5 Acute Reasons Why You're Not Losing Weight on a Diet and Exercise

Why aren't you losing weight by eating right? Why am I eating right and not losing weight?

Why do I eat 6 times a day and not lose weight?
Why don't I skip breakfast and lose weight? Why do I eat only healthy and wholesome food and not lose weight? Why do I only eat slow carbohydrates and not lose weight? Why don’t I eat sweet and unhealthy foods and lose weight? Why do my skinny girlfriends eat everything, drink, don’t follow a diet, don’t train like me and look better than me? Many of you have probably asked similar questions and fell into despair without being able to find an answer?

There may be a lot of possible answers here - but the simplest and most accessible one is that what you are doing is wrong!

1. too many calories. Most likely you are simply eating too much. Yes Yes Yes! Too many calories from healthy foods will make you just as fat as too many calories from unhealthy foods! For most people, the answer lies not in the so-called “Proper Nutrition”, not in the number of meals, not in giving up sweets, fatty foods - but in the simple number of calories and the ratio of macronutrients. After all, a lot of people eat far from the postulates of PP, they don’t eat like fitness models - but they look very good.

2. too few calories. After people eat a lot and for a very long time, they suddenly switch to a reduced diet - cutting too many calories, which ultimately leads their body to metabolic adaptation and the fat refuses to go away. 10-20 Kilograms of excess fat do not appear in 2 weeks - and they will not go away in a 14-day diet!

3. you have health problems. By eating junk food, you are harming your health. By eating healthy food, you are harming your health. Yes! , It may be so! Too much of a good thing can also be bad, just as what is good for one can be bad for another. Author Marina Korsunskaya. Too much protein can be harmful, too much fiber and too many vitamins (applies only to tablets) can also be harmful. Too much exercise, eating too often. Many things can cause deterioration in health. In any case, it is necessary to run tests and consult with a specialist (certified physician - doctor - specialist.

4. genetics - you have a naturally slow metabolism. This is not a reason to despair, because metabolism, like muscles, mind and talent, needs to be trained. If you are not naturally gifted with a beautiful figure, this does not mean that you cannot make it better. Thus, if you have a naturally good figure, you can easily ruin it.

5. deception. Often people just lie. They deceive themselves and others - about how much, what and how they eat, how much and how they exercise, they deceive themselves and their doctor, trainer, and nutrition consultant.

Asking a similar question to yourself, or hearing such a question from others. In 99% of cases the answer will be one or more of these 5 points.

Why does weight stay the same with proper nutrition and regular exercise?

Sometimes, even with a balanced diet, it is not possible to achieve fat burning, and a logical question arises as to why the weight does not come off with proper nutrition. Adding intense training also often does not produce positive results. In this case, it is worth paying attention to the probable reasons that prevent you from losing excess weight with regular exercise and proper nutrition:

Thyroid dysfunction, which can cause you to gain weight even with a strict diet and frequent exercise.
Constant lack of sleep. Sleeping less than 7 hours a day interferes with the complete burning of fat deposits.
Little water consumption slows down metabolism and contributes to sagging skin and problems with stool.
A hearty dinner. Excess calories before bed, which the body simply does not have time to burn, will negatively affect your figure.
Excessively intense sports without breaks and relaxation. Incorrectly calculated intensity of exercise can slow down the fat burning process due to an increase in the body's level of cortisol, the stress hormone. For women during their periods, excessively intense exercise is contraindicated as it can increase menstrual symptoms.

Unnecessarily increasing the intensity of your workout can have a negative impact on your health. Sometimes it is enough to change the physical activity program to get the weight loss process off the ground: introduce new exercises, exercise at a different time.

Why am I eating healthy but not losing weight? A story of two glasses

Professor Alexey Kovalkov

In order to visualize why and how hormonal imbalance leads to obesity, imagine two glasses (or even put them in front of you for greater clarity). One glass symbolizes energy, the other - weight. Water that can be poured into glasses is food. In a healthy newborn child, all of whose vital systems are in balance and harmony, the level of filling of the glasses matches perfectly: the child receives nutrition, which is distributed in equal shares to energy and growth.

However, as the child matures, hormonal factors or carbohydrate abuse (or both) come into play, and the situation changes.

