I can't lose weight, what should I do? Why am I not losing weight on proper nutrition? I can't lose weight what to do

You're doing your best - exercising actively and eating right - and yet somehow your weight stays the same, or worse, even increases. With what it can be connected? Why does hard work on yourself not bring results and fail to lose weight? There are quite a few reasons why people don't lose weight even if they exercise and eat right. Don't worry. Perhaps you will understand that some of them concern you and you will be able to find a way out of this vicious circle.

Why do we gain weight

A year ago, you could eat charlotte at night and polish dessert with sweet soda without consequences for the figure, but today it seems that the waist increases from looking at fried potatoes. What's happened? Why are the arrows of the scales slowly but surely creeping up? Why is it difficult to lose weight?

Violation of the hormonal background

Hormones control the female body like a conductor in an orchestra. The "mood" of the conductor, or rather the "behavior" of estrogen and progesterone (female sex hormones), we feel in full - from sudden mood swings to dramatic changes in taste preferences and appetite.

The first hormonal "explosion" occurs during puberty. The second is associated with pregnancy (up to 4 months of pregnancy, the production of progesterone and estrogen increases). The third stage of hormonal restructuring awaits during the period of premenopause and menopause (the ovaries produce an insufficient amount of hormones, so fat in the abdomen and thighs can “stay” at an incredible speed).

Metabolic slowdown

To the question: “Why can’t I lose weight?” you can often hear the answer: "It's about the metabolism." It is known that every 10 years, metabolic processes slow down by almost 10%. The point is a decrease in the amount of muscle mass with age, an inactive lifestyle, and a decrease in the quality of the diet.

Use of hormonal contraceptives
Changing eating behavior (decrease in appetite, increase it) is a possible side effect of hormonal drugs designed to prevent pregnancy.

Yes, in modern hormonal contraceptives, the level of estrogen is two times lower than in the “first generation” drugs, but their influence on carbohydrate metabolism cannot be completely ruled out. Often, women who use oral contraceptives are advised by experts to monitor their appetite more closely and maintain a balance between the intake of calories and their consumption.

Long-term use of "serious" drugs

It is no secret that long-term treatment based on taking antibiotics and immunomodulatory drugs can adversely affect the functioning of enzymes that promote the breakdown and normal absorption of food. In addition to such unpleasant symptoms as flatulence, diarrhea, constipation, fermentopathy directly or indirectly provokes weight gain.

The habit of eating on the run and "anything"

What could be easier, faster and more convenient than breakfast in the form of a sausage sandwich? Of course, bread and ham. You will have to cook porridge for 20 minutes, and you will eat a sandwich on the way from the apartment to the parking lot. Indeed, such a start to the day promises you at least 10-15 extra minutes. But will such a menu bring benefits? Another marshmallow in chocolate is in the mouth "absolutely imperceptibly." But after a couple of weeks of such afternoon snacks, it becomes clear that your favorite skirt has become tight at the waist.

Why You Can't Lose Weight

“I want to lose weight, but I can’t. What to do?" - perhaps the most common question on the Internet. Indeed, sometimes desire, iron willpower, and certain actions on the way to the dream figure are not enough to say goodbye to the hated kilograms. Why is it difficult to lose weight?

Top 5 mistakes that prevent you from becoming slimmer

1. We are constantly under stress

Our body's relationship with stress is very unique. Stress triggers the release of cortisol, a hormone that breaks down muscle, lowers insulin resistance, and promotes fat storage.

Stress is a survival response in emergencies, but such emergencies are extremely rare today. However, we suffer from daily, low-level, debilitating stress - waiting in traffic, over-exercising, worrying about work, kids, whining bosses, and so on. This means that your body is under constant stress. It constantly produces cortisol, causing the body to store fat because it thinks it will need fat in the future.

If you train intensively, it may be time to replace some of your loads with yoga (but not intense yoga but with a barbell, but something more peaceful and preferably in combination with - for example, kundalini yoga, Iyengar yoga, qigong), add to your daily schedule (at least cover the distance from the metro to the house not by tram, but on foot) and look for ways to eliminate stress from your life. You need this not only to lose weight, but also to get all the other benefits that come with a stress-free life.

1. You are not eating as well as you think

Perhaps you buy your groceries from health food stores, the organic section of a supermarket, or a farmer's market. But if it's mostly diet sodas, fat-free stuff, "organic" chips and sweets, breads and pasta, your diet is full of mindless fast carbs. You're helping yourself to rid yourself of guilt by purchasing all of these from a "healthy" store, but let's be honest: these products are not real food.

I recommend a whole food diet: vegetables, fruits, grains, legumes, fish (as always, I recommend my mobile recipe app for inspiration). If you eat meat, then it should not be industrially processed (that is, not dumplings, minced meat, meatballs), but cooked by you at home from a whole piece of meat, preferably the best quality available ...

