Most people regain at least some, if not all, of the weight, regain. Because? It has a lot to do with one’s mindset, initial and long-term goals, careful planning, and forecasting. It also has a lot to do with the media constantly bombarding us with information on how we should lose weight and how to do it.
There is a lot of focus on how it will make us look and feel great. But very little is said about how to maintain it and how to maintain the new and improved body shape. Losing excess weight is only part of the battle.
It’s just the beginning of the journey, but most people don’t think that way or just forget that it’s a lifelong change in attitude and lifestyle. Here are 7 of the most common reasons why lost weight is regained.
1. unrealistic goals
If you set unrealistic goals, it is very unlikely that you will achieve them. And even if you do, it’s not good for your health and you run the risk of getting it back. Studies show that the best goal you can achieve is to lose 10% of your current weight. Small steps are the best. If you set the goal too high and reach it quickly, this is not healthy weight loss and therefore will not have the lasting effect you are looking for.
2. very restrictive diets
Crash diets or those that restrict large food groups are also not a good idea. If you limit your food intake too much, your weight loss will drop, but so will your dedication. It is simply not sustainable and after a short time, you lose motivation, stop and take everything back, all because you are overloading your body and not feeding it properly so that it craves all the bad things to restore energy.
Many people choose to exercise every day, sometimes several times a day, for weight loss.
It works at first, but even that isn’t sustainable, especially if you’ve never exercised before. If you go from zero exercises to spending every day at the gym, you will just feel exhausted and want to quit. It’s best to start small, exercise for 30 minutes three times a week, and work from there on up.
Another disadvantage of overtraining is that once you reach your goal, you will most likely stop exercising so much and your body will interpret it as “time to weight regain”.
4. underlying problems
Another common reason people regain the weight they lost is that it wasn’t the real problem. If you’re depressed or struggling with emotional issues, losing weight isn’t really going to help you. You will likely find that after all the hard work you are still unhappy and will return to your old habits. It is important to address these other underlying issues first.
5. Sedentary lifestyle
A sedentary lifestyle is not good for anyone. We have to move. So if you’ve weight loss and then decided you can now spend hours in front of the TV or computer and drive 2 blocks to the store instead of walking – we have bad news for you. All this sitting leads to weight gain. Always stay active!
6. go back to old habits
The most common culprit for weight gain is simply returning to old habits. Many people don’t realize that you can’t just go back to eating the way you used to. It does not work like that. If you were overweight before, you need a lifestyle change, a sustainable diet, and an exercise program that you will stick to for the rest of your life. If you stick to it only in the short term, your weight loss will be short term too.
Stress is another reason people gain weight. Maybe you are doing everything right, eating right, exercising. But when you’re stressed out, your body probably craves all the bad things like chocolate and fast food. And you might think that cheating once or twice won’t change much, but those cheating meals really stack up.
You Stopped Paying Attention to Protein
When you reach your weight goal, some of the regulated eating habits will inevitably be forgotten. And if that includes eating adequate amounts of protein, that could be why the weight is creeping back up. While an adequate intake of nutrients can keep your muscles from breaking down, insufficient intake can slow your metabolism down. Just maintaining muscle mass will help you burn calories faster, so your body will turn to burn unwanted fat. Without muscle, you are more prone to unwanted weight gain.
The protein requirement varies from person to person. For many people, however, a daily intake of 0.8 to one gram of protein per kilogram of body weight should be sufficient to maintain their weight loss.
For a 130 pound person, that would mean anywhere from 46 to 58 grams of protein. Good sources of nutrients include low-fat dairy products, beans, chicken, fish, lean beef and pork, and quinoa. These protein-rich snacks can also help you add more nutrients to your diet.
You suffer from chronic inflammation
Whether it’s from seasonal allergies, hidden food allergens, or eating too many of these inflammatory foods, chronic inflammation can be a dieter’s worst nightmare. While inflammation is a natural defense reaction the body uses to fight and get rid of potentially harmful invaders, when the immune system goes nuts it can negatively affect weight.
Because when the body is constantly under attack, according to a study published in the Journal of Clinical Endocrinology and Metabolism, inflammatory biomarkers accumulate and circulate in the blood or are stored in the fat cells and especially in the abdominal fat cells.
So even if you’ve weight lost, if you’ve only lost subcutaneous fat and no belly fat, the researchers suspect that the belly fat can still release these inflammatory biochemicals that further aggravate inflammation, cause weight gain, and force the fatty acids in the blood to rise.
The result: your body gets into a downward spiral that increases your waistline.