“Breakage” of weight regulation mechanisms leads to the fact that nutrients from food do not provide energy, and weight increases, but not because the child is stretched; it is growing in breadth. The energy glass is half empty, but the weight glass is constantly replenished. And it’s not the quantity of food or even its quality—the problem is the state of health.

The schoolboy is scolded that he is lethargic, fat, a mattress, and cannot run a hundred meters. Hormonal problems that cause disruptions in growth and development become more complex, and acquired eating disorders are added when, in desperation, a child or teenager who is actually sick tries to limit himself in food. But willpower has nothing to do with it, he is physically unable not to eat or eat less, his energy level is already below par, and his carbohydrate dependence and insulin sensitivity are such that without food he literally begins to shake. He eats a piece of bread or a chocolate bar and lets go. And so on endlessly.

Here you need the help of an endocrinologist, an experienced nutritionist, and not “character education,” a fitness trainer or a psychotherapist.

But, unfortunately, few people seriously think about it. And a person lives his life with one glass half-empty and the other full, goes on diets, and suffers from eating disorders. Because his parents did not understand that a person’s weight and desires are controlled by hormones. Well, we’ll try it now.

Proper nutrition is a complex science. In order not to anger the almighty hormones, you can neither starve nor force yourself to eat!

How quickly does weight come off with proper nutrition?

To know how quickly weight goes off with proper nutrition, it is important to consider the following factors:

calorie content and nutritional properties of food;
portion sizes;
regularity of nutrition;
experience of following various diets, due to which metabolic disorders could occur;
level of regular physical activity;
changes in hormonal levels (especially typical for women: hormonal disruptions are often observed after childbirth);
individual characteristics of the body.

Before we talk about how fast you can lose weight, you should understand the difference between weight loss and fat loss. At the beginning of losing weight, the body begins to lose weight by getting rid of excess water, and fat burning begins only at the next stage. During this period, you need to start training, doing physical exercises that will help get rid of such unwanted “bonuses” of weight loss as cellulite and stretch marks.

Why am I not losing weight by eating right? _IRON_LADY_

Why am I not losing weight with diet and exercise???

Many girls who start training, begin to follow a proper diet, do not eat anything harmful, after 2-3 weeks they begin to be disappointed. And disappointment comes with the question, why do I train for 2-3 weeks, eat right, and is my weight the same? Such thoughts arise in almost every girl, because in her head there is a mindset that when you follow a diet - you will lose weight quickly! And then I started training, eating right, and nothing happened in 2-3 weeks! If only I would go on a kefir (buckwheat, Kremlin) diet and during this time I would become a reed!!! Girls, what you dream about, about quick results, is not the path of a girl who comes to training and a proper nutrition system. Quick results are the path to poor health; quickly only muscles and water leave our body, which we destroy in the process of unhealthy diets, which are full of their uniqueness and super results on the Internet! While on a diet, you lose weight due to muscles, due to water, the scales show your weight loss and you are happy. And then what do you get? You get less kilograms, less muscle tissue, light bones, a dehydrated body, but at the same time the % of fat has increased and your sides are just as fat, your legs are flabby, but you are happy with the number on the scales! You have lost 5, 10, 20 kilograms thanks to the diet! Loose skin, lack of muscle and a large layer of fat are still there! Next, you start eating as before, the weight begins to grow, because during such a diet the body was under stress, the weight grows quickly, and this is not the weight of muscle mass, those beautiful shapes and curves, but fat! The same fat that adds bumps to your body in the form of cellulite, folds on the sides, back and stomach, and thick legs! If your goal is just such a result, then go on diets, but you will never be satisfied with the result!

How does weight come off when losing weight?

Start by understanding why you decided to lose weight. Need to fit into your old jeans? Perhaps you want to re-experience in bed the same relaxedness that you lost with the acquisition of extra pounds? Or are your only winter boots too small for you, but you don’t have the money for new ones? No, that will not do! If these are, indeed, the very reasons why you started the process of losing your fat, then there is no point in all these actions.

Once you fit into your old jeans, you'll gain weight again. And as soon as you get a great orgasm in bed, you will again notice your figure. And spring will come, and the boots will end up in the box, and your foot will increase in size again due to swelling. The only correct motivation for final and irrevocably effective weight loss can only be the desire to change your life. Change from edge to edge, from toothbrush, to place of residence.