1. You eat too little

The simple rule for weight loss is to eat fewer calories and move more. However, this is not always so simple, because the body is much more complex. It's a smart, living, breathing, adaptable creature that understands that it's being "starved" when you cut calories too low. And although you may think that the less you eat, the faster you will lose weight, this theory can work against you. Your body will respond to less food by making you feel hungry, and it will adapt to it by lowering your energy expenditure so you don't feel like eating as often.

1. You don't get enough sleep

Remember the joke, when the doctor asks if you get enough sleep, the patient answers - where do I get enough sleep? So, lack of sleep is stress for the body. Stress triggers the release of cortisol, which promotes fat storage. Chronic sleep deprivation can also trigger the release of cortisol, which we know causes the body to store fat instead of burning it. Another reason why getting enough sleep is essential (for some, that means getting 7-8 hours of sleep a day) is that the bulk of the fat-burning work actually happens during deep sleep! So if you are not as expected, you are missing out on an excellent opportunity to lose weight.

1. You avoid fat

We've been told for a long time that fat is the enemy. Therefore, it is very difficult to go against everyone and start eating fats, especially when the media, doctors, "experts", friends and family are convinced that fat will kill us. However, there has long been a mass of scientific evidence that fats do not kill us and do not act, contrary to beliefs, and a host of other diseases.
they contain carbohydrates and fats, all your efforts in losing weight are in vain. Good fats, such as those found in avocados, coconut oil, nuts, vegetable oils, etc., not only provide you with much-needed energy on a low-carb diet, but also help you lose weight!

Top 5 Reasons Diets Don't Work

Every second woman asks herself: “Why can't I lose weight on a diet? What am I doing wrong? It turns out that these “not so” are plenty.

1. You choose your own diet

The “virtually healthy” diagnosis that doctors give to most of us implies the presence of some contraindications. However, not everyone, having decided to start a new life on a fashionable diet, goes to the doctor to pass all the necessary tests and check how safe a particular method is for him.

In the case of self-selection of a nutrition system, do not be surprised that you will soon be interested in why the diet does not help to lose weight. And that would be the lesser evil. A bigger problem may be the negative consequences that your body experienced after testing an illiterately selected nutrition system.

1. You blindly try to achieve ghostly ideals

Of course, it's great if you can easily button up jeans that you bought 15 years ago. But, if you face the truth, such cases are rather an exception. There is such a thing as a healthy weight - the weight at which the body feels as comfortable as possible. It's about the comfort of the body. In this case, dreams of a waist like Bella Hadidego do not care at all.

The famous French nutritionist Pierre Dukan called for always and in everything to take into account the "opinion" of the body. The expert assured that almost everyone can achieve any desired figure. But, having lost weight with a height of 180 cm to 50 kg, the body will try in every possible way to "recoup" and give SOS signals (dizziness, menstrual irregularities, a sharp deterioration in the quality of hair and nails, etc.). In this mode, it is impossible to maintain weight for a long time, and it is short-sighted, because the body can not only return to its healthy weight, but also, against the background of stress, “please” with additional reserves in the form of extra pounds.

1. You only monitor the calorie content of products

It seems to you that maintaining a balance of caloric content of food is the very proper nutrition that everyone is talking about. However, you constantly wonder why you can’t lose weight with proper nutrition.
Scientists have long proven that blind and scrupulous calorie counting and safe weight loss are not synonymous.
The recommendation to consume 1200 kcal per day can be perceived in different ways. Someone will try to keep the balance of proteins, fats and carbohydrates on their plate. And someone will prefer to follow the prescription by choosing a couple of chocolate bars with nuts and nougat (their calorie content will be close to 1200 kcal) as a daily diet.

1. You constantly feel hungry

Recall those moments when you were desperately trying to cope with an acute desire to sleep, drinking your fifth cup of espresso, or feeling thirsty after eating a tom yum. As practice shows, in the fight against physiological needs, you will not be the winner. The same thing happens when a person is in the grip of hunger. Experiencing an acute need for food (glucose, vitamins, nutrients), the brain begins to work in such a way that at this moment a person cannot think of anything else except how to urgently satisfy his need. We will not even talk about bad mood, irritability and loss of strength.

This is one of the reasons why you can't lose weight. Seriously restricting yourself in food (and, in most cases, doing it on the basis of your own choice, and not on the prescription of a specialist), you risk dooming yourself to a constant feeling of hunger. So, at almost one hundred percent risk of breaking.

