Weight loss can be simple at first. After all, it is governed by basic principles such as « you burn what you put on ». However, the body works in a very complicated way that is not yet understood. And behind this complexity are reasons why you don’t lose weight despite regular exercise and a well-planned diet. 95% of people who follow a diet regain all the weight they have lost and gain extra pounds after a year. So why sign up for a new dieting trend year after year with such disappointing guarantees? We want answers and we want to look good, but it’s time we realized that diets don’t work because they are too restrictive, too depressing, and don’t take into account the fact that we are individuals with different bodies, metabolisms and lifestyles. Too much restriction tilts the pendulum in the opposite direction – food hyperphagia. It is time for us to challenge the tricks of the diet and start feeding our bodies.
Become aware of these eleven common obstacles and you may once again be on the road from victory to defeat.
1. Not enough water. Most people are chronically dehydrated, and we often confuse thirst with hunger. If you are hungry between meals, drink a glass of water before you succumb to an irresistible craving. Limit liquid calories from soft drinks, juices and coffee.
2. Eat processed foods. Avoid products that are too sweet, high fructose corn syrup or ingredients you can’t pronounce. They are loaded with empty calories and do not contain the nutrients your body needs.
3. Not enough plants. Plant foods are lower in fat and calories and higher in fibre than meat, dairy and processed foods, while providing a large amount of nutrients.
4. Skipping meals. Skipping meals causes blood glucose levels to rise and fall, affecting your energy and mood. Because you are very hungry, you eat too much. Our body also responds by slowing metabolism, maintaining weight and going into starvation mode. The less immediate effects occur a few days after skipping meals. At that time, you will experience increased cravings and an uncontrolled urge to eat, sabotaging your well-designed weight loss plans.
5. Eating too fast. Digestion begins in the mouth with saliva that breaks down food. By chewing your food carefully, your body will better assimilate nutrients. By slowing down your food intake, you give your brain time to register that you are full and you will feel satisfied by eating less.
6. 6. eat without thinking. Turn off the TV, step away from the computer, sit down and enjoy the food you eat without distractions. Eating when you are multitasking and stressed leads to increased cortisol levels and weight retention.
7. Not enough movement. Do any type of physical activity every day. Find movements you enjoy.
8. Lack of sleep, rest, relaxation. When you don’t get enough sleep or when you’re stressed, your body craves energy, which causes cravings for sweet snacks and caffeine as a source of energy.
9. Neglect the soul. Friends and family, physical activity, spirituality and a satisfying career nourish us. When we lack these, we often rely on food to fill the void.
10. All work and no play. Boredom and stress can lead us to overeat. Make sure you take time to laugh, play and participate in activities that bring you joy.
11. Slow down or reduce your metabolism. Metabolism plays a very important role in the amount of calories you burn beyond your workout. People with a very fast metabolism tend not to accumulate fat, while those with a very slow metabolism tend to gain weight. To improve this part, you need to eat metabolism-boosting foods and be more active.
Let go of restrictions and self-destructive gimmicks. Be indulgent with yourself, eat real food and focus on nourishing your mind and body. And above all, get support! Support from friends, family and a health coach is the key to your success.