And on the way to this goal, losing weight is not the main thing. The most important thing is to love yourself and accept yourself with all your shortcomings. As soon as you do this, as soon as you begin to respect yourself and your body, then you will no longer want to eat bread in front of the TV at night, you will not want to relieve stress from time to time with a pack of chips, a bucket of ice cream and a can of cola.

Health experts agree on how weight comes off when you lose weight. A person begins to lose weight by first getting rid of excess fluid in the body; at the second stage, the previously accumulated adipose tissue is eliminated. During this period, you should begin to engage in physical exercises, which will help prevent such unpleasant consequences of losing weight as sagging skin and cellulite.

You can often hear from those who have recently started working out in the gym the question of why, when you start playing sports, do you gain weight? This paradox is explained by several reasons:

Accumulation of fluid in muscle tissue. As the load increases, the body, in order to adapt to new conditions, saturates the muscles with glycogen, which retains fluid. This will change after a few weeks as the body adapts to the physical effort, metabolism increases, and weight begins to fall off.
Binge eating. A person ceases to control his diet, believing that he will compensate for the abundant food by exercising more actively. Food must correspond to the energy intensity of the load, and only then the question of why weight does not decrease will lose relevance.

To know how quickly weight goes off with proper nutrition, you should consider some factors:

Calorie content, portion size, regularity of food intake, combination of foods.
A history of numerous experiments with diets that caused your metabolism to be disrupted.
The presence or absence of regular physical activity.
Hormonal imbalance in women can additionally negatively affect why weight does not decrease.
Features of the body.
A figure of 2-5 kg per month is considered safe, then gaining back the lost kilograms will be much more difficult.

Many people are familiar with the situation: as a result of a new lifestyle, body weight begins to decrease, a person feels light, energetic, plays sports with greater dedication, but when trying on clothes, he does not understand why the volume does not go away when losing weight. There are several explanations for this:

If you eat foods that are too low in calories, your body will experience serious stress and will burn muscle tissue instead of lipid tissue.
It is necessary to work out all parts of the body, diversify the exercises, otherwise losing weight in volume will be difficult.
Since centimeters are lost first in those places that began to gain weight last, you may not notice how the buttocks area, arms or inner thighs have decreased.
The less time you devote to sports, the slower your volume will go.
Excess salt retains water in the body, which is a common reason why centimeters stand still.

Why don't you lose weight when you're on a diet? At a low start

When going on a diet, many expect, if not instant results, then at least obvious changes. And this is really a very important psychological component. By denying ourselves our favorite foods, we step on the scale and want to see our well-deserved “reward.” But it’s still not there... Few people have enough motivation to endure hardships. Try a different route. Start your weight loss journey with active weight loss. Let’s make a reservation right away - this is not pure fat mass, not the weight that will leave you forever. In a short period of time, you will lose mostly water. But the feeling of lightness and the treasured numbers on the scales will help instill self-confidence and inspire further, more painstaking work.

One of the phases of Pierre DUCAN’s weight loss system, “Attack,” is suitable for this task. During it, the menu consists exclusively of protein: meat, fish, eggs, low-fat processed foods. The duration varies from 1 to 10 days (no more!) and depends on how many extra pounds you plan to remove. For example, excess weight up to 5 kg - 1-2 days, from 5 to 10 kg - 3-5 days, from 10 kg or more - 5-7 days. Weight loss during this period can be up to 6 kg

Allowed products on "Attack"

Lean meat: veal, beef (with the exception of entrecote and beef sirloin), rabbit Pork and lamb are prohibited!
Offal: beef, veal and poultry liver, kidneys and veal tongue tip of beef tongue
Poultry (I think you can’t eat it), and duck
Lean ham (no pork skin). Fat content from 2 to 4%
All fish, without exception: fresh or smoked, fatty, canned in its own juice
Any crustaceans and molluscs
Eggs. Up to two yolks per day. Protein - unlimited per day. If you have high cholesterol, eat no more than 3-4 yolks per week
Low-fat dairy products: cottage cheese, natural yoghurts, kefir, skim milk, skimmed milk powder (do not exceed 3 tablespoons per day).

All these products must be prepared without fat. You can consume them without any restrictions in quantity and at any time of the day.

Why does cholesterol increase with proper nutrition?