1. Do you perceive diet as a panacea?

Now I’m tormented, and an amazing result is guaranteed - every second girl who decides to lose weight thinks. Probably, with strict adherence to the prescriptions of the diet, with a significant reduction in the calorie content of the daily diet, with the rejection of fast carbohydrates, you will quickly reach the cherished ideal. But can you keep the result? Hardly.
Usually, nutrition systems developed by specialists consist of several stages. They take into account the need to achieve the desired indicators, the period of "consolidation" of the results, and the importance of the stage of maintaining optimal weight for a long time (often it stretches for a long time). Are you ready to admit that diet is a way of life?

Looking for the right approach

Yes, yes, exactly the approach. Why can't women lose weight? They use "solo" methods as their main tactic. However, as we have already found out, even the most severe mono-diet will not cope with extra pounds alone, and even more so in such ways it will be impossible to maintain the desired weight. What needs to be done to get the weight off the ground?

Contact the experts

If you do not have the opportunity to attend a consultation with a qualified expert, make an appointment online. Many doctors, as well as authors of methods, have special services where, in real time, losing weight can contact a doctor with any questions and track their progress. This kind of “online weight loss” is usually several times cheaper than seeing a doctor in a successful clinic.

If you decide to lose weight on your own, thoroughly study the nutrition system by which you decided to lose weight. The main thing is to draw an adequate parallel between the chosen diet and your well-being.

Having problems with the gastrointestinal tract, you should not choose a menu that contains sour fruits and vegetables, or those foods that provoke flatulence and other unpleasant symptoms. People suffering from kidney disease, it is better to refrain from diets, which are based on proteins (especially if they are proteins of animal origin).

Exercise smartly

Often, even those people who regularly go to a fitness club are often faced with the fact that they cannot lose weight when playing sports. What to do - trainers know and the latest technologies that allow you to choose the right and adequate load for a person, at which the hated fat will be burned. With the help of fitness testing (this is an ECG under stress), the expert will be able to determine your level of physical fitness, find out the scope of effective work in the heart rate, and select the degree of training intensity. By the way, in many fitness clubs, when buying a subscription, such a consultation is free of charge.

Set goals and reward your every victory

Keep a diary where you write down your daily diet and set goals for the future. I don’t “want the inner thigh muscles to get stronger and my arms to become embossed”, but “after 10 workouts, stand in the plank for 1.5 minutes, and in 60 seconds 150 jump over the rope.” If you reach your goal - reward yourself with something that gives you pleasure - new leggings, a massage session. If the goal remains a dream, keep working.

Don't ignore sports gadgets and smartphone apps

They can not only track the number of steps taken and heart rate, but also become your personal assistant: remind you to drink water, take the necessary vitamins, arrange a snack, go to training, and even provide recipes for healthy meals.

In addition, many applications provide a "share the results" function. This is especially true for those who even have a competitive diet.

Get your family involved in your weight loss

It's hard to lose weight when your house is like a candy store, and your loved ones are eating fragrant apple pie at dinner, while you are savoring a radish salad. Try to "infect" the family with your desire to eat right. Cook by replacing unhealthy foods with healthier ones: if children cannot live without mayonnaise, cook it yourself, if your husband loves rich pork borscht, offer him an alternative with turkey meat, and serve grilled vegetables instead of mashed potatoes. Gradually, your family will "get a taste."

When to expect results

The human body is a very complex mechanism. He hates strict rules and will try with all his might to keep the accumulated "wealth". Do not set too ambitious goals for him. Yes, maybe you will be able to get rid of 10 kg in a month (through incredible efforts, of course), but you definitely shouldn’t expect gratitude from the body in the form of excellent health for such feats ... Remember, rapid weight loss is stress, and stress is a hormone cortisol, which not only accelerates fat gain, but also destroys muscle.

Experts like to say that you need to choose a diet that a person can then follow for a lifetime. It turns out that the body has a “defense system” in case hungry times come (that is, a low-calorie diet). At the time of calorie restriction, our smart body begins to accumulate fat for the future, so often when a person finishes a diet, he not only returns the lost kilograms, but also begins to gain new ones with a vengeance.

According to the WHO recommendation, the optimal weight loss that does not harm health is 2 kg per month (that is, 500 g per week). Keep this in mind when you dream of wearing a dress two sizes smaller in a week.

Recently, I have paid a lot of attention to the beneficial properties of many foods.

We gave some useful recipes, we wrote about what foods are better to exclude from the diet (sugar and carbonated drinks).

And many follow these tips, but still can not lose weight even a little.

But I cannot see you all the time and control you. It’s just that there are really completely hidden reasons why you can’t lose weight ... And you just don’t notice it.

I completely agree with you on how insulting it is when you work on yourself for a whole week, and then standing on the scales you see the same numbers as before.

