number of calories consumed. If you drink a lot of water, then your appetite decreases, and accordingly, a person loses weight.
4- Exercise More Than You Should
Exercise should be moderate, taking breaks to prepare the body for the next Aerobic Exercise. If a person exercises too intensely, then he/she will achieve the opposite effect. A tired, hunted body perceives such a load as stress. And stress contributes to the accumulation of fat, especially in the abdomen.
5- Taking Too Much Stress
If a person is under stress, the level of cortisol increases in the body. The release of this hormone affects fat metabolism. As soon as the adrenal glands give a large release of cortisol, the body begins to accumulate glucose in the tissues and provokes the deposition of fat in reserve.
Besides, the person’s appetite greatly increases. Most often, “stressful” fat gets deposited on the stomach and face. In this case, you need to check the level of hormones. It is advisable to reconsider your lifestyle and avoid irritants.
6- Consuming Lots Of Sugar
Sugar itself is not harmful if consumed in moderation: 40-50 g per day. But we often exceed this dose. The excess sugar is converted into fatty tissue. Therefore, refrain from using sugar.
7- Eating A Lot After Exercise
Perhaps you work out for a long time in the gym, and after that, you eat a lot. Such activities will not help you lose weight, because your job is to burn more calories than you consume. Is it okay to eat after exercise, or is it better to skip meals? Experts say that half an hour after completing an exercise; you need to close the anabolic window.
This is a condition where the body needs nutrients. If it gets them, the muscles will grow, but there will be no formation of fat mass. Thirty minutes after class, you need to make a small protein-carbohydrate snack, for example, an omelet. The calorie content of the dish should be 50% of the number of calories that you burned in exercise.
8- Skipping Meals
We often skip breakfast because we need to get ready for work, and every minute counts. But nutritionists do not advise giving up your morning meal. Breakfast does not have to be very hearty; scrambled eggs, cottage cheese, porridge are the perfect start to the day.
Nutritionists warn that avoiding food in the morning increases the risk of obesity by almost 20%. Because of this, stomach problems, bowel disruptions, and other diseases can appear.
9- Eating Small But Frequent Meals
Many experts advise eating small meals throughout the day to help you lose weight. The body, knowing that food will come again soon, will burn calories and will not store them as fats. But those who lose weight often do not comply with one important condition – reducing the portion. And as a result, additional snacks get added to the main meals, and they gain weight.
10- Not Getting Enough Sleep
Due to lack of sleep, the feeling of hunger increases, people overeat and get fat. Many researches have proved this fact. According to the experiment, all six days participants received the same amount of food, but on the days when they slept little, the feeling of hunger became stronger.
It turns out that a person suffering from lack of sleep eats more. But his/her energy consumption remains the same, and he/she begins to get fat.
Summing Up
The above-mentioned daily habits hinder the process of weight loss despite exercising. Therefore, to have effective results, you need to avoid these habits. Stay Healthy!