Proper nutrition is the best prevention of hypercholesterolemia and the most important point in the treatment of this disease. However, a sudden transition to a new diet can only worsen the situation and provoke an increase in cholesterol levels. Therefore, the best option is a smooth transition to proper nutrition. At the same time, the transition does not need to be stretched out for a month or even a year. The best way is to take care of your diet, reduce your intake of carbohydrates, mostly fast ones, and replace them with proteins.

Often the cause of rising cholesterol levels, even with proper nutrition, is overwork due to excessive physical exertion. A sharp transition from a sedentary lifestyle to complex sports training can provoke a jump in cholesterol levels. If you avoid extremes and establish a balanced regime of exercise and rest, cholesterol will only decrease.

A one-time detection of increased cholesterol may not indicate anything other than a violation of the diet on the day before the test. It is necessary to undergo repeated medical examination to establish the exact result.

How much weight do you lose with proper nutrition? Is it possible to lose weight with proper nutrition without exercise?

For those who are in a hurry, I will answer right away - you can. And even without sports. It's all about the subtleties of the process. And for those who are in no hurry, I’ll tell you the subtleties.

Nowadays the concept of proper nutrition is very fashionable and popular. Nowadays the concept of proper nutrition is very fashionable and popular. It even has its own abbreviation - PP. It is not surprising that PP has become popular - since it is a rather general concept and everyone by it means what they like.

What is proper nutrition on the Internet? In general terms, something not very fatty, not very sweet, without additives or preservatives, and definitely not fried. And a great variety of products fall into this category - cereals, muffins, muesli, nuts, pasta, cheeses. This is all mixed with no less proper cucumbers and zucchini, and consumed no less correctly five times a day.

That is, a cake from a store is not a PP, but a homemade pie with cottage cheese is quite a PP. And to turn it into a storehouse of usefulness, you can also add honey and sprinkle nuts and fruits on top. A handful of nuts.

Do you know what handful a person who is losing weight has? It won't seem enough. I once weighed these handfuls. The norm is 20 grams of nuts, or even less. It's only 5 nuts. It turns out to be such a miniature handful that it becomes quite sad.

And 30 grams of the same grapes fit into exactly three grapes! Three!

And if you approach it from this point of view, then a pie with cottage cheese is, of course, better for the body than the same store-bought cake with the taste of cottage cheese.

Okay, let's leave the pie and move on to the soup. Soup is also a favorite dish for those losing weight - there is only water there. I am showing you a very healthy soup.

Important!

The cheese in the soup, and even in such quantities, covered in oil, really confused me, and out of curiosity I armed myself with a calculator. I just couldn’t reach the stated 40 kcal per hundred grams. 400 grams of cheese, almost half a kilo of potatoes and half a kilo of shrimp for good measure. I tried asking the experts for the recipe, why is this so? But the expert was adamant - there are exactly as many calories as written.

I will not be too lazy to calculate and show you the absolute non-dietary nature of this dish, which contains almost 400 kcal of oil alone:

processed cream cheese 400 grams - 292 kcal * 400 grams = 1168 kcal;
potatoes 400 grams - 86 kcal * 400 grams = 344 kcal;
onion 1 piece -42 kcal*100 grams = 42 kcal;
1 carrot – 41 kcal*100 grams = 41 kcal;
peeled shrimp 500 grams - 91 kcal * 500 grams = 455 kcal;
vegetable oil 40 grams - 899 kcal * 40 grams = 360 kcal;
salt, herbs - let it be 10 kcal.

Total 2420 kcal for the whole soup. And then, if you haven’t put a little more delicious cheese and a little more potatoes somewhere, don’t throw it away, and you didn’t pour the oil by eye. Now the entire soup must be weighed in fact and divided by the calorie content in one hundred grams, since it is useless to calculate according to the recipe - during the cooking process the soup is boiled down and the volume decreases.

And so you prepare this wonderful soup and pour yourself a bowl. A plate contains from three hundred grams, if the plate is very small - miniature. And then you remain hungry. After all, it’s just soup—water, so to speak. And with the soup you also need a second dish and compote. By the way, many people losing weight on PP cannot do without absolutely proper whole grain bread.

Is it possible to lose weight on such a program? Can! Provided that you maintain a balance of calories - that is, the number of kcal received should be less than the amount spent. It turns out that you ate a bowl of soup and go for walks until the evening.

Is it possible to lose weight on PP without sports? It is possible if you maintain the same calorie balance. What about sports? This is also possible if you maintain a balance of calories.