Avoid foods high in saturated fat and fructose, as these two substances have been linked to direct increases in belly fat, and speak to an allergist to see if anything you eat could make inflammation worse. Most importantly, try these methods to lose your belly in 14 days.
Many of us spend a lot of time sitting, at our desks, or watching Netflix. And experts say this can lead to an increased risk of heart disease and cancer, as well as premature death, regardless of whether you still have time to exercise. A report published in the Annals of Internal Medicine found that those who focus their exercise in a single session and spend the rest of the day sitting face the same negative health risks as those who do not move at all, including recovering the chore lost weight.
Sitting at your desk all day will start to shed those bulging biceps and abs that you worked hard for in the gym, according to experts. This slows down your resting metabolism and can make it harder to reach your weight loss goal.
You don’t have to announce your weight goal in two weeks. According to studies published in the journals Diabetes Care and BMJ, taking a two-minute walk every half-hour is sufficient.
When overweight and obese middle-aged adults interrupted sitting time with short walks every 30 minutes, they reduced the self-reported fatigue, minimized blood sugar spikes, and lowered post-meal insulin levels, which in turn keeps food cravings at bay and promotes fat burning! Set your phone’s alarm clock so you don’t forget to take a break.
Your morning snacks will boost your brainpower, banish cravings, maintain weight loss, and boost your muscle-building – but only if you eat them. Forgoing the most important meal of the day can help reduce calories in the morning, but at lunchtime, you are more prone to overeating to compensate for a rumbling belly.
Additionally, statistics from the National Weight Control Registry (NWCR), which collected more than 20 years of data on dieters who lost at least 30 pounds and maintained them for at least a year, found that 78% of those dieters eat breakfast every day.
It can be one of the easiest meals to prepare, but it can be difficult to decide which dish you like best. That’s if you haven’t read our exclusive report on how to choose the best breakfast for you.
Healthy weight loss drinks that you might want to try
Sometimes they say that candy, croissants, and all kinds of baked goods and alcohol are not enough to achieve a sculpted figure and safely wear light clothing. Fat burning and metabolism in general also depend heavily on the amount and quality of fluids you consume on a daily basis.
We don’t mean to say that you should go on a liquid diet, as it would actually be harmful to your health. But it might be a good idea to replace the sugary sodas, sodas, and the many lattes and frappuccinos that you consume every day with healthier drinks, you know?
Drink as much water as you can – it really is the best and cheapest drink ever. Not to mention the fact that water is vital to the body and that water helps the body get rid of toxins. Some of you may be surprised, but you don’t have to drink “8 glasses a day”. The amount of water you will need depends on many factors, such as B. Your height, weight, height, the foods you eat, etc. It is important to drink enough to stay hydrated and try to drink most of it in the first half of the day. to prevent swelling from water retention, which can occur if you drink too much before bed.
Green tea is known to help the body eliminate toxins, normalize digestion, and cleanse the gastrointestinal tract. This also generally leads to weight loss and reduced gas and bloating. But again: green tea is not magic. You can just have a cake and then have a cup of green tea afterward so everything will be better. However, it can help make you feel better after a large meal as it speeds up digestion.
There’s a reason people are taught to drink ginger tea for stomach upsets. Ginger can calm the stomach and is also well suited to speed up the metabolism. But if ginger tea isn’t your thing, you can also try ginger lemonade. It is very easy to do. All you need is ginger, freshly squeezed grapefruit juice, mint, water, and a teaspoon of honey. Mix the whole thing with some ice and you have a delicious, healthy, and refreshing drink.
Kefir is a fermented drink, and we know fermented things are good for digestion. Nutritionists recommend drinking kefir every day. Kefir is full of good bacteria that promote healthy microflora in your intestines, which in turn solves your digestive problems and can lead to natural weight loss. You can also add spices like cinnamon, turmeric, cardamom, coriander, or cloves to enhance the effects of the kefir and speed up your metabolism.
Drinking smoothies is not the same as a week-long fast, a liquid diet, or some kind of crazy detox. Smoothies can be easily integrated into the normal diet and replace a sugary snack. For best results, make smoothies with metabolism-boosting vegetables like broccoli, spinach, celery, ginger, lettuce, cucumber, and parsley.
Most of us eat too many carbohydrates or fats but not enough protein. Protein is the most important thing when it comes to losing weight because protein ensures a feeling of satiety and helps build muscle.
So if you’re looking to shed a few pounds, it might be a good idea to incorporate protein shakes into your diet. A protein shake is a good idea for people who skip breakfast and then overeat at dinner. A protein shake ensures a longer feeling of satiety, prevents overeating during the day, and also provides you with the protein you need.