You sometimes even scream at the moment of this strong disappointment: “Not even one kilogram has gone away ?!” Is not it? …

Even sometimes, most likely, it seems to you that something is wrong with the arrow on the scales or the battery in the scales has run out, and sometimes you just want to take and throw the scales out the window! …

No, your arrow is not broken at all, so put the scale on the floor and start analyzing.

Just don't make more mistakes...

You may want to use diet pills, fad diets, and all sorts of obscure gadgets like fat-burning clothes and so on at such times. And all to start the weekly weight loss cycle again, but I ask you to stop for a minute.

I want you to consider the fact that you can unknowingly impair your results in proper weight loss by making some common mistakes.

Can't Lose Weight What To Do? …

Yes, we already had some good ones if you used those recommendations of mine.

Here are 9 reasons why you can't lose weight and what you can do about it...

1. You skipped breakfast

You may think that by skipping breakfast you will remove some of the cherished calories that interfere with you. And for this, by the way, you do not need to do a lot of effort, agree? Just lying down a little more, it seems to you that you are going the right way ...

For reference: both tissues and muscles produce lipases when they are actively working, for example, when walking or even standing (muscles are still in tension).

According to the SYNEVO clinic data, this is also an important hormone. Cortisol is a regulator of carbohydrate metabolism in the body, and also takes part in the development of stress reactions. Cortisol is characterized by a daily rhythm of secretion: the maximum concentration is observed in the morning, and the minimum concentration in the evening hours.

But at the same time, cortisol promotes the accumulation of fat, and this stored fat usually accumulates around the waist like a bulky belt. which you cannot remove.

5. You skipped your morning exercises.

Most people don't have the willpower to wake up early, let alone exercise.

But it's a great idea to do morning exercises or yoga. While everyone is sleeping this is the best time. Then, after having a proper breakfast with all family members, you will quench your thirst for hunger and fill your body with the calories you need.

Many people think that they will sleep better, and then in the evening they will do things that will help them.

And some people have generally interesting ideas - to do exercises before going to bed, when they have already put their children and husband to bed ..))) or maybe together with their husband ... Well, how do you recognize yourself? Or do you do nothing at all from the exercises? …

But if you debug your exercises for the evening or, even worse, at night, you can unknowingly become a hostage and eat extra calories.

So when you're about to incorporate workouts into your daily schedule, make sure you're working out at the right time and in the right direction.

6. You are constantly doing your monotonous cardio.

Cardio workouts are great for our organs and especially the heart; it strengthens the blood and at the same time strengthens.

But many people are too fond of cardio loads: they do them often, for a long time and monotonously. This can lead to the fact that you yourself will force your body to burn

Do you want to properly burn fat and build muscle?

Then know... When you burn your glycogen stores, your body will crave sugar to replenish its levels. And then ... hello overweight! And he will come because you will eat additional amounts of carbohydrates and sugars.

Instead, you should focus on strength training in addition to cardio. You can focus on yoga, which is very different from cardio. This will allow you to remove extra pounds much faster.

Keep in mind that your weight on the scale may not decrease, especially if you are not a completely overweight person. The thing is that when you build your body and want to make it lean and strong at the same time, your muscles can become tight and a little bigger than before.

You will simply gain additional mass, but the fat will go away and the arrow of your scales will remain in place. It seems to be the most pleasant reason when you should not be upset about this, right?

But during training, always keep a groovy balance. Always - during and after training!

7. You don't drink enough water.

You simply have to make sure that your body is constantly hydrated.

Many certified trainers, such as Olga Reiholdt, who is always available to help you, say that water not only hydrates your body, but also speeds up your metabolism and suppresses hunger.

So when you feel like drinking a glass of water first, then evaluate how good you feel.

They will not let you get drunk, but on the contrary, they can even make you want to drink even more, as they are known for dehydrating us.

Well, remember, sometimes after drinking a good quality drink, it seems to us that you will want to drink so much that you are constantly reaching for this bottle ... Right?

And those, in turn, will only make you gain extra pounds. Well, we will not develop this topic much, we wrote a lot about it -

I know how hard it is sometimes to drink a glass of water, but trust me, it's worth it. If it's so terrible for you, try some other spices to turn plain water into a super healthy drink.

8. You constantly buy extra food.

I am more than sure that you always pay with a card in stores ... You will say such a century. And one cannot but agree with this, because the 21st century is the century of high technologies.

You may think that when you buy healthy food and if you pay with a credit or debit card, you can be a little more lenient on casual purchases, i.e.

One study recalls that people who use credit cards when they go to the grocery store buy a lot more unhealthy food than those who use cash.

Although one may not agree with this. For example, I often use the card, although I mostly go to the farmers' market for food, but there you can't use the cards, there are no terminals.

