1. Eat too much fruit
We all know that fruits are rich in vitamins and minerals and have many health benefits. Eating fruit as a snack is a great choice instead of eating chips, puffs and other unhealthy snacks; However, the point that people do not take into account is that the sugar in fruits is broken down into glucose. Any excess sugar is stored in the body as fat. Of course, this should not cause you to eat fruit carelessly. Eat fruits such as berries and bananas, which are high in antioxidants.
Do you Do A lot of Cardio Exercises
If you do a lot of cardio and do not do enough weight training, you will probably not succeed in losing weight. Although cardio exercises have many health benefits, you should also do weight training. weight training will help you increase your physical strength. Strength training helps burn calories. When you burn calories, your metabolic rate increases, which naturally leads to weight loss.
you do not get enough sleep
We all know that getting enough sleep has many benefits for the body. If you do not get enough sleep, your body will have a lot of problems. Sleeping helps the body find energy and repair itself. However, many people stay up late and wake up early in the morning. Scientific research has found that when a person sleeps, the level of a hormone called leptin, which is responsible for burning fat, increases in his body. you can not lose weight if you do not get enough sleep. If you have trouble sleeping, you can take soothing drinks before bed. In this regard, you can read the following article. you can also try reading a book and taking a shower.
you do not eat enough fat
you have always and everywhere heard that you should avoid fats. It is true that fats are harmful to the body, but this does not include all fats. Some fats, including omega-3 fatty acids, are very good for heart health. Sources of healthy fats include nuts, eggs, fish, avocados and more. Eating healthy fats will help you burn fat and convert fat into energy. To get acquainted with the sources of healthy fats, you can read the following article. Be careful not to overeat healthy fats.
Rely only on exercise
Exercise is good for body and soul health and helps with weight loss. However, exercising alone is not enough if you want to lose weight. In addition to exercising, you should follow a healthy diet to achieve your goal of losing weight. you should include fat-burning and low-calorie foods in your diet.
you are not consistent
In order to lose weight and get rid of excess body fat, you need to follow your exercise program regularly and stick to your diet. Even if you do not get results after a while, do not despair. weight loss is not something that can be achieved overnight. If you step in the middle of the road and start trying to lose weight again after a while, you will reach your goal later. It is better to follow the example of a person who has lost a lot of weight. This will help keep you motivated. Many people have been able to lose a lot of weight, so surely you can too. Do not underestimate and do not lose hope. Rest assured that one day you will reach your ideal weight.
7. you do not eat enough
Do you think losing weight means starving? If you think so, we have to tell you that you are completely wrong. If you starve your body, your body stores fat, which keeps you from achieving your weight loss goals. Losing weight does not mean eating nothing. weight loss will be followed by eating enough and including healthy foods in your diet. In fact, you should pay special attention to the amount and what you eat in order to lose weight.
8. Do not follow a healthy diet
Many people do not succeed in losing weight because they continue to eat unhealthy foods, but to a lesser extent! weight loss will be followed by fatigue and constant tiredness. If you want to lose weight, you should avoid unhealthy and fatty foods such as French fries, hamburgers, pizza, chips, puffs, soft drinks and snacks and drinks like this. There is nothing wrong with eating small amounts of these foods every once in a while, but if you overeat these unhealthy foods, you should say goodbye to your ideal weight.
9. Eat Diet Foods
Some foods are diet foods and can lead people to mistakenly think they are healthy. Most foods contain monosodium glutamate, which increases insulin levels. This causes fat to be stored in the body. Although so-called diet foods are low in calories, they are high in artificial sugars. In fact, diet foods have many disadvantages. The first disadvantage is that the foods mentioned do not make you full, because they are low in calories. Second, they are highly processed. In addition, artificial sweeteners are used instead of sugar in their preparation.
To make diet foods taste good, a lot of flavorings are added to them. These flavorings make you want to eat more. Finally, diet foods are less likely to burn calories than fortified foods. In one study, researchers divided participants into two groups. One group was given whole grain foods and the other group was given diet foods. The results of this study showed that bran foods are more difficult to digest, so the body has to work harder to digest them, which is a positive point.