I would like to mention that sport is currently a panacea. Finally, face the truth. These two hundred kcal spent will not cover the energy intensity of even a piece of pie prepared according to all the canons of proper nutrition. The fact that you are sweaty and tired in most cases indicates poor physical fitness, and not a kiloton of kcal burned.

So let's be objective! If by proper nutrition you only mean home-cooked food, not cooked in a frying pan, then you won’t just lose weight. To lose weight, proper nutrition must also be balanced in calories! And here, honestly, it doesn’t matter whether the diet is healthy or not - a person will lose weight with a deficit of any calories, whether the right ones or not.

Weight does not come off with proper nutrition - top 10 main reasons

No. 1: Weighing
Many girls do not suspect that the reason for losing weight can be simple scales, which sometimes tend to break or show not entirely correct numbers. So before you panic, make sure they are in good working order.
In addition, it is advisable to weigh yourself once a day (in the morning on an empty stomach) and preferably after visiting the toilet. If you monitor your weight regularly, then try to measure the result exclusively on your home scale.
#2: Calories
If you consume more calories than you expend, then this result is quite natural. The biggest mistake of people who struggle with excess weight is that, in their opinion, fitness classes allow them to eat a little extra sweets. Which, of course, is not true at all!
To control, you need to keep a food diary, with which you can record everything you eat during the day.
The diary will help you clearly see your own nutrition mistakes that you wouldn’t even notice at first glance. Moreover, you will be able to soberly evaluate your diet and draw appropriate conclusions about what you can eat and what you should give up. And most importantly, you will see which of the excess foods played the main role in weight gain.
No. 3: Diet
In order for your body to work “like a clock,” it must be properly “tuned.” So, you used to eat three meals a day, but now you need to make adjustments.
To do this, divide your breakfast into two parts and eat the first at 8 a.m., and the second at 11 a.m. Then have lunch, and at 4 p.m. eat fruit, and only then start dinner (the principle of fractional meals). Thus, you will force your body to spend all the energy it receives, which comes regularly, without the opportunity to store it in reserve.
No. 4: Fluid retention in the body There are a lot of foods that can retain excess fluid in the body, which can be the main reason that weight stays the same.
For example, an additional liter of water shows plus one kilogram on the scale, although this is not fat, but just water, which will be eliminated by the body by the evening. Also try to reduce your salt intake whenever possible.
No. 5: Lack of fluid in the body
Water is the most important component in the life of every person, because we inherently consist of 80% of it.
As a result of a lack of fluid, metabolism is disrupted/slowed down, which encourages the appearance of extra pounds.
In addition, water not only helps quench our thirst, but also perfectly suppresses appetite and involves all stored fats in metabolic processes.
Read also: How to lose 20 kg in a month (urgently) - Examples at home
No. 6: Nutrition and sports
Many people naively believe that if they exercise and at the same time adhere to proper nutrition, this will be enough to lose weight. But this opinion is wrong! When playing sports, you must adhere to a certain principle of nutrition, and only then will you be able to experience the full power of this technique in your personal experience.
In order for the results to be as positive as possible, you need to eat exactly 2 hours before training and 2 hours after, because at this time the body spends all its energy and in return does not receive any recharging; accordingly, it begins to take energy from fat reserves.
But keep in mind that the food must be “correct”, for example, boiled meat with salad, natural yogurt or low-fat kefir.
No. 7: Improper exercise
The most suitable option for people who want to lose weight would be cardio exercises, with which you can not only lose extra pounds on your waist or hips, but also strengthen the entire cardiovascular system. But there is one thing! Such exercises should take at least 40 minutes a day, because during the first 15 minutes of activity, for example, running, the body begins to feed the muscles with glucose, which is in the blood, and only then fat deposits begin to be used.
But if your weight still stubbornly stands still and does not want to move at all, then try to take it with cunning. A very effective method in this case would be to switch from intense workouts to calmer ones, such as swimming, yoga, callanetics or Pilates.
Relax your body, let it know that it is calm and ready to conquer new heights, and then it will reciprocate your feelings.
No. 8: Premenstrual period in women
Most women in the premenstrual period can gain extra pounds, the rest who managed to avoid this fate are simply among those who are less susceptible to estrogen, “thanks to” which fluid is retained in the body, breasts swell, nervousness and irritability appear, and, most importantly, unpleasant, the feeling of hunger increases.
But, fortunately, after this period the weight returns to normal, however, if you strictly follow the diet during menstruation.
No. 9: Walking deficit
Unfortunately, you and I have long forgotten how wonderful it is to walk around the city at night with your loved one. But this is also beneficial for our body - not only will you be able to burn extra calories eaten at dinner in this way, but you will also feel how it will affect your sleep.
Everyone knows that sound sleep is the key to health, so after such walks you will sleep like a baby. To keep your weight on track, walk every day for at least 30 minutes.
#10: Food Substitution
For weight loss, protein, which we are used to getting from food, is very important.
Therefore, in your diet, try to consume foods such as poultry, beef, veal, fish, seafood and dairy as much as possible. This will help you keep your muscles toned and increase your metabolic rate.
But it is best to avoid carbohydrates, or at least not to consume them in the evening, because they can increase the level of glucose in the blood, which in turn is fraught with consequences in the form of excess fat deposits. In the morning before 12 o'clock you can eat sweets, but after that you should completely avoid them.