Perhaps that study would just fit this example.

I just know from many people, even the closest ones, that the more often you go to the store, the more you buy unnecessary food. This time... Also, if you go shopping for groceries even once a week, you'd better use a list. Without it, you will take what your eyes fall on.

And if there is a card in your pocket, then you will collect even more without looking at the balance.

Every time you start a diet, you must clear your home of low-quality and bad food. Do not buy too much and do not eat too much.

9. You take care of children again and finish eating after them.

Do you take care of your children again and eat up all the leftover food from their plate with them? Familiar?…

It's depressing when you can't lose weight, even if you put all your efforts into it. What to do if training, diet, lifestyle changes do not bring the desired result and excess weight does not go away? It is at such moments that 99% of women give up. It’s easier to do nothing and not deny yourself anything than to continue working on yourself. But this is a trap. Let's find out the main reasons why the weight does not go away and analyze the options for solving this problem.

There are scientifically proven reasons why it is impossible to lose weight with proper nutrition. Let's take a look at them.

1. You don't understand the difference between fat and mass.

Did you know that weight loss is often confused with fat loss and muscle building? When you say you want to lose weight, rephrase that sentence and say you want to get rid of flabbiness. When you first start your weight loss program, you will be losing water. This is what the scales will show. But after a few days, the body will begin to build muscle. The more you eat protein foods and exercise, the more muscle mass you will gain and the more fit your body will look. Your weight readings will increase and you may decide that you are gaining weight rather than losing weight. Simply put, always look at your body fat ratio to see if you're getting rid of it or not. You can calculate the percentage of fat mass in any gym.

2. Your weight loss goals are unattainable.

High expectations from the weight loss program can also disappoint you. I personally heard many women ask: “why am I not losing weight?”, But at the same time they had a normal weight. If you need to lose weight, do it, but assess the situation adequately.

Losing five pounds in a week is impossible, and I'm talking about fat mass, not body weight in the form of excess water. Fashionable diets may promise the impossible, but they do not guarantee stable results. Excess fat should go away gradually. Write down your short-term goals in a journal. For example, give up sugar in drinks or lose one kilogram in a week. This will make your goals more realistic and achievable. Once you achieve one small goal, you will notice changes in your appearance, thoughts, muscle activity and morale.

3. You think you're eating right

Isn't it a real problem when you eat healthy and still haven't lost an ounce? Any person will be amazed and disappointed. Take a close look at your diet, especially snacks and drinks. Ideally, one meal should contain protein, fiber, complex carbohydrates, and healthy fats. Protein should take 10 - 35% of calories, carbohydrates 45 - 65% of calories, 20 - 35% of calories should come from fats. Protein sources include chicken breast, lean turkey, lean pork, mushrooms and legumes, tofu, and soy. You need to eat vegetables and fruits to get enough fiber and complex carbohydrates. Include nuts, seeds, avocados, refined oils, olive oil, flaxseed oil, and similar foods in your diet to provide healthy fats.

In addition, you need to watch what you eat between main meals. This is where many of us make a mistake. Energy drinks, packaged fruit and vegetable juices, soda, coffee with cream and sugar, potato waffles, sauces, mayonnaise, fried chicken, and even too many vegetables and fruits as a snack can be a reason why you fail to lose weight. To make sure you're really eating right, don't forget to log everything you've eaten throughout the day. This will give you an idea of ​​why the weight isn't coming off and where dietary changes need to be made.

4. You have a problem with hormones

Hormones play a very important role in a woman's life. Hormones such as cortisol (stress hormone), ghrelin (hunger hormone), thyroid hormone (hypothyroidism can cause weight gain), insulin (excess in blood can lead to resistance, resulting in weight gain and diabetes), and leptin (excess causing increased appetite) can be detrimental to your health.

This condition is dangerous because you will not immediately notice that this hormonal system has failed. And that it is hormones that cause you to want to eat more, and your metabolism has become slower. Consult a doctor or nutritionist, take the necessary tests. Follow prescriptions to balance hormone levels.

5. Lack of mixed training

So, you are already exercising and have lost a few pounds, but the body remains flabby. An important question is whether you do any other workouts besides cardio. If not, then this will be the answer to the question - “why am I on a diet, but the weight does not go away?” Cardio is great, but strength training is a must. Strength training will keep your muscles in good shape, speed up your metabolism and help you shape a beautiful figure.

6. Health problems

Thyroid disease, insulin resistance, polycystic ovary syndrome, sleep apnea, Cushing's syndrome and others can be the reason why weight does not come off. If you are following the regimen, but have not yet undergone a medical examination, be sure to do so. There is no reason to worry too much about this, since most of these diagnoses can be bypassed. A doctor, a nutritionist and an experienced trainer will help you create the right weight loss program.

