Why can’t I lose weight with diet and exercise

We do not lose weight due to several main reasons, ranging from poor diets to inadequate exercise routines. Read on to find out why your attempts to lose weight may not always yield the intended results.

Do you get the right type of exercise?

While it may seem like we’re getting more serious about training than ever, the truth is that only 11% use the gym after signing up for a membership. The average Norwegian can only exercise for 19 minutes a day instead of a minimum of 30 minutes.

7 reasons why you do not lose weight despite your best efforts

You do not get enough sleep

You are less likely to exercise if you have not slept enough.

Lack of sleep can make you hungry due to Ghrelin and Leptin, two hormones. Ghrelin makes you hungry, and Leptin stops the hunger. Low secretion of Leptin (due to lack of sleep) can slow down your metabolism and leave you feeling constantly hungry. Lack of sleep also affects cortisol levels, the hormone that regulates your appetite.

Make the right diet choices

Consistently eating unhealthy foods or junk food on the weekend can hurt your weight loss goals. Research suggests that exercise alone can not significantly lose weight without adequate dietary changes.

Effective diets have considerable variety and balance with the right amounts of protein, fat, and carbohydrates.

You do not control your calorie intake

Vital weight loss is how many calories you eat versus calories you burn. Most people who have problems losing weight eat too many calories. If you do not track your calories every day, you may be spending more than you think.

You do not drink enough water

Then make it a point to drink plenty of water during the day. Drinking a glass of water before meals can be beneficial for weight loss. In a weight-loss study, people who drank half a liter of water half an hour before meals had a more significant weight loss.

You overtrain

One of the main reasons burning calories through exercise can still not lead to weight loss is overexertion or inflammation in your body. All the extra inflammation makes you gain more weight than lose weight.

In addition, the body gradually adapts to your exercise regimen and becomes more efficient, uses fewer calories, and slows down weight loss. A weight-loss plateau like this prevents your weight loss.

Know your metabolism

Knowing your resting metabolism lets you calculate the actual amount of calories you need in a given day. You can then create a calorie deficit by adjusting your diet with the amount of exercise you take on a given day.

But this strategy can be counterproductive for your weight loss efforts if you fail to provide your body with a minimum of calories a day.

You have other health conditions

Medical conditions can lead to weight gain and make it much harder to lose weight. These include hypothyroidism, polycystic ovary syndrome (PCOS), and sleep apnea. Certain medications can also cause weight loss more difficult or even lead to weight gain.

Changes that can help you lose weight

Sleep well

Poor quality or insufficient sleep can affect weight loss and increase the risk of obesity and diabetes. Not enough sleep can interfere with the body’s ability to regulate hunger and even make you gain weight. Sleep 7-8 hours every night.

Get the right amount of exercise

Some forms of exercise can work against their purpose and cause inflammation in your body, stressing your metabolism and stimulating the release of stress hormones such as cortisol. Then, this will essentially trigger a chain reaction of events that can increase your body weight due to peaks in blood sugar levels. You can counteract this by taking occasional breaks from intense workouts and mixing your activities with softer low-intensity routines such as yoga.

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References

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