If you've been on a diet for a long time and aren't seeing long-term results, it's most likely because you're doing something wrong. We review the main reasons why you are not losing weight.
1. Not eating enough
Oddly enough, one of the reasons why you are not losing
weight that may go unnoticed is the fact that you are not eating enough.
Starting a weight loss diet does not mean excessively restricting caloric
expenditure . In fact, this is something that you should not do, as it will
increase the risk of feeling anxiety and not controlling your food intakes.
Therefore, the appropriate measure is to calculate the
amount of calories we need during the day to day, and make sure not to exceed
them. In this way, to follow a diet correctly and to be able to lose weight in
an effective way, it will be essential to eat properly .
Read this article:
How to eat a balanced diet to lose weight
2. Eating in front of the television or computer
Another very common reason why many people fail to lose
weight is by eating distractedly. Eating in front of the television or the
computer , while we play a video game or watch a series or a movie makes us not
control well the amounts we eat . This is because the distraction our brain is
subjected to prevents it from properly managing the feeling of satiety.
In this sense, we should try to focus solely on eating. In
addition, doing it with friends or family can slow down the rate at which we
eat, making our body feel full more quickly.
3. Not getting enough exercise
Another common problem why you are not losing weight is that
you overestimate your caloric expenditure during exercise. A walk around the
neighborhood may not be enough for physical exercise for the whole week.
We can consult with a professional about what type of
exercise is best for us according to our needs and according to the objectives
we want to achieve. In this way, we will know if we need to increase the amount
of daily exercise that we must do in order to lose weight.
4. Forgetting the diet during the weekends
There are many people who indulge in certain luxuries while
dieting. On the one hand, this is highly recommended. Following a diet,
especially if it is a fairly strict one, can increase our anxiety level in the
face of food cravings. Therefore, it never hurts to give ourselves a little
whim as a reward for our efforts throughout a week.
The problem is when those licenses that we allow ourselves
make the diet counterproductive. If we properly follow a healthy and balanced
diet during the week, but take advantage of the weekend to eat exclusively junk
food , we will be damaging the principles of the diet and ourselves.
5. Your exercise routine is little varied
Another reason you may not be losing weight is that you
follow an exercise routine that hardly changes. If you do this, you run the
risk of your body getting used to those exercises and developing the muscle
memory to do certain movements. Over time, your body will have adapted to
exercise and will become more efficient at these activities , reducing caloric
expenditure.
If you want to get the most out of the hours of physical
exercise, try to vary your routine every several weeks . In this way, you can
"confuse" your muscles so that they do not adapt to a specific type
of exercise. Do not forget to accompany it with a healthy diet, as this study
from the University of Illinois states.
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6. Not getting enough sleep
Lastly, adequate rest will be essential in order to lose
weight. If you do not find your problem in any of the previous points, perhaps
the reason why you are not losing weight is because you do not sleep properly .
Adults should sleep approximately 8 hours a day. Otherwise, we can alter our
metabolism, making it much more difficult for us to burn calories during the
day to day. This is stated in this study by the Miguel Hernández University.
In fact, research conducted by the University of
Chicago indicates that there is a
relationship between sleep duration and poor sleep quality with disorders such
as obesity.
Specifically, sleep loss causes metabolic and endocrine
alterations linked to obesity, such as decreased glucose tolerance, decreased
insulin sensitivity, and increased hunger and appetite.
In short, when we do not see positive results after several
weeks or months of dieting, it is probably because we are within one of the
points on this list. If you want to lose weight in a correct and moderate way,
follow a healthy diet and combine it with a good rest and regular physical
exercise . So you can achieve less sedentary habits that will help you
enormously in your day to day.
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