easy-lose-weight.info

Why don't you lose weight when you're in a calorie deficit? Why aren't you losing weight when you're in a calorie deficit?

The trainer of the reality show “Transformation” Yulia Mayevskaya (@julymaevskaya) told why you need to be patient when losing weight, what metabolic adaptation is and why a calorie deficit does not always guarantee a minus on the scale.

1 Reason #1: forcing events

Weight is not gained or lost in a week - this is a rather long process. Not a single “fast” diet will help you regain your waistline - you will get rid of water, but you will remain with your “fat”.

In the process of losing weight, it is important to create a small calorie deficit - 10-15%.

I emphasize – small! Fasting will only worsen the situation - the body will “turn on” emergency mode and begin to transform everything that gets into it into subcutaneous fatty tissue.

Losing weight is a “wave-like” process. It goes fast at first. The first results are very motivating - I want to cook chicken breast and bake pp cupcakes with even greater diligence. But the less fat deposits become, the more difficult it is for the body to part with them. Seeing “stagnation”, many abandon training and proper nutrition halfway to success.

Remember: “correct” weight loss is 1% of total body weight per week. If you weigh 100 kg, say goodbye to 1 kg, and if you weigh 60, say goodbye to 600 g. Be patient and everything will work out.

Reason #2: self-deception

When losing weight, it is important to observe the daily calorie intake and the balance of KBZHU. Often people come to me with the phrase “I don’t eat anything at all.” We begin to count this as “nothing” and we end up with a calorie surplus of 15-20%. In such conditions, there can be no talk of any weight loss. Keep a diary and record every cup of coffee and every crumb of bread. Did you take a bite out of your child's ice cream? Recorded! “Borrowed” two nuts from a colleague? We recorded this fact in our diary! 90% of people incorrectly estimate the amount they eat - be honest with yourself.

Reason #3: water retention

If you have completely eliminated water-retaining foods from your diet, this does not mean that you have gotten rid of edema once and for all. Even a slight calorie deficit causes mild stress, which releases cortisol into the blood. Just like dairy products, fast carbohydrates, and salty foods, it retains water, and this “masks” weight loss.

There is no need to worry about provoking the release of a new “portion” of cortisol. If you do everything correctly and experts have ruled out diseases and serious disorders, the fat layer will decrease.

Reason #4: Metabolic Adaptation

Metabolism knows how to adapt to changing conditions. This is one of the main biological reasons for stopping weight loss. How to deal with this phenomenon?

Metabolism is a “hodgepodge” of four components: TEF – the thermic effect of food, BMR – basal metabolism, EAT – training thermogenesis and NEAT – non-training thermogenesis.

Basal metabolism is responsible for all processes occurring in the body: information processing, breathing, eye movement and even turning the head. About 70% of incoming calories are spent on this.

The lower the weight, the less energy-intensive it is to maintain normal functioning. Many do not take this into account, continuing to eat 1,700 kcal per day, although the norm has long dropped to 1,500.

Non-exercise thermogenesis is physical activity that is in no way related to training in the gym or the so-called “household” calorie consumption. Walking the dog, jogging after a departing train, and typing at the computer require about 30% of your daily calorie intake.