7. Know your genetics so you don't try to jump over your head

Genetics plays the most important role for every creature on earth. It determines the appearance, physiological functions and even behavior. If you have ever seen people who eat a lot and do not gain weight, you understand what we are talking about. Metabolism can be slow by nature and it will be difficult to lose weight. You need to consult a doctor and fitness trainer to take into account the influence of genes when drawing up a weight loss program. A healthy lifestyle, proper nutrition and regular exercise are of great importance. But your body will not respond to lifestyle changes as quickly as another person. You must adhere to an individual program.

8. You don't drink enough water.

Our body consists of more than 75% water. Water helps to maintain homeostasis and elasticity of the cell membrane, supports many functions and biological reactions: digestion and absorption of nutrients, their transportation and removal of processed products. With a small amount of water entering the body, these processes fail. Metabolism slows down, toxins are not removed, digestion is slow. If you want to lose weight, all these biological processes must work at a high level. And without enough water, this is not possible. Drink 3-4 liters of water a day. If you exercise, drink even more.

9. You're Not Getting Enough Protein

Protein is an integral part of our body. It is found everywhere - from hair to enzymes in the body. A sufficient amount of lean protein will help build muscle and get a beautiful body. Proteins take a long time to digest and take a lot of energy, which can also contribute to weight loss. You should try to eat at least one protein dish with every meal. Include chicken breasts, turkey, mushrooms, legumes, soy and soy milk, and tofu in your diet. You should consume 0.8 g of protein per kilogram of your body weight.

10. Improper food preparation

“I buy healthy foods, eat the right amount of them and do exercises, but I just can’t lose weight,” this is often heard from people who do not understand the role played by the way a product is prepared. Deep frying, cooking too long, overcooking can deprive foods of some nutritional properties or make them unhealthy. Try to eat vegetables raw, boiled, stewed, or blanched. Cook meat on the grill or in the oven, cook soups. For frying, use oil in a spray bottle or natural extra virgin olive oil. Avoid overcooked or burnt food.

11. Sedentary work

If you have a sedentary job, you probably spend up to 8 hours a day at your desk. This slows down the process of losing weight. Sitting still slows down your metabolism and makes sure that every bite you eat is stored in reserve. Sedentary workers tend to have more belly fat than other parts of the body. Start taking breaks every hour and move around to keep your blood circulating and carrying nutrients and oxygen around your body. This will boost your metabolism.

12. Eliminate fat

Many are surprised: “I completely gave up fatty foods, but I’m not losing weight.” If you want to get rid of excess fat, you need to start eating healthy fats. Healthy fats contain omega-3 acids and reduce inflammation, which can lead to obesity. Fats are essential for maintaining healthy cell function. Include almonds, walnuts, macadamia, pistachios, olive oil, rice bran oil, flaxseeds, linseed oil, chia seeds, pumpkin seeds, sunflower seeds, sunflower and peanut butter in your diet. But do not consume these foods without measure, an excess of healthy fats will also lead to weight gain.

13. You still haven't cut back on sugars and carbs.

Sometimes we are unaware that a product contains a large amount of sugar or carbohydrates. Read the ingredient label. Sauces and ketchups are high in sugar and starch, so avoid them. Buy plain cereal for breakfast, avoid salted or sugar-glazed nuts, and don't overdo multi-grain cookies.

14. You skip meals to cut calories.

Many are interested in: why I practically do not eat and do not lose weight? The thing is, this trick doesn't work. When you skip meals, brain function slows down, as does metabolism and digestion. In addition, the next time you eat more, as you will feel hungry. And allow yourself to eat more food. However, the body stores this excess energy as fat. Eat every 3 to 4 hours, watch your portion size, and don't skip breakfast.

15. Eat Too Often

Some people eat too often, which leads to fullness. Even if you eat healthy foods and work out regularly at the gym, eating too often creates a calorie surplus. As mentioned above, you need to eat every 3 to 4 hours, and not every hour. Drink more water. Quite often we confuse thirst with hunger.

16. Overeating a healthy diet

Have you given up the habit of buying unhealthy foods? Great! Are you sure that you do not consume too many “healthy” foods? Vegetables, fruits and grains are also high in sugar and carbohydrates. And when you eat such foods in large quantities, but do not exercise, excess calories accumulate and are deposited as fat. Control the amount of food you eat to lose weight.

17. The heaviest burden is on your shoulders

Stress, anxiety, and depression can be detrimental to mental and physical health. These negative emotions stimulate the production of cortisol, which accumulates fat receptors in the abdomen. This leads to internal obesity. Stress also produces large amounts of toxins, which can affect the proper functioning of cells. You should try to relax regularly. Although this is easier said than done. Talk to your friends or personal therapist, travel, relax, read interesting books, find new hobbies. Don't be hard on yourself. You can keep a special journal and mark there the tasks that need to be solved during the day. Mark what you have done. Thus, you will worry less and stop procrastinating.