10. Do not focus on eating
Researchers have found that eating while watching TV or using a cell phone, laptop or tablet causes you to eat more, which results in being overweight. When your mind is busy with something else, you do not realize that you are eating. It has probably happened to you that you have eaten everything in front of you while watching a movie or series. It is best to set aside all electronic devices when eating and focus on what you are eating. This will make you enjoy the food you eat more and have more control over what you eat.
Do not cheat day
It is true that we said you should avoid unhealthy foods, but you should occasionally reward yourself carefully for following your diet and exercise routine. Cheating Day is what you need to keep motivated on the difficult path to weight loss. Set a goal for yourself. For example, tell yourself, "If I could lose two pounds by a certain date, I would buy a pizza for myself." This will make you do your best to lose 2 kilos in a certain amount of time to reach the pizza (which is your favorite food and you have craved it). Of course, be aware that you have to make a promise of cheating for yourself late and after reaching an important goal in losing weight.
12. you do not drink enough water
The recommended amount of water consumed during the day is 1.2 liters for women and 2 liters for men. Water helps you lose weight and also keeps your body hydrated. Drinking a glass of water before a meal will fill you up and make you eat less. Cold water is the best option, because it increases the body's metabolic rate.
13. Follow the fad diet
If you want to lose weight in principle, Forget the fashionable diet, because this diet does not help to lose weight. A fashionable diet will help you lose excess fat in the early stages, but when you stop following it, the fat you lost will return. Have a proper exercise program to lose weight and be careful about what you eat.
14. Your family does not support you
We can not blame your family completely for your weight loss, but we must say that family is very important in weight loss success. Your family does not have to change their diet for you, but as soon as they support you, it will increase your motivation. For example, family members of a person who is losing weight may not eat sugary or fatty foods in front of him so that he does not feel like eating them. They can also encourage him and give him hope that he can succeed in losing weight.
15. you have stress
We have all experienced stress at some point in our lives. When we are stressed, our body produces more cortisol. If the body produces too much cortisol, it interferes with testosterone. Testosterone is another hormone that is responsible for building muscle. When this happens, your metabolic rate decreases, which in turn slows down your calorie burning and makes it harder for you to lose weight. Stress not only prevents weight loss and has many harms to the health of body and mind. Try existing techniques to reduce your stress levels.
Walk, drink soothing drinks, yoga and meditate to reduce stress. Believe that nothing in life is worth stressing about and endangering your health. Try to have more peace in life. It is good to know that drinking hot water helps reduce stress, according to a study published in the healthline. you can mark with a double arrow with an empty stomach by drinking hot water in the morning; That means losing weight and reducing your stress.
16. Expect a lot from yourself in a short period of time
Various advertisements claim that by buying their products, you can lose a lot of weight in a short period of time. you should know that this is not true. Researchers advise you not to follow diets that cause you to lose a lot of weight in less time, because after a while your lost weight will return. If you want to have a principled weight loss, do not rush and be patient. weight loss will be followed by fatigue and constant tiredness. Eating healthy foods and following a proper exercise routine can help you lose weight. If you go on the scales and do not see a change in your weight, do not lose hope. Keep trying. Do not doubt that you will succeed in losing weight.
17. you do not count calories
In order to be successful in losing weight, you need to start counting calories. you can use existing applications to do this. Of course, be careful not to reduce your calorie intake too much, because it is harmful. you can get help from a nutritionist to determine the amount of calories allowed during the day.
18. Do not lift weights
Weightlifting helps speed up the body's metabolism. In addition, it is useful in maintaining muscle mass, which usually burns calories.
19. Do not practice conscious eating
Conscious eating means without any distracting factors (including Mobile phone and TV) and eat slowly and enjoy eating while listening to soothing music. This allows the brain to notice satiety in time. Various studies have concluded that conscious eating leads to weight loss. you may think that eating consciously is difficult, but following these tips will help you.
- When eating, all electronic devices such as cell phones, tablets, laptops, and televisions Turn off and focus only on what you are eating.
- Pay attention to the smell, color and texture of the food you are eating.
