Getting to lose weight in a healthy way and especially with the summer in between, can seem quite a challenge. And it is that, although we do exercise consistently and make sure to include balanced breakfasts, healthy lunches and light and filling dinnerssuch as the trendy dinner that we have recommended with less than 30 calories or the foods present in the Spanish Mediterranean diet, the truth is that even then it is not always easy to lose those extra kilos.
But behind this difficulty in losing weight, in addition to hormonal changes in women, there may be other reasons that are lengthening or preventing this balanced weight loss. If you have the feeling that you have stagnated in this process, we recommend that you keep an eye on the following reasons that may be harming your diet.
The reason you can’t lose weight
Here are some of the most common reasons why you can’t make that weight loss effective:
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caloric imbalance
If this is your case, you will be consuming more calories than you burn and as a consequence your body will accumulate the excess in the form of fatsomething that will make that weight loss very difficult.
Sometimes even despite regular physical exercise or following a healthy diet, you may be consuming more calories than you think or even if you exercise you don’t burn enough. This is why it is important to always put in the hands of an expert nutritionist that can help us in our particular case.
slow metabolism
Each person has a type of basal metabolism, which is the amount of calories that each body needs to meet its basic functions at rest. Your case may be that of a slower metabolism due to some genetic factor, age, hormonal levels, habits…
all of it will make your weight loss more expensive. If this is your case, do not miss the steps to speed up your metabolism.
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Stress and lack of sleep
When we suffer from stress or sleep poorly we can experience a great impact when trying to control our weight. Since, while on the one hand stress can lead us to overeating or consuming unhealthy foodsOn the other hand, lack of sleep can alter our hormonal balance and increase our appetite.
For all these reasons, it is important that you do not neglect your diet despite being in a moment of stress or anxiety and that you follow the necessary tips to sleep better and improve the quality of your rest.
Other habits that will help you lose weight
These tips can also help you lose weight in a healthy way, but if you still have difficulties, the best thing will always be consult a health professional especially before making significant changes in diet or lifestyle. This will be able to assess your case in particular and make the most appropriate changes to achieve a balanced weight.
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- Eat slowly: Eating slowly helps you fill up faster and consume less at meals, which can help reduce your daily calorie intake.
- Drink cold water: Cold water can temporarily increase the body’s energy expenditure and promote satiety, which can help reduce overall calorie intake.
- Turn off the TV while you eat: Avoiding distractions while eating, such as watching TV or using social media, can help reduce the number of calories you eat.
- Sleep more hours: People who sleep less than 6 and a half hours a night tend to consume more calories than those who get adequate sleep.
- Eat the five daily meals: Eating five meals a day helps keep you full and prevents snacking between meals.
- Add fruits and vegetables to your meals: Fruits and vegetables are foods that provide hydration, vitamins and help reduce the caloric density of meals, which favors satiety.
- Eat on small plates: Using smaller plates can trick your mind into seeming like you’re eating more, which can help control your appetite.
- Cook at home: Homemade food is usually healthier, since it allows you to control the ingredients and avoid additives and excess salt.
- Opt for an early and light dinner: Eating an early and light dinner prevents excessive consumption of calories before bedtime and improves the quality of sleep.
- Stay active: Adopting an active lifestyle, doing physical activities such as walking, running or going to the gym, helps burn more calories and contributes to weight loss.
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