- 1) Maybe you lose weight without your sightings
- 2) You don’t record what you ate
- 3) You don’t eat enough protein
- 4) You eat too many calories
- 5) You don’t use your muscles
- 6) You don’t do stamina
- 7) You sleep badly
- 8) You haven’t overcome carbohydrates.
- 9) You don’t drink enough water
- 10)You drink too much alcohol
- 11) You’re too obsessed with diet
When you lose weight, your body defends itself.
It is common to manage to lose a lot of weight at first, without much effort. However, weight loss can reduce or stop altogether, and this quite quickly.
Icelandic nutritionist Krist Gunnars states on his website 20 common reasons for this phenomenon.
Below are his valuable tips for crossing the glass ceiling and continuing the progress.
1) Maybe you lose weight without your sightings
If you feel like you have reached a glass ceiling, and can’t lose more weight, perhaps you need to relax.
It is widespread for the balance to stabilize for a few days (or weeks). This does NOT mean that you have stopped losing fat.
Bodyweight tends to fluctuate by a few kilos at once. It depends on your diet & your hormones, which have a significant impact on the amount of water in your body, particularly in women.
If you are exercising to slim down, you may also be gaining muscle mass. The phenomenon is particularly intense after the first sessions when you resume regular exercise. Bones, too, strengthen. They become denser, and therefore also more massive.
These are good things because the purpose is to lose fat, not only weight.
Therefore, it is advisable not only to use the balance to measure your progress. Don’t also forget to measure your waistline and thigh circumference and measure your weight once a month with a scale that measures your muscle, fat, and bone content.
Another thing: the way your clothes fit and your impression when looking in the mirror are excellent indications. This can change favorably even when your weight is stable. It is then your body that improves.
Morality, unless you’ve been stuck on the same weight for at least 2 weeks, you probably don’t have to worry about anything.
2) You don’t record what you ate
Awareness of what you eat is critical when you are trying to lose weight. A lot of people have no idea what they do really eat.
Studies show that noting what you ate helps you lose weight.
It’s not all about counting calories or even weighing your food. Before you start your plate, put on your table, everything you plan to eat and take a picture with your smartphone. If you can’t help but snack outside meals (or if healthy snacks like a handful of almonds or carrots are part of your healthy lifestyle to lose weight), take a picture of it too.
Keep this habit before eating anything, including drinks (except water) as they are caloric, sometimes very caloric like fruit juice, alcohol. They act on appetite even when they are at zero percent.
You can also, of course, write down what you eat in a notebook.
Studies show that simply noting or photographing what you eat makes you lose weight faster because you follow what you absorb much better.
And if your scale doesn’t want to go down, go back to the movie of everything you’ve eaten in the last fortnight. Maybe you won’t finally be so surprised not to lose more pounds.
3) You don’t eat enough protein
Protein is the most essential nutrient for weight loss.
Eating 20-30% protein can increase energy consumption by 80 to 100 calories per day; And you’ll automatically consume fewer calories a day.
This also dramatically reduces cravings and the desire for junk food.
This is because of proteins on appetite-regulating hormones, such as ghrelin.
If you’re used to breakfast, take the opportunity to eat plenty of protein on this occasion. The traditional English breakfast of bacon, white beans, eggs is excellent.
You also sure of having no dips during the morning, and it is even likely that you will want to eat at night.
Eating protein aids to prevent slowing down metabolism, a common side effect of weight loss. It also helps to avoid regaining weight.
4) You eat too many calories
Stagnation can be a simple cause: you eat too many calories.
I don’t recommend counting your calories to lose weight. However, it is crucial to have a general notion of the subject, in other words being able to estimate roughly how many calories one eats per day.
Once a month, hence, you can calculate for 3 days the number of calories you ate. This will give you an intuition of what you need to hold on to the rest of the time. Many calorie calculators online on the Internet for free.
5) You don’t use your muscles
It is essential to work your muscles one way or another. Otherwise, your diet will cause you to lose your precious muscle mass at the same time as you lose your excess fat.
Strength training prevents the slowing down of metabolism and ensures that your body is healthy.
6) You don’t do stamina
Endurance sports have got a bad reputation in recent years, but walking, swimming, and running remain the most effective means of losing visceral fat.
Visceral fat is the fat that accumulates in the abdomen around the organs of the stomach. It’s the most dangerous, the worst for your health. Getting rid of it is one of the most effective ways to improve your health.
7) You sleep badly
Sleeping badly deprives you of energy. The body and brain then seek to compensate by the intake of extra calories, especially in the form of sugar.
A night of good sleep is one of the most important things to look for your mental health and physical, as well as for your line.
Studies show that poor sleep is one of the main risk factors for obesity. Adults and children who sleep poorly have an additional 55% and 89% chance of becoming obese, respectively.
8) You haven’t overcome carbohydrates.
If you have metabolic problems like diabetes, or If you have a lot of weight to lose, in this case, you should consider a low-carb diet.
In short-term studies, this type of diet showed that it caused two to three times more weight to lose weight than the classic low-fat diet that is generally recommended.
9) You don’t drink enough water
Drinking water can help you lose weight.
In a 12-week study, people who drank half a liter of water half an hour before each meal lost 45% more weight than others.
Drinking water has also been shown to increase the number of calories by 24-30% over 1.5 hours.
10)You drink too much alcohol
If you like drinking and want to lose weight, it is better to drink a brandy mixed with a non-calorie drink. Alcoholic drinks are very high in calories.
Cocktails are the worst of them all.
Also remember that alcohol itself contains 7 calories per gram, which is enormous.
Studies said that alcohol and weight are conflicting. Alcohol, it’s not really the problem, while alcoholism and heavy alcohol consumption are correlated with weight gain.
11) You’re too obsessed with diet
Diets rarely work in the long run. In any case, studies show that people who diet gain more weight in the long term.
Rather than approaching this problem from a diet point of view, your first goal might be to become healthier and happier.
Work to nourish your body rather than inflict deprivation and make weight loss a natural (and welcome) side effect!