Training thermogenesis is self-explanatory - it's the calories burned during exercise. In this case, energy consumption depends on the type of load and time. Here I have some surprising news: you spend about 15% of your total calories on exercise. It is impossible to “use up” all the cakes and pastries that you ate during the day in one lesson. This is a mistake many people lose weight make. By purchasing a gym membership, a person automatically begins to eat more. Don't do this - keep an eye on your KBZHU balance.

The body also spends calories on digesting food - about 5%. As in the case of basal metabolism, the dependence is directly proportional: less food means less energy consumption.

Having changed your diet, “live” with it for a month - during this time it will become clear whether you need to recalculate your daily calorie intake downward or not.

High expectations from training

Many people are familiar with the feeling when, after several workouts, you want to flutter and it seems that the process of losing weight has been started irrevocably.
A person who has never been involved in sports perceives doing morning exercises or several hours in the gym a week as a lot of work that should be rewarded. A few exercise sessions are not enough to magically evaporate the weight. Based on this, you need to stay away from trainers and fitness centers that promise results in a short time. This is dangerous to your health.

To burn fat, you need to properly plan your daily routine and workouts and stick to them for a long time. There is no need to expect dramatic results - they will come with time. The process of “sculpting” an ideal figure includes developing new eating habits, a love of sports and physical activity, and patience on the way to results.

What to do if you can't lose weight

The reasons why you can’t lose excess weight are discussed. It remains to figure out what to do if you are not losing weight. For this there are general rules and recommendations from fitness trainers and professional nutritionists:

eat in small frequent portions, chew food slowly;
calorie expenditure should be greater than their intake;
track your nutrition - keep a diary, write down everything you eat;
maintain water balance - 2 liters per day is enough to lose weight;
eat before training to prevent active muscles from burning;
exercise intensively, alternating strength and cardio training;
arrange fasting days every week;
set aside a cheat meal - a day for eating a forbidden tasty dish - sweets, cakes, pizza, but only in small quantities;
to get rid of stress, do yoga, meditation, consult a psychologist, find joyful moments in life to gain energy and endorphins;
get rid of the obsession with losing weight;
maintain a sleep schedule;
take detoxification courses every six months, stop smoking and drinking alcohol;
check your hormonal levels, follow a diet in accordance with your doctor’s instructions;
calculate the correct amount of calorie intake, body mass index, percentage of fat and muscle tissue;
find the right motivation, set a program for your brain to carry it out.

Don't go hungry - have a snack

During the working day, you will probably want to have a snack more than once at the most inopportune times, when there are still a couple of hours before lunch. No problem: bring a tasty and nutritious snack with you to avoid the temptation to fill up on office cookies and sandwiches from the vending machine.

A handful of almonds or cashews, a couple of boiled eggs, fruit, whole grain bread or cottage cheese - it won't take much time to put together a healthy snack, and as a result you won't have to feel hungry.

Plus, you will also increase your productivity: according to a recent study by scientists from the University of Barcelona, workers who regularly snack during the working day worked twice as efficiently as their colleagues who endured until lunch and then spent about an hour in a state of lazy dozing.

And, of course, don’t forget about liquid: teas, fermented milk drinks, various fruit drinks, juices and sodas like cola are 85-99% water, which means they will perfectly maintain the water balance in your body. Just watch the amount of sugar you consume: you need about 65 g of it per day, and, say, 100 ml of cola contains 10.6 g of sugar.

Monitor your energy balance

The full functioning of your body and, accordingly, its normal weight are possible only if you maintain the correct balance of consumed substances - proteins, fats, carbohydrates. Do you prefer carbohydrates from vegetables, fruits and cereals?

And you’re right: these are complex carbohydrates, which should account for 80-90% of the daily carbohydrate intake. The remaining 20-10% of carbohydrates can be obtained from easily digestible carbohydrates from sweet fruits, dried fruits, juices or soda such as cola, sweets, dark chocolate, honey, jam.

The share of easily digestible carbohydrates (glucose, sugar, lactose, etc.) in healthy people should not be more than 25% of the total amount of carbohydrates in the diet.

Determine how many meals you have per day, and then divide your daily food intake into equal portions. “It doesn’t matter whether you eat three times a day or six,” says dietitian Alan Aragon. “If you stick to the norm, there will be results.”

To help you find out your daily calorie intake and also calculate how many nutrients you need to consume daily, use the simple formula developed by Aragon:

Your weight X 2.2 X the number of hours per week you exercise + 9.5 = Daily calorie intake.