18. You don't get enough sleep

Sleeping less than seven hours a night can lead to weight gain. The brain is constantly working and needs rest to control the functions of the body. If you play sports, your muscles also need to be restored. They regenerate during sleep. Lack of sleep can lead to slow reflexes, hormonal imbalances, and weight gain. Eat dinner no later than 7 - 7:30 and go to bed at 10 - 10:30. This mode will get rid of the habit of being awake for a long time and eating at night. In addition, you will wake up earlier and have time to complete a workout and have a good breakfast.

19. You diet too strictly.

“Why am I on a diet, but the weight is not coming off?” The weight will stand still if you are too strict with your diet. You need to arrange for yourself one day with indulgences in the diet once a week so that weight loss does not stop. Eat 500 calories more on this day than on other diet days. Be careful not to exceed this amount. Thus, the body will not get used to a consistently low calorie intake and the metabolism will remain high.

20. You overexert yourself in training.

Increasing your training load will not help you lose weight faster. This will lead to injury. Many people start lifting heavy dumbbells on the first day of training, hoping that this will help burn calories faster. But that won't happen. You need to choose a load in accordance with your level of training. As you build muscle and tone your body, you can increase the intensity of your exercise. Overloading can lead to a situation where muscle tissue loses weight, and you will look like a "thin fat".

21. You are taking medications that prevent you from losing weight.

Many medications such as antidepressants, antipsychotics, cortisone, contraceptives, allergy medications, and blood pressure medications can be the answer to "why can't I lose weight." Talk to your doctor, he may suggest a replacement for one of the drugs. Also let your trainer and nutritionist know that you are taking certain medications. This will help them develop a specific training and nutrition plan.

22. You get distracted while eating.

Often, many of us combine eating with watching TV, working on the computer, or chatting with friends. It's not very good. You should be focused on food at mealtimes. So you will notice how much you eat, and the brain will receive the appropriate signal that you are full. When people don't watch what they eat, after an hour they want to snack on another food waste.

23. Lack of moral support

This is one of the most important factors influencing successful weight loss. If you have support from loved ones who understand your desire to become slimmer and support you in this, the result will come faster. The lack of public support will be expressed in the fact that the restaurant will order food in front of you that you cannot afford while on a diet. Drinking alcohol, lack of motivation to exercise and any of the other items listed above will be the reasons why you can't lose weight with proper nutrition. Talk to your friends and family and ask them to support you. Communicate more with people who are also concerned about the problem of excess weight.

Video - 6 main mistakes why excess weight does not go away

So, we have analyzed 23 points that will help answer the question "why can't I lose weight, although I do everything for this." Getting rid of excess weight is not easy, especially if you need to lose relatively little. You must take care of your body and love it more than anything else. Start now if you have figured out what exactly is preventing you from becoming slimmer. Hang a reminder on your refrigerator door to stop this bad habit from coming back. Good luck!

“I eat right and go to training. But I'm not losing weight! ”, - it doesn’t happen? Of course it does. In the process of losing weight, mistakes are sometimes possible that inhibit the transformation from a chrysalis to a butterfly. Analyze your behavior: maybe it is precisely for the reasons listed below that your weight cannot get off the ground?

Reason #1: No Calorie Deficit

Regular exercise helps burn calories. However, the most common mistake of losing weight lies in the fact that by increasing physical activity, we imperceptibly start and eat more. Sometimes this happens unconsciously. But it also happens that we know and justify our mistakes in nutrition, consoling ourselves with the phrase: “Tomorrow I will work everything out in the gym.”

What to do?

The process of losing weight is inhibited, since the desired calorie deficit is not created. When you spend energy, you consume it in the same volume. You must definitely watch your diet: indulgences are acceptable, but if they do not become a system.

The second reason: a sedentary lifestyle

If you sit in the office at the computer all day (or at home in front of the TV), then even though you go to the gym regularly, your lifestyle is considered sedentary. That is why the body spends little energy and fat reserves remain in place.

What to do?

For weight loss, 2-3 workouts per week is not enough if you sit 6-8 hours a day. Make other efforts to boost your metabolism. For example, walk outside every day, refuse the elevator and escalator. In the office, try not to sit still all day - get up more often, go to colleagues in another department instead of talking with them using a messenger or phone. Limit the time in front of the TV or try to do simple exercises, while watching it - twist the hoop, do the "bike", etc.

