Weight Loss

Chunky: why didn’t I lose weight?

“Why didn’t I lose weight?” Despite trying to reduce calories or stick to a diet plan, there was no weight loss. There are often some reasons behind it, which will only be found when you think about it again. Eat smarter presents the largest weight loss block.

When stress prevents you from losing weight
Healthy weight loss and stress are not well integrated (1). Why: people who are under time or deadline pressure often can no longer control their eating habits. Suddenly, when you reach for chocolate or other nerve foods, the number of calories increases again.
Stress can also hinder the body on another level: under high pressure, the body needs a lot of magnesium. If the supply is insufficient, metabolic disorders may occur. What you can do: so it’s best to start your weight loss plan when you’re less stressed. If this is not possible, you should try to get enough magnesium.
For example, nuts, whole grain products or mineral water rich in magnesium may help. Try taking regular breaks anyway. Go for a walk, ride a bike or try to exercise for at least half an hour a day.
be careful!
Time and deadline stress can promote unhealthy eating habits. In addition, under high pressure, the body needs a lot of magnesium. Therefore, if you want to lose weight, make sure you eat enough magnesium and minimize stress.

When you move too little
If you don’t exercise enough on your diet, you can lose weight, but unfortunately in the wrong place. In this case, the body will switch to the emergency program. Because the body doesn’t know how long it will be hungry, it will keep fat reserves as long as possible. It then gets energy from proteins in muscle cells.
If you eat normally again and lose weight again, you ask yourself: why didn’t I lose weight? What can you do: only those who exercise regularly can most effectively increase their energy consumption. This causes the body to consume more energy than it absorbs (2).
If you train muscles at the same time, you can also improve the basic metabolic rate, because muscle cells will also consume energy at rest. Especially for women, the proportion of muscle mass is usually very low, so endurance training alone is usually not effective. Therefore, if you want to achieve a visible effect when losing weight, you should focus on increasing muscle. Find a sport you like and make friends. So you can stick to it better. Here, you will find the best sports for beginners.
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Regular exercise will increase energy consumption. Additional muscle training will also increase the basal metabolic rate.

When the food can’t fill you
When trying to lose weight, people usually try to reduce the main meal to eat fewer calories. At first glance, it sounds like a good plan. But even with this method, many people ask themselves a question after a period of time: why didn’t I lose weight?
Because there is also a problem here: if there are too few meals, you won’t really feel full (3) – and then you go back to small, high calorie snacks. What you can do: make sure you’re really full when you eat. Eat slowly, because satiety usually doesn’t appear until 15 minutes later.
We have a large selection of healthy recipes to choose from. Then sometimes chocolate bars will tempt you to listen to yourself: are you really hungry or just want this dessert? For example, if you distract yourself, your appetite is usually driven away.
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Eat and be sure to eat slowly, because satiety only occurs after about 15 minutes.

When the intestine cannot cooperate normally
A sluggish gut can also ensure that pounds don’t want to roll. Cause: if food is not properly digested, it will lead to constipation, discomfort and obesity. Too little exercise or too much sugar or meat in the diet may be the reason.
What you can do: high fiber foods such as whole grains, fruits or vegetables can help you digest. You should also exercise regularly and drink enough water. On the other hand, laxatives are not a good choice: they also deprive the body of important nutrients.
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Add enough fiber to your diet – this will keep your digestion awake. You should also exercise enough and drink a lot.

If you don’t count drinks
One mistake people who want to lose weight often make: you save calories when eating, but don’t pay attention when drinking. They may remove the calorie bomb from their diet, such as coke or soft drinks, but even a half liter of OJ contains 200 calories.
What you can do: make soda from juice – they become more fit. Otherwise, for people who want to lose weight, water is the best thirst quencher.
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Don’t drink fruit juice and soft drinks – use soda and ideal water instead, because it’s the best thirst quencher for your body!

If you don’t know what you’re eating
There are usually too many side dishes. What is the ideal size? Keeping a food diary helps you understand your eating habits. It’s important to know how much you want to eat and how much you actually drink. In this way, small errors can be detected quickly and can be avoided in the future.
In addition, add enough protein to your diet. The German Nutrition Society recommends 0.8 grams per kilogram of body weight. Without proper protein supply, muscle cannot grow. If the body is provided with enough protein, the regeneration effect after exercise will be better.
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Make sure the portion is not too large and consume enough protein, because protein will fill your stomach for a long time.

When you eat the wrong carbohydrates
Not only will too much fat damage your body, but also the wrong carbohydrates. Short chain carbohydrates such as sugar or white flour raise insulin levels. In the long run, this will increase insulin resistance in the body, leading to obesity or type II diabetes.
What you can do: you don’t have to give up carbohydrates, you just need to choose the right one. Long chain carbohydrates are digested more slowly by the body, ensuring a lasting sense of fullness. They are found in whole grain products, rice or potatoes.
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Eat long-chain carbohydrates because they are digested more slowly by the body, which allows you to maintain a sense of fullness for a longer time. Take whole grain products as an example.

When you sleep too little
Getting enough sleep is important for your health, and it’s also important if you want to lose weight. Nowadays, a large number of people sleep less than before, and the quality of sleep has become worse. But people who don’t sleep well are also more likely to get fat, because their metabolism is slow and they produce more hormones, which promotes fat storage.
Also read: fast sleep: 10 best tips
So to ensure adequate sleep, it is best to spend seven to eight hours a night to avoid weight gain, which is usually related to lack of sleep.
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Sleep an average of seven to eight hours a night to avoid weight gain.