Example: Let's say you weigh 85 kg. If you exercise 3 hours a week, then add 3 and 9.5 and multiply the result (12.5) by weight (85) and by 2.2. Result: 2337.5. This is your daily calorie intake.
Your weight X 2 = proteins (in grams)
Your weight X 1.1 = fat (in grams)

Daily calorie intake is protein (in grams) X 4 + fat in grams X 9 and /4 = carbohydrates in grams.

Example: if you weigh 85 kg, you need 187 g of protein and 93.5 g of fat. Find out the volume of carbohydrates this way: multiply the volume of proteins (here - 187) by 4 (it will be 748), the volume of fat (here - 93.5) by 9 (here - 841.5) and add up the results - in the described case it comes out to 1589.5.

Now subtract this number from your daily calorie intake (2337.5). The result is 748. Divide the resulting number by 4. Total: 187, this is your daily carbohydrate requirement (in grams).

Don't run from sweets

If you have decided to lose weight or simply start eating right, this does not mean that you will have to completely give up sugar and sweets - however, only if you lead an active lifestyle. “During physical activity, sugar is not stored in the form of fat, since its absorption occurs without insulin, the main hormone of fat formation,” says nutritionist Natalya Fadeeva.

It is insulin that causes excess glucose to be stored in fat reserves. If, after eating or drinking something sweet, you get on a treadmill or get on a bike, glucose goes into energy into working muscles and is not stored in fat.”

So the rule is simple: drink a glass of cold cola or fruit juice and let your muscles work. You can run vigorously or take a long walk, or turn on your favorite song and dance energetically for a few minutes.

Don't sit still

“Keep in mind: the cause of obesity is not sugar at all, but an energy imbalance in the body,” explains Natalya Fadeeva. “Gaining excess weight is the result of consuming more calories than the body expends during basic metabolic processes and physical activity.”

Accordingly, all your efforts to have a balanced diet are in vain if you only digest food while sitting in the office, and then on a comfortable sofa at home.

Your task is to maintain energy balance in the body, which means leading an active lifestyle. Running shoes, dumbbells, horizontal bars and other sports equipment should not become occasional buddies, but real “iron” friends.

In addition, try to move as much as possible during the working day. Now you’ll finish reading the article and run up the stairs from the second to the fourth floor and back. You'll see - in a couple of days these periodic runs will begin to give you pleasure, and in a month they will have a positive effect on your weight.

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Insulin resistance and diabetes

Diabetes increases our appetite, and we are especially drawn to sweets, sugar, and carbohydrate-rich foods. They are usually stored in the body rather than used due to biochemical changes caused by diabetes.

These two conditions promote the deposition of visceral fat. This fat is found in the abdominal cavity around the internal organs. The presence of such fat is a cause for concern. Visceral fat can produce a variety of substances that lead to weight gain.

Why food is not tolerated by the body

Intolerance is the result of a lack of components for the normal digestion process. Rosenstein describes a case where a family came to see her, where the father was Jewish and the mother was from the Philippines. Their children are sick: one has neurodermatitis, the second has diabetes, the third has an intestinal disease, the fourth has a mental disorder. No specialists could cure the children.

The analysis showed that the pathologies have one cause. Children cannot tolerate casein and gluten. For Filipinos, this diet is not basic. An individual diet has been developed for children. All of them were practically cured.

Nutritionist Sergei Sergeev describes an episode when an athlete stopped achieving results in sports. Tests showed that he was not eating properly. Pork and beef are allergens for an athlete. After eliminating these products, results in sports increased.

Most Russians are intolerant to sugar from cane, because there are no enzymes to digest it. However, they do not take beet sugar, but cane sugar, thinking that it is healthier.

Why doesn't the weight come off during training?

When training under the influence of physical activity, the body actively accumulates muscle mass. When adipose tissue is lost, the space it occupied is filled with muscle fibers. Because muscle weighs more than fat, it is common to see no weight loss when you step on the scale after a workout. It should be understood that it is not excess weight that increases, but useful body weight. The body gets stronger and becomes stronger than it was before training.

It should be understood that not every exercise can help burn excess weight. By increasing the total volume of physical activity, you should also increase the intensity of the training process. This will help you burn more calories per workout. Swimming, jogging, and any aerobic exercise show good effectiveness when it comes to burning extra calories.