One of them says: “for a while, I was sticking to a healthy, low-calorie diet and trying to improve my daily and exercise habits. And I started noticing my weight decreased and my life improved, but now, and without a reason you can specify, The scale has stopped budge!”

This girl suffers from weight problems. which is very common, Whether you’ve had such periods or not, Continue reading with us to know more about this problem. How do you treat it? And how to avoid it.

First and foremost, you have to realize, dear, that there is a period of time in which your body enters a stable weight stage, meaning that your weight does not decrease even with exercise and a healthy diet. This problem is frustrating and discourages many women from moving forward in losing weight. But the truth is that this problem is common and normal while adhering to a diet.

Start, We will learn about the reason for the stability of weight:

During the first few weeks of your commitment to a weight loss plan, Your weight loss rate will be fast. In part, that’s because when you first cut calories, The body secures its energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver.

Glycogen is partly made up of water. So when it’s burned for energy, it releases water, Which leads to the loss of some of the weight of the body, which consists mostly of water, But this effect is temporary.

after you lose some weight, your metabolism decreases, This leads to burning fewer calories than you used to burn before.

A slower metabolism will slow down weight loss. Even if you ate the same number of calories that helped you lose weight. Specifically, when the calories you burn equal the calories you eat, You reach a plateau.

The logical solution is to either increase your physical activity or reduce your caloric intake. Using the same approach that worked in the beginning may maintain your result. But it will not lead to more.

A person can lose weight by following a calorie-restricted diet and increasing physical activity. However, Many factors and wrong habits can prevent more weight loss. Here are some of them:

1. Dependence on exercise without a healthy diet:

It is necessary to have a low calorie intake to lose weight. This makes your body burn more calories than it takes in from food.

Exercise is an effective way to burn calories, but to lose weight you need to combine exercise with consuming fewer calories.

Research indicates that without a healthy diet, You may not be able to lose enough weight.

Research also indicates that people tend to eat more when they exercise regularly, so don’t make this mistake yourself.

2. Wrong diet:

There are many diets that are not based on any scientific evidence. It can be counterproductive to losing weight.

The huge variety of systems and attempts to create new forms of them led to the emergence of many harsh and highly restrictive diets, which can cause health problems as they may lead to weight loss, but in most cases, This is due to the loss of water and muscle, not fat.

Also, it may be difficult to stick to these diets. Most people regain the weight they lose shortly after giving it up.

It is important to consume fewer calories. But this should not result from severe restrictions and severe deprivation.

3. Sugary drinks:

Many people eliminate soda and other sweetened beverages from their diet to lose weight, which is a good decision, but replacing them with fruit juice is not a solution.

Even natural fruit juice is full of sugar and may lead to health problems and obesity, as does sugar-sweetened drinks.

(372 grams) of unsweetened apple juice contains 35.76 grams of sugar. While 23.1 grams of sugar is in (258 grams) cola.

4. Insufficient exercise:

Your commitment to different types of exercise will reduce your weight.

The two main types of exercise are aerobic and anaerobic:

• aerobic exercise, or endurance exercises, require continuous and repeated use of large muscles, Like arms and legs. Examples of aerobic exercise are jogging and cycling.

• Anaerobic exercise involves short, intense bursts of movement. Examples include: Vigorous exercise or fast jogging.

While aerobic exercise relies on a continuous supply of oxygen for energy, Anaerobic exercise gets all of its energy from glucose stored in the muscles.

According to some studies, exercise has a direct effect on weight loss, But anaerobic exercise alone doesn’t do that. It can help you build muscle and burn fat. But since muscle weighs more than fat, There will be no “weight loss”.

Anaerobic exercise can, like weight training, It also increases the body’s metabolism rate. This means that it has a lasting effect.

Combining aerobic and anaerobic exercise is the best way to exercise for weight loss.

5. sleep:

Getting insufficient sleep is a hindrance to your attempts to lose weight.

Studies show that lack of sleep can increase your risk of obesity and diabetes.

In a study of 472 obese adults, The amount of sleep they got was an important factor in the success of their weight loss program.

Adults between the ages of 18 and 65 should get 7-9 hours of sleep each night.

Here are some tips to avoid falling into the weight stability bump for a long time:

• Reevaluate your life habits. Look at your eating and activity routine. Make sure you don’t break with the rules you started with on your diet or underestimate your exercise routine. For example, See if you’re eating more or less processed foods at each meal or exercising less. Research shows that not sticking to the rules frequently contributes to a sticky weight.
• Cut more calories. Provided that it is not less than 1200 calories per day. Less than 1200 calories per day may not be enough to keep you from constant hunger. Which increases the risk of overeating later.
• Step up your exercises. Get at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, or a combination of moderate- and vigorous-intensity activity. The guidelines indicate that these exercises should be distributed throughout the week to obtain health benefits and lose more weight. “At least 300 minutes per week is recommended.”
• Increase your physical activity. Not just in the gym. Increase your general physical activity throughout the day. For example, walk more and use your car less, do more gardening, or even do housework. Any physical activity will help you burn more calories.

Writing by: Mai Majar

Sources:

mayoclinic