Do you follow a strict diet and do not lose weight? Here are 7 reasons why
Many people wonder why they have not succeeded in reducing their body weight and reaching normal rates despite the suffering and efforts they are making. The answer to the "weight reduction requirements" from researchers at the University of Pittsburgh says: Review the understanding of the healthy requirement of reducing the weight of his body, , How to work towards this end, and how the person follows the results. Of the total scientific reviews of cases of lack of body weight despite the diet, were identified five reasons for the imbalance in the method of applying weight reduction diet, namely:
How to assess the amount of body weight. What is required in the first place is to reduce the amount of fat accumulated in the body and in the abdominal area in particular, because it is a medical assumption that increasing the accumulation of fat in the abdomen causes deep damage to the body due to the high risk of chronic diseases, Blood pressure, arterial diseases and others. Having a healthy diet may actually remove several kilograms of fat from your body, but you may not see it on the balance.
There are several reasons for this, first: not to measure the body weight correctly. It is worthwhile to have a good balance, and it is used only to measure its weight, ie does not use several scales. And to be weighed in the early morning, after the morning urination and before eating any food or drinks and wearing very light clothes. There is a difference in the readings of the balance of another, and between the body weight at the end of the day and the first, and in the periods after eating meals and drinking liquids.
The second reason is that a healthy diet and daily physical exercise leads to one's loss of fat and gaining concurrently a healthy mass of muscle gain, which may seem to some to be unsuccessful in reducing the number of kilograms of body weight, while on the contrary.
It is also advisable to use something other than weight measurement as a means to follow the positive progress in reducing body weight. The most important means to follow the body mass index BMI, or the amount of waist circumference Waist Circumference, or measure the proportion of body fat Body Fat Percentage every few weeks.
2 – Calculation of calories
Follow-up calorie intake: Calculation of the amount of calories you eat or drink a day is the basis for the success of the effort to reduce weight. Some may focus on "reducing the volume" of the foods they eat without having an idea of the health components of what they eat and drink, nor about the content of what they eat and drink calorie calories. Therefore, medical studies, which track the reasons for successful weight loss, praise the behavior of those who use a daily diary that includes writing all their food and drinks, as opposed to those who do not calculate or follow even roughly what they eat or drink. In this regard, the researchers say that "self-monitoring is the main focus in the behavior of work on reducing body weight." This statement came within a study a few years ago followed the results of medical studies that examined the usefulness of self-monitoring the amount of calories in foods and drinks that one is eating and the impact on the success of weight reduction. They said they found "a very close connection between this self-monitoring and the success of continuing to lose excess weight."
Some may also suffer from the problem of not losing weight, due to eating foods high in the content of calories, despite the small size or apparent mass. So when you notice that you do not lose weight, you should track and collect calorie intake in the foods you normally eat. By repeating this exercise for just a few weeks, one automatically adjusts the practice of a healthy way of making the calories for his daily drinks and meals commensurate with his body's need and level of physical activity.
3- Food and meals
Eat unhealthy quality of foods. The basis of weight loss diet is to achieve both: remove the increase in the amount of body weight present, and work to start building the body again healthyly. "Eating a healthy variety of healthy foods" is the way to do it. This means eating fruits, vegetables, pulses, whole grains, dairy products, healthy meats, fish and seafood. In addition to this diversification, it is important to focus on the "proteins", because they are the most important food component in the diet to reduce body weight and prevent the return of weight gain.
According to medical sources, making proteins make up between 30 and 40 percent of daily caloric energy can stimulate the biochemical processes of body metabolism, and also suppress hunger and reduce appetite for food. The presence of proteins in the stomach inhibits production of ghrelin, or what is scientifically known as "hunger hormone."
In breakfast, which is important to eat when working to reduce weight, it is worth eating proteins, as in eggs and beans, chickpeas and dairy products. According to medical studies, protein-rich breakfasts suppress hunger for a long period of time and prevent excessive binge eating. The researchers from the University of Missouri, published in the August 6, 2014 issue of the Journal of Nutrition, the results of their study on the comparison of high-protein breakfast with low, and said in the results: "Eating breakfast reduces the binge eating. The results suggest that eating protein-rich breakfast reduces the craving for after-meal eating, especially for overweight or obese young people. " "Eating a protein-rich breakfast" is one of the most successful behaviors in trying to lower body weight.
4- How to eat meals. The distribution of the amount of daily food on a number of meals is relative and varies according to the conditions of the person and his environment. But the most important meal of the day is the "breakfast" one takes at the beginning of the day. It is true that medical sources, advised in certain health conditions, such as diabetes, divide daily meals into several small meals.
But in normal circumstances, one can divide his daily food: breakfast and two more meals, lunch and dinner, with a very light dinner, with attention to adjust the "total amount" of calories in food and drink daily not exceeding the requirements of weight reduction diet.
When eating a meal, reduce the amount of food in each bite, chew the food well, be careful to eat, be careful to start eating soup and salad vegetables, and not continue to eat to the fullness of the meal, but to the point of breaking hunger. These behaviors are all scientifically proven to reduce the amount of food eaten in a meal, and have proved useful in the success of reducing body weight. Another thing the medical authorities remember is that "Mindful Eating" is already the most important ingredient in the success of a weight-loss diet, and that one of the most important causes of weight loss is "mindless eating." This means that: When eating the meal, the brain should focus on eating in a healthy way, without any distractions such as watching television or thinking about other things, for example, that the level of distraction (from healthy eating) is ZERO Zero Distractions Level.
5- Fluids and beverages
QUALITY OF LIQUID AND BEVERAGES Three things to consider are liquids: first, to drink enough water for the body; Being able to drink enough water is a powerful factor in the success of your weight loss diet.
Several medical studies have reported that drinking water about half an hour before a meal makes a 40 percent difference in body weight loss compared to those who are not keen to supply the body with water. One reason is that the availability of water in the body activates biochemical processes to burn calorie calories in the body, and drinking water before the meal reduces the amount of food eaten in the meal.
The water supply signal is the output of urine of pale yellow or transparent color. Other studies have noted the usefulness of drinking coffee and green or red tea in stimulating the chemical metabolism of the body, especially the role of caffeine in it. It is important to drink naturally without sugar and other additives. For sugary, non-gaseous and sugary beverages, it is worth minimizing the intake of sugars.
And finally – sleep and sports
Pay attention to sleep. Good sleep is one of the health behaviors, which one of its benefits help in controlling body weight. The results of several medical studies have noted that sleep disorders are one of the reasons affecting the emergence of obesity. There are several mechanisms for this relationship between sleep disorders and body weight, and there is no room for further presentation. Some of these were presented in the June 22, 2018 edition of your health supplement with the Middle East.
Physical exercise. Aerobic exercise is an excellent way to burn calories and improve physical and mental health. It seems to be particularly effective for losing belly fat, which is unhealthy fat. These exercises stimulate the cardiovascular and lungs, such as jogging, cycling and swimming.
Another important type of exercise is reducing body weight, which is muscle-strengthening and muscle-strengthening exercises. Examples include strength exercises using moderate weights and muscle movement many times. These exercises themselves, and within complex mechanisms, beneficial in fat burning body.
This fat burning does not occur in the exercise of these exercises, but in the following times. The formation of a "mass" of good size in the muscles, contributes to the burning of calories. In fact, muscle is the holocaust or the place where the greatest amount of calories is burned. When the muscles are atrophied and not built, the body loses muscle function in increasing the body's ability to eliminate the calories that will subsequently accumulate as fat.
ليست هناك تعليقات