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 measurement that indicates the amount of energy contained in food and drink. The body needs a certain number of calories to function. It will turn any excess calories into fat, which will increase the 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 exercising regularly. However, many factors can prevent weight loss.
1. Rely on physical exercise without addressing diet.
The body must burn more calories than it consumes for a person to lose weight. Being in a calorie deficit is essential to losing weight. This implies that the body burns more calories than it receives from food. Exercise is an effective way to burn calories. But to lose weight significantly, it is necessary to combine physical exercise and the reduction of calorie consumption.
Research has shown that without sufficient changes in diet, exercise alone is unlikely to cause material weight loss for most people.
A person may be able to lose weight with extremely high levels of exercise, but even then they are unlikely to lose more than 2 kilograms.
Research also shows that people tend to eat more when they exercise regularly. This can make it harder 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 amounts of money that people make paying for weight loss diets has led to an overwhelming variety. Many of these diets are very restrictive and can cause health problems. Additionally, these diets can be difficult to follow, and most people regain the lost weight soon after stopping the diet.
The most effective and healthy diets are very varied and balanced. It is important to eat fewer calories, but this should not lead to extreme restrictions on major food groups. It is beneficial to reduce the consumption of sugar and unhealthy fats, such as trans fats.
3. Not getting enough exercise
Some researchers recommend exercising for 225-420 minutes per 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 over a long period of 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 repetitive use of large muscle groups, such as the arms and legs. Jogging and cycling are examples of aerobic exercise.
Anaerobic exercises involve short, intense periods 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 receives all of 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 helpful 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 since muscle weighs more than fat, there will be no weight loss. In contrast, anaerobic exercise can turn body fat into lean muscle. 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 they can have a longer lasting effect. A combination of aerobic and anaerobic exercise is probably the best exercise method for weight loss.
4. Sugary drinks
Consuming too many sugary drinks can prevent weight loss.
Research has shown that the amount of sugar in the diet influences weight gain. But much of this phenomenon could be 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 satisfy 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 conducted that sugary drinks could 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 quality sleep
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 a lack of sleep can disrupt the body’s ability to regulate hunger.
In a study of 472 obese adults, time spent sleeping was a strong predictor of success on an intensive weight loss program. Stress was the other significant predictor. Adults aged 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 about 153 calories, and a glass of red wine 125 calories, on average. Drinking four beers in one evening can increase the body’s daily calorie intake by 612 calories. The data suggests that light alcohol consumption is not likely to cause an increase in body fat, but heavier alcohol consumption will.
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 or three alcoholic beverages per week. It may help to stick to a lower calorie type of alcohol (beer and red wine).
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