A taut, slender figure is the dream of many women, for the sake of which they are ready to exhaust themselves with training or sit on a strict diet.
Well, if you can get rid of extra pounds and maintain ideal weight for a long time. But sometimes, despite all efforts, the weight does not go away.
This may be due to health problems, such as hypothyroidism. Or with typical mistakes that prevent you from losing weight.
10. Eat a lot after training
Perhaps you work out in the gym for a long time and, after training, experiencing severe hunger, eat a huge portion. Such exercises will not help you lose weight, because Your task is to spend more calories than you consume.
Is it possible to eat after a workout or is it better to refuse a meal? Experts say that half an hour after the completion of classes, you need to close the anabolic window. This is a condition when the body needs nutrients. If he gets them, his muscles will grow, but there will be no formation of fat mass.
30 minutes after class, you need to make a small protein-carbohydrate snack, for example, eat low-fat cottage cheese or scrambled eggs. The calorie content of the dish should be 50% of the number of calories that you burned during training.
9. Do not drink enough water
Those who struggle with excess weight need to drink a lot. After 2 glasses of water, the metabolic rate increases by 30%.
If a person drinks up to 2 liters of water per day, then he loses about 100 kilocalories, which is about the same as after a 40-minute walk.
Refusing sugary drinks, such as soda, juices, sweet tea, replacing them with clean water, you reduce the amount of calories consumed. If you drink a lot of water, then your appetite decreases, respectively, a person loses weight. This has been confirmed experimentally.
Scientists asked 50 overweight women to drink 2 glasses of water 3 times a day: half an hour before the main meals. Otherwise, they could eat the same as before. For 8 weeks, participants in the experiment dropped about 1.5 kg.
But if you have been diagnosed with heart or kidney disease, increased intracranial pressure, consult your doctor, because in this case, a large amount of liquid can be harmful.
8. Skip meals
Most often, we skip breakfast because in the morning there is no appetite, you need to get ready for work, and every minute counts. But nutritionists are not advised to refuse morning meals.
Not necessarily breakfast should be very hearty, scrambled eggs, cottage cheese, porridge - the perfect start to the day.
Nutritionists warn that refusing food in the morning increases the risk of obesity by almost 20%. Because of this, problems with the stomach, malfunctions of the intestines and other diseases can appear.
7. Vitamin D deficiency
A lack of vitamin D in the body can lead to weight gain. This was proved by a scientist from the Netherlands, Rachid Rafik and his colleagues. He examined obese people and found that everyone, without exception, had low levels of vitamin D.
Scientists advise those who want to get rid of extra pounds, check the level of this vitamin. Its other name is calciferol. This is necessary not only to lose weight, but also to prevent insulin-dependent diabetes.
Prior to this, scientists have proved that there is a direct relationship between the amount of this vitamin and the likelihood of this dangerous disease.
6. Do not consume healthy fats
Losing weight also needs to include fatty acids in the diet, at least 0.8-1.6 g omega-3 per day. Our body cannot produce some of them on its own, therefore it must be obtained 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 consumes less food. In addition, they reduce the level of cortisol, which contributes to weight gain.
Omega-3s are plentiful in fish (herring, salmon, sardines). To gain a daily dose, it is enough to eat a slice weighing 200 g. There are these healthy fats in walnuts, it is enough to eat 30 g of nuts per day to make up for their lack.
5. Train more than you should
Training should be moderate, it is necessary to take breaks to prepare the body for the next exercise.
If a person is engaged too intensively, then he will achieve the opposite effect. A tired, driven organism perceives such a load as stress. And stress contributes to the accumulation of fat, especially in the abdomen.
4. Stress
If a person is under stress, then cortisol is produced in his body. The release of this hormone affects fat metabolism. Our body, whether we like it or not, cares about saving our lives. He has this concern in his own way.
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. In addition, a person's appetite increases greatly.
Most often, "stress" fat is deposited on the stomach and face. In this case, you need to check the level of hormones. If the study confirms an increased level of cortisol, it is advisable to reconsider your lifestyle, to avoid irritants.
3. Consume too much sugar
Sugar itself is not harmful if consumed in moderation: 40-50 g per day. But we often exceed this dose. Excess sugar is converted to adipose tissue.
2. Eat little but often
Many experts advise eating small meals throughout the day to lose weight. The body, knowing that food will again arrive soon, will burn calories, and will not put off in the form of fat.
But losing weight often do not comply with one important condition - reducing the portion. And as a result, additional snacks are added to the main meals, and the person gains weight.
1. Do not sleep enough
Due to lack of sleep, hunger increases, people overeat and get fat. This was proved by Japanese scientists from Waseda University. They recruited a group of 9 healthy guys. The first 3 days they all slept 7 hours a day, and the next 3 days - 3.5 hours each.
Scientists were able to establish that in the past 3 days, the number of hormones responsible for regulating appetite has decreased by 10%.
Participants in the experiment were asked if they felt hunger. All 6 days they received the same amount of food, but on those 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 energy expenditure remains the same, and he begins to get fat.