Finding the right time to lose weight can be tricky. It's frustrating to do all the right things and still not see any change in your body. Especially when you say, "I was losing weight until this time."
But fear not. There's a reason for that. At least it's not that your body doesn't want to lose weight. When you eat fewer calories, your body can perceive you're "deficient" and respond by resisting the condition and trying to maintain your weight.
"The body makes you feel that something is wrong and makes you feel hungry in an attempt to put the weight back on," says bariatric surgeon and Memorial Care Surgical Weight Loss Center at Orange Coast in Fountain Valley, Calif. Medical Director of the Medical Center, Dr. Peter Luport, said.
Also, when you start to lose weight (muscle or fat loss), your body's metabolic rate slows down and so does your calorie burning rate.
Frustratingly, there is a "threshold" at which the body no longer wants to lose weight, says Fatima Cody, a lecturer in internal medicine and pediatrics at Harvard Medical School and a bariatrics doctor at Massachusetts General Hospital. I'm a Stanford doctor. "No matter what you try, you'll find that you're always within 5 to 10 pounds of your baseline weight," she says. “When you try to lose weight, your brain tells you to keep your body within that range and stick to your limits.”
Take Your Workout Down a Notch
If you're trying to lose weight and you're feeling extremely tired, it could be a sign that you're working out too hard. "It's common for people to try to intensify their physical activity to a level that's not easy to sustain," says Dr. Stanford. “In terms of weight loss, it may be beneficial in the short term, but it can be difficult to maintain and can lead to weight gain again.”
A study published in the journal Current Biology found that more exercise doesn't burn the same number of calories. Conversely, people who exercised moderately used the same amount of energy as those who worked hard at the gym. So what's the best way? A minimum of 2.5 hours (150 minutes) of moderately vigorous aerobic exercise per week as recommended by the NHS (National Health Service of the United Kingdom) and main body parts such as legs, hips, back, abdomen, chest, shoulders and arms At least two days per week of strength training that works on each muscle.
Add more protein to your diet
"When you lose weight, your brain and body try to compensate by making you feel hungry, so you eat more and store energy." said Dr. Stanford. A study published in the journal Obesity found that people who were given type 2 diabetes drugs that had a placebo effect or caused weight loss consumed 100 more calories per day for every 200 grams of weight lost. I know that. So when you lose weight, you actually feel hungrier.
To avoid this, add a little more protein to your daily diet (eg, extra legumes and red meat). This will help you satisfy your hunger more quickly and help keep you feeling full longer, Dr. Stanford says.
Reduce Stress
A study published in the journal Psychosomatic Medicine found that women who consumed 1,200 calories a day had higher levels of the stress hormone cortisol, which increases stress levels. values were found to be higher. A study published in the journal Obesity also found that long-term exposure to cortisol can lead to weight gain, or at least stall progress if you're trying to lose weight. known to have a nature.
Therefore, let's try to relieve stress with yoga and meditation. At the same time, it's important to know that weight loss can have plateaus, and when that happens, it's important to take a breather, Dr. Leport says. If you tend to get stressed when things don't go your way, try adding some self-care on a daily basis.
Keep a food diary
"Early stages of weight loss may be rapid weight loss through calorie reduction and exercise that your body has never experienced before," she says. Maya Feller of Maya Feller Nutrition says. But after a while, it's easy to fall back into bad eating habits and a sedentary lifestyle. “By loosening the limit on how much you can eat at one time, you slow down your weight loss,” she says.
To keep your diet plan on track, she recommends keeping a food diary. People who track their meals daily lose twice as much weight as those who don't, according to a study published in the American Journal of Preventative Medicine.
Increase Your Muscle Training
You might think that doing as much cardio as possible is the fastest way to lose weight, but don't skip strength training, says Feller. "Aerobic exercise will help you lose weight, but you'll also lose lean body mass, not just fat. Losing lean body mass slows your metabolic rate, which can lead to a weight loss plateau."
So make sure you do strength training at least two days a week. “Muscle is more metabolically active than fat, so the more lean body mass you have, the more calories you burn when you're resting,” explains Feller.
Get Out of the Gym More
It would be great if we could set aside 150 minutes a week to exercise, but most of us spend the majority of our day sitting in a chair. It doesn't do you any good, especially when you're on a weight loss plateau.
Being active isn't limited to the gym room. Keep moving to stay on track toward your weight loss goal. Even just standing helps burn calories, Dr. Luport says.
You can also add calorie-burning activities to your daily routine, like climbing the stairs, parking your car away from the front door of the store, or playing jumping jacks when you want to cheer yourself up. Good idea.
Reduce nighttime alcohol intake
A nightly glass of wine (or two) may be the reason weight loss plateaus, says Ohio State University Wexner Medical School. Liz Weinandy, registered dietitian at Wexner Medical Center, said. "It's common. Alcohol lowers your blood sugar, which stimulates your appetite," says Dr. Stanford. "At the same time, it reduces the body's ability to burn fat," he adds.
Weinandy recommends limiting your drinking to 2-3 drinks a week and seeing how things go. Also, try to drink while eating something. This limits the drop in blood sugar and makes it less likely that you'll be extremely hungry.
Watch out for foods that are modestly advertised as "healthy"
There are health foods and foods that are good for your health. However, eating too many of them can undermine your efforts to lose weight. “For example, honey, nuts, nut butters, granola, trail mix, full-fat milk, yogurt, and cheese,” says Julie Parrott, a clinical nutrition specialist at Penn Medicine's Metabolic and Bariatric Surgery Program.
These foods are not bad, but they are high in calories and you tend to overeat them because you think they are healthy and you can't lose weight. “If you try to eat as moderately as possible, it will definitely help your weight loss activity again,” says Parrott.
Don't skimp on fiber
This is a big point, and "fiber stays in your stomach longer," Weinandy points out. As a result, it helps you feel fuller for longer, thus preventing hunger cravings and unhealthy foods.
Add more fiber-rich foods such as lentils, black beans, and avocados to your diet for filling nutrients.
Add HIIT (High Intensity Interval Training) to Your Workout
One of the most annoying things about working out is getting your body used to the same exercise routine. “Unfortunately, you get used to it pretty quickly,” says Weinandy.
"A mix of interval training can help," says Dr. Leport. "If you add something new or unfamiliar to your run, like doing sprints or jumping jacks, your body will work harder and burn more calories," she says.
Plus, you'll get more out of your workout in less time. A study published in the Journal of Obesity found that people who did HIIT lost more body fat than those who did only regular cardio. Remember that muscle weighs more than fat. Even if you don't see any change on the scale, you may notice that your clothes are getting looser.
Carry a bottle of water
Water is a game changer when it comes to weight loss. First, staying hydrated is key, both in your workout and in life in general. But it's easy to mistake thirst for hunger, says Stanford. "If you eat and feel 'hungry' an hour later, try drinking water first."
Make sure you eat vegetables at every meal
"That way, you can replace high-calorie foods you might be eating with healthy, low-calorie foods," says Waynandy. Adding vegetables to every meal also increases your fiber intake, which helps fill you up and keep you feeling fuller for longer.
Translation: Mitsuko Kanno From Harper's BAZAAR UK
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