Can’t lose weight? Here’s Why.
It might be challenging to reach your ideal weight. At first, weight
loss is usually rather quick, but after a while, it might feel as though
nothing is working. A weight-loss plateau or stall occurs when weight reduction stops progressing, and it can be upsetting and disappointing. However, a few
tactics might assist you in resuming your weight loss. Here are 14 ideas for
accelerating weight reduction.
◊
Cut back on Carbs!
Low-carb diets are highly successful for shedding pounds, according to
research. People who consumed 50 grams or fewer of carbohydrates per day lost
more weight than those who followed conventional weight reduction regimens,
according to a major assessment of 13 research with follow-up lasting at least
a year. Whenever you feel like your weight is completely stuck, cutting back on
your carb consumption may assist.
Experts in nutrition and obesity continue to disagree on whether carb
restriction results in a "metabolic edge" that increases your body's
calorie burning.
◊ Increase Exercise Intensity!
Increasing your workout routine might aid in breaking through a weight-loss stall. This is due to the unpleasant fact that when you lose weight, your
metabolic rate decreases. In one study with more than 2,900 participants, it
was shown that on average, participants burnt 6.8 fewer calories for every pound
(0.45 kg) of weight decreased.
The gradual decrease in metabolic rate that occurs when weight drops
can make maintaining weight loss very challenging. The good news is that
research has shown that exercise can assist to mitigate this impact. Resistance
exercise encourages the maintenance of muscle mass, which has a significant
impact on how many calories you burn when moving about and while you're at
rest. In fact, it appears that resistance training is the most efficient kind
of exercise for shedding pounds.
◊
Track Your Calorie Intake!
Researchers have shown that people typically underestimate how much
food they eat. In one study, obese participants claimed to consume roughly
1,200 calories daily. A thorough examination of their intake over a 14-day
period, however, revealed that they were, in fact, taking in over twice as much
on average.
You can get specific information on how many calories and
macronutrients — protein, fat, and carbohydrates — you're consuming by tracking
them. You may then adjust your diet as necessary thanks to this.
Additionally, evidence indicates that simply keeping track of your food
consumption may help you lose weight.
◊ Increase
Protein Intake!
Increasing your protein intake may assist if your weight reduction has
slowed. First off, protein increases metabolic rate more than fat or carbohydrates.
This is related to the thermic effect of food (TEF), or the rise in metabolism
brought on by meal digestion. More than twice as much as fat or carbohydrates,
protein digestion increases resting metabolic rate by 20–30%.
In one study, healthy, young women consumed diets with either 30% or
15% of calories coming from protein on two different days. On the day with more
protein, their metabolic rate climbed by twice as much after meals.
◊ The Bottom Line
Plateaus in weight reduction can be discouraging and frustrating.
They are a typical component of the weight reduction process, though. In
reality, almost everyone stalls out at some time throughout their weight reduction
process. Fortunately, there are a number of methods you may use to start
losing weight once more and securely reach your target weight.