Third reason: muscle growth

It seems that you are eating right, and the load has increased. But the arrow of the scales froze at one digit ... The thing is that changes occur in your muscle mass, and they are not visible on the scales. Simply put, fat deposits in your body are gradually burned, and muscle mass is growing. And since it weighs more, the numbers on the scales can also increase.

What to do?

Look not only at the fluctuations of the arrow of the scales, but also visually note changes in the figure. The same weight with the same height in people may look different: a girl weighing 60 and 168 cm tall can have a sporty toned body or solid fat folds. Watch the volumes of the figure: if they decrease, you are on the right track.

Reason Four: Mindless Calorie Restriction

If you decide to simply reduce your daily calorie intake, for example, to 1300 kcal, this may not work. As a result of an incorrect calculation of daily calories and an ill-conceived diet, you will be haunted by a feeling of constant hunger. As a result, the feeling of dissatisfaction, stress increases, all thoughts revolve only about food, mood swings, breakdowns are possible. In a word, you are not you when you are hungry.

What to do?

First, correctly calculate your need for calories. Indeed, as a result of too much calorie deficit, the metabolism slows down. Accordingly, weight loss slows down. Secondly, carefully plan your diet, namely: increase the amount of protein and reduce the amount of carbohydrates. Protein foods (fish, meat, poultry, eggs, dairy products) give a feeling of fullness for a long time and help reduce the amount of calories consumed. And one more thing: do not forget about vegetables, fruits and foods containing fiber - they are also low in calories, but will help eliminate hunger for a long time.

You can read about how to determine the BJU and calorie content of the diet here.

Fifth reason: meals are not properly organized

Until now, many of us live by the principle: eat breakfast yourself, share lunch with a friend, give dinner to the enemy. Eating the entire daily calorie intake in the morning, we try to limit food intake in the evening or do not eat after six at all in order to lose weight well. This often backfires...

What to do?

Eat often, but little by little. It is better to eat 5-6 times a day, but in small portions. So the body learns to be satisfied with less food and you do not overeat. In addition, frequent fractional meals help to avoid spikes in blood sugar, which just provoke the deposition of fat.

The sixth reason: you sleep little or are nervous a lot

Do you worry about work or stress haunts you in your personal life ... You skip meals or, on the contrary, eat too much ... You suffer from insomnia or lack of sleep ... All this can affect the metabolic processes occurring in the body. For someone, stress acts as a catalyst for weight loss, while for someone, due to constant "nerves", the process, on the contrary, slows down.

What to do?

Organize your day. Try to go to bed at the same time, use meditation or breathing exercises to reduce the effects of stress. You can not cope on your own, do not tolerate it - contact a specialist.

To learn how to avoid overeating when stressed, you can read here.

Reason 7: You're being dishonest with yourself

Even counting the calorie content of breakfast, lunch, afternoon tea, dinner, we can inadequately assess the total daily calorie intake. We can really forget about all the products that ended up in our stomach during the day. Do you remember chewing on a couple of cookies offered by a colleague? What did you try the dish several times while preparing it? Did you pinch off a piece of bread? Or is it "doesn't count"?

What to do?

Keep a food diary. Or - which is easier - take notes right on the phone, because most of us always have it with us. Write down everything that is eaten, immediately, without leaving for later. All this data will help to adequately estimate the total calorie intake.

Reason 8: You don't drink enough water

You drink juices (freshly squeezed), tea (green, without sugar), coffee with a fat-burning effect, believing that there is enough liquid. Meanwhile, only ordinary, pure water is a catalyst for metabolic processes, and the rest of the liquid can be equated rather with food.

What to do?

Drink water before breakfast, and 20 minutes before meals, but not immediately after meals. You need to drink at least two liters of clean, non-carbonated water per day. Only in this case, the process of burning calories will be faster.

Ninth Reason: The Plateau Effect

You successfully lost weight and suddenly the body seemed to become greedy: it does not want to “give away” a single gram of excess weight. At the same time, your nutrition is clearly organized, you attend training just as before - in a word, nothing happened that could slow down the process. Apparently, the thing is that the plateau effect has set in - the body is used to the current loads and the standard calorie content of the diet.

What to do?

Don't panic and be patient. Try to adjust the training system, increase the load. Or “shake up” your body with fasting days.

You can read about which fasting days will help activate weight loss here.

Tenth reason: the presence of diseases

Finally, you can not discount some of the reasons that do not depend on nutrition and physical activity that prevent weight loss. So, there are a number of diseases that affect the process of getting rid of excess weight. It can be hypothyroidism (decreased thyroid function), diabetes mellitus or prediabetes, and some others.

What to do?

Visit a doctor, check the blood for sugar, thyroid hormones. If there is some kind of disease, then do not despair. If it is successfully corrected over time, you will successfully get rid of excess weight.