Are You a Victim of Weight Loss Resistance?
Motivation when starting a healthy lifestyle is often immense, as people are inspired by amazing results with drastic changes in sizes that they see in others. However, the cases of weight loss resistance are the most frequently evidenced. Why do these problems occur?
The truth is, constant dieting and exercise aren’t enough, as you need to attend to a greater number of details and be attentive to common mistakes. In that sense, if you continue reading, you’ll discover the main reasons why weight loss becomes too complicated for many.
Main reasons for weight loss resistance
Resistance to losing weight is often due to a combination of the reasons that we’ll explain below. In other words, they don’t usually occur in isolation. In short, if the goal is to stop being frustrated each time you step on a scale, then you should pay attention to the following factors.
1. Drinking too little water
The importance of water for the body is well known. However, healthy routines can overlook the basics and focus on points that are considered more complex.
Generally speaking, between 1.5 and 2 liters of water per day are required. Of course, depending on weight, height, age, and activity, adjustments will have to be made to the total amount.
Beyond this, resistance to weight loss occurs because dehydration affects fat from burning in your body. Therefore, lipolysis during exercise won’t be as efficient if you don’t drink the necessary amount of water.
2. Eating worse than you think
When dieting, priority is given to concepts such as reducing the calories you ingest. And although it’s important, it shouldn’t be the only thing you evaluate in order to lose weight. For example, you should pay attention to the body’s reaction to certain dietary measures.
Eating every 3 or 4 hours can be a negative thing if, in addition, processed products are a random part of your diet. Therefore, if the balance between hunger and satiety isn’t in the right measure, the body may understand that it requires a greater conservation of energy, and so it will store the fat.
3. Presence of frequent stress
Emotional stress is another barrier to weight loss resistance. Why? Because it’s accompanied by energy saving due to the survival instinct. At the same time, food’s often used as a means to curb those uncomfortable feelings that bother us, causing us to eat more than we should and at any time.
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4. Medication interference
There are medications that alter the body’s response to weight reduction. Therefore, if you’re receiving any treatment associated with depression, diabetes or high blood pressure, a visit to a doctor will be crucial in order to avoid any incompatibility with fitness.
5. You don’t do enough physical activity
Resistance to weight loss can come after a major change. After overcoming the first stage and noticing you have a better figure, stagnation often occurs. This situation is usually the result of insufficient physical activity.
If the training routine worked before to achieve substantial changes, it’s likely that a higher intensity adjustment is required so that the physical evolution doesn’t stop.
6. Too little rest
According to a study published in the U.S. National Library of Medicine, sleeping 8 hours a day improves eating behaviors and helps maintain desired body weight.
Resting less than the minimum recommended hours causes cortisol levels to rise, which has two main effects on weight loss resistance – increased hunger and regenerative hormone deficits. Both converge in the accumulation of body fat.
7. The presence of alcohol in the diet
Finally, among the main factors that can make you a victim of weight loss resistance, we need to talk about the consumption of alcohol within your diet. In fact, even if you’re not on a diet, excessive drinking also has negative consequences.
Simply mentioning how it affects weight loss, we find that it has the necessary calories (1 gram of alcohol has more than 7.07 calories) to easily and quickly undermine the efforts of exercise. In addition, it impairs liver function and weakens the ability to burn fat.
Weight loss resistance begins with mental health
Resistance to weight loss is an evil that we shouldn’t obsess over when we see that our efforts don’t reach the desired goal. In fact, it should serve as motivation to change the habits that silently harm us.
Some additional considerations that can complement the 7 reasons above are the following:
- Consider practicing intermittent fasting
- Know your homeostatic threshold
- Don’t forget to vary your workout routines
- Don’t get distracted while eating
- Avoid drinking fruit juices and soft drinks
Likewise, taking care of your mental health is the first step that leads to physical changes. With your mind in the right place, aligning the rest of the factors won’t be an unattainable challenge. Make the necessary changes and find your ideal weight!It might interest you...