- When you feel full, stop eating and a Drink a glass of water. This will make you feel fuller.
20. Are you taking prescription antidepressants?
We want to give you some surprising statistics. The use of antidepressants has increased by 400% since 1988. Hard to believe, right? Another point is that 11% of people who take these drugs are 12 years old. One of the side effects of these drugs is that they can lead to weight gain. If you are taking antidepressants and want to lose weight, it is best to consult a doctor.
21. you do not get enough exercise
Sitting for a long time can be very harmful to the body. In fact, it stops the body from producing a hormone called lipase, which blocks the absorption of fat. One study showed that doing flexibility exercises on a daily basis can increase the body's metabolism by up to 13%. Try to get up from your desk at least once an hour and walk a little. Inactivity not only prevents weight loss, but also exposes you to various diseases. Try to walk every day. In addition, use the stairs instead of the elevator as much as possible. you can wake up a little earlier in the morning and walk in your neighborhood.
22. you do not walk enough
Walking is good for the body, even for a short time, but if you walk very little (for example, only 15 minutes a day), you will not get rid of excess body fat. Increase the amount of time you walk to succeed in losing weight. Walk, run or swim for at least 30 minutes each day.
23. Eat a lot of healthy foods
Even when you eat healthy foods, you need to keep a balance. The important thing to always keep in mind is that you should not overeat anything. Even the healthiest foods, such as nuts, chocolate, avocado, wheat pasta, and olive oil, are high in calories. Take avocado, for example. This green fruit has numerous health benefits, however, an avocado contains about 200 calories. Here are the calories from healthy foods.
Avocados are rich in essential fats for heart health, however you should only eat half an avocado a day. Half an avocado contains about 114 calories.
2. Wholemeal pasta
Fiber, protein and vitamins all promote good health, but that does not mean you should overeat foods that contain them. Half a cup of pasta has about 200 calories; So it's best to put some pasta on your plate.
Yogurt is rich in protein and calcium and has a lot of sugar. Therefore, it is better to buy a type of yogurt that has less added sugar.
4. Nut Butter
Rubbing nut butter, including peanut butter and almond butter, on fruits doubles their deliciousness. However, you should not forget that just one tablespoon of brain has about 200 calories. Nut butter is high in healthy proteins and fats, but you should not neglect the amount of calories in them.
5. Homs, Pesto or Cream Cheese
Homs, cream cheese and pesto are all great sources of protein and healthy fats, however they can increase your calorie intake. So do not overdo it.
Two eggs contain 160 calories. Therefore, you must balance the consumption of eggs.
Two cups of cereal or cereal with milk gives the body 200 calories. Eating a bowl of cereal for breakfast is a good option, but you should be aware of the amount of calories in them.
8. Fruit smoothies
Smoothies contain a lot of vitamins, but do not forget that they also have a lot of sugar.
24. Exercise on an empty stomach
Various studies have found that people who exercise on an empty stomach burn calories from muscle (not fat). The next time you want to go to the gym or exercise at home, eat a balanced meal beforehand so that your body does not lose muscle mass. you can read the following articles to find out what to eat before and after exercising.
25. Eat out
Outdoor foods are high in unhealthy fats, calories, salt and other harmful compounds that all prevent weight loss. Try to make healthy and varied food at home. There is nothing wrong with eating out from time to time, but it should not become a habit.
26. Have not overcome your bad habits
When you are looking for reasons for failure to lose weight, be honest with yourself. Identify your bad habits and start changing them. Quit negative habits and reinforce positive ones. For example, if you have a habit of watching TV while eating, gradually give up the habit.
27. Eating too much dairy
Eating too much dairy can be one of the reasons you fail to lose weight. In fact, dairy products are both good and bad. Dairy products are good for bodybuilders and athletes. It is better to balance the consumption of dairy products such as yogurt, cheese and milk.
28. Do only one workout each day
Having a specific exercise routine helps keep your body fit. However, you should not just do one type of exercise, but you should challenge yourself by doing different exercises. This will make exercising more attractive for you.
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. . . . . . . . . .. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Source: femniqeTags: reasons, you, lose, weight, despite, lot, effort!