Why you can’t lose weight, or Working on mistakes

We all know that losing weight can be a difficult and lengthy process that requires patience and self-discipline. Many people diligently follow diets and exercise, but do not see the desired results. In this article, we'll look at a few common mistakes that may be holding you back from losing weight and offer solutions to overcome them.

1. You are swallowing your food!

One of the main mistakes people make while eating is not chewing their food enough. We often eat hastily, without paying due attention to the chewing process. As a result, we overeat because our brain does not have time to receive a satiety signal from the stomach.

Solution: Try to chew your food more thoroughly. Not only will this help you control your portions, but it will also promote better digestion and maintain healthy teeth. Remember the golden rule - chew each piece of food 20-30 times. It is also recommended to avoid eating during distracting activities such as watching TV or reading a book, as this can lead to overeating.

2. You're starving

One of the common mistakes when losing weight is to diet too strictly and cut calories to critically low levels. When the body does not receive enough food, it begins to reduce metabolic processes in order to conserve energy. As a result, your metabolic rate decreases and it becomes more difficult for you to burn calories.

Solution: Reduce caloric intake gradually and wisely. Eliminate junk foods from your diet, such as fast food and sweets, but do not cut calories to critically low levels. The recommended calorie range for weight loss is approximately 1,300 to 1,800 calories per day, depending on your overall health and physical activity. Also pay attention to your protein intake, which helps maintain muscle and speeds up your metabolism.

3. You don't sleep enough

Lack of sleep can have a negative impact on your weight loss process. Research shows that insufficient sleep is associated with elevated blood glucose and insulin levels, which can lead to weight gain and fat storage.

Solution: Pay due attention to sleep and rest. Try to sleep at least 7-8 hours a day. Establish a regular sleep schedule, going to bed and getting up at the same time every day.4. You neglect physical activity

Physical activity plays an important role in the weight loss process. If you don't exercise enough, your body won't burn enough calories to effectively lose weight.

Solution: Incorporate regular exercise into your life. Choose a type of physical activity that you enjoy, whether it's walking, running, swimming, yoga or working out at the gym. Try to exercise at least 3-4 times a week, for 30-60 minutes. Gradually increase the intensity and duration of your workouts.

5. You are not hydrated enough

Lack of water in the body can affect metabolism and energy levels. In addition, sometimes we confuse the feeling of thirst with hunger and begin to overeat.

Solution: Make sure you get enough water every day. It is recommended to drink approximately 8 glasses of water per day. Keep a bottle of water near you to remind yourself to drink throughout the day. Avoid drinking sugar-sweetened drinks and alcohol, as they can add extra calories.

6. You're not tracking your progress

Failing to monitor and track your progress can result in you not noticing small changes in your weight and body shape. This can cause frustration and loss of motivation.

Solution: Keep a food and exercise journal, recording everything you eat and do. Also regularly measure your weight and body measurements. This will help you track your progress and make adjustments to your plans if necessary.

In conclusion, if you are having difficulty losing weight, you may just need to reconsider your habits and approaches. Focus on proper nutrition, physical activity, sleep, hydration and monitoring progress. Be patient and persistent as losing weight is a gradual process that takes time and effort. If you are still struggling, it is recommended that you consult your doctor or nutritionist for personalized advice and support.