When we want to lose weight, we often make the mistake of trying inappropriate diets and exercises. These methods can prevent weight loss or even increase weight. Calories are a unit of measure that indicates the amount of energy contained in food and drink. The body needs a certain number of calories to function. Any excess calories will turn into fat, which will increase overall weight. The body can only lose weight if it burns more calories than it takes in. You can lose weight by following a low-calorie diet and regular exercise. However, many factors can prevent weight loss.
1. Rely on physical exercise without dieting.
The body must burn more calories than it consumes in order to lose weight. Being in a caloric deficit is essential for weight loss. This means that the body burns more calories than it takes in from food. Exercise is an effective way to burn calories. However, to lose significant weight, it is necessary to combine physical exercise and a reduction in calorie consumption.
Research suggests that without sufficient changes in diet, exercise alone is unlikely to cause substantial weight loss in most people.
A person may be able to lose weight with an extremely high level of exercise, but even then it is unlikely that they will lose more than 2 kilograms.
Research also suggests that people tend to eat more when they exercise regularly. This can make it difficult to maintain a calorie deficit and lose weight. The best way to lose weight is to combine physical exercise with a low-calorie diet.
2. Follow a fad diet
Many fad diets are not based on scientific evidence and can be counterproductive for weight loss. The large amount of money that people make from creating weight loss diets has led to a tremendous variety. Many of these diets are very restrictive and can cause health problems. In addition, these diets can be difficult to follow, and most people regain the lost weight soon after stopping the diet.
The most effective and healthiest diets are very varied and balanced. It is important to eat fewer calories, but this should not be the result of extreme restrictions on major food groups. However, it is beneficial to limit the consumption of sugar and unhealthy fats such as trans fats.
3. Lack of movement
Some scientists recommend exercising 225-420 minutes a week for effective weight loss.
Regular exercise is essential for weight loss. A study published in the journal Medicine & Science in Sports & Exercise suggests getting at least 225 to 420 minutes of physical activity per week for effective weight loss. It is important to maintain this level for a long time.
Doing different types of exercise can also affect weight loss. The two main types of exercise are aerobic and anaerobic. Aerobic or endurance exercise involves the continuous and repeated use of large muscle groups such as the arms and legs. Running and cycling are examples of aerobic exercise.
Anaerobic exercise involves short, intense bursts of activity. Heavy weight training or sprinting are examples of anaerobic exercise.
While aerobic exercise relies on a continuous supply of oxygen to provide energy, anaerobic exercise gets all its energy from glucose stored in the muscles.
Both forms of exercise have several general health benefits, but there is some debate about which is more beneficial for weight loss.
According to the American College of Sports Medicine, aerobic exercise has a direct effect on weight loss, but anaerobic exercise alone does not. Anaerobic exercise can build muscle and burn fat, but because muscle weighs more than fat, no weight loss will occur. In contrast, anaerobic exercise can convert body fat into muscle mass. Since muscle weighs more than fat, this likely explains the lack of weight loss from anaerobic exercise.
Anaerobic exercise, such as weight training, can also increase the body’s basal metabolic rate. This means that they can have a longer effect. A combination of aerobic and anaerobic exercise is probably the best exercise method for weight loss.
4. Sweetened drinks
Consuming too many sugary drinks can prevent weight loss.
Research shows that the amount of sugar in the diet affects weight gain. But much of this phenomenon could be specifically linked to the consumption of sugary drinks. It’s easy to forget that drinks are part of the diet. But many sugary drinks are high in calories. Unlike various high-calorie foods, these drinks do not suppress hunger and provide the body with an insufficient amount of energy. It is therefore easier to consume too many sugary drinks without realizing it. Research suggests that sugary drinks may play a role in obesity, type 2 diabetes and heart disease. Limiting or eliminating the consumption of sugary drinks can help improve weight loss.
5. Poor sleep quality
Poor quality or insufficient sleep can affect weight loss. Studies show that poor sleep can increase the risk of obesity and diabetes. It’s also possible that lack of sleep can interfere with the body’s ability to regulate hunger.
In a study of 472 obese adults, time spent sleeping was a strong predictor of the success of an intensive weight loss program. Another significant predictor was stress. Adults ages 18 to 65 should aim for 7 to 9 hours of sleep per night. Older adults should aim for 7-8 hours.
Drinking too much alcohol can prevent weight loss because it is high in calories. Alcohol is a high-calorie drink. For example, a 33 cl beer contains on average about 153 calories and a glass of red wine 125 calories. Drinking four beers in one evening can increase the body’s daily caloric intake by 612 calories. The data suggest that moderate alcohol consumption is unlikely to cause an increase in body fat, but higher alcohol consumption does.
In most cases, it is not necessary to completely avoid alcohol to lose weight. It is still possible to lose weight by consuming about two to three alcoholic beverages per week. It can help to stick to a low-calorie type of alcohol (beer and red wine).
Do you like our content?
Get our latest publications free and direct to your inbox every day