Dr. Cynthia Al-Haj, a nutrition expert, explains that many factors can prevent weight loss even when following a strict diet and regular exercise routine, including:
1. Sleep duration
Both too little and too much sleep negatively affect hormones related to appetite and energy, causing fatigue and reducing exercise, which hinders weight loss.
2. Not drinking enough water
Water helps increase feelings of fullness and boosts calorie burning. In contrast, sugary drinks like sodas, juices, and coffee add extra calories and sugar.
3. Long gaps between meals
Spacing meals too far apart increases hunger, leading to overeating, and slows down metabolism, which can cause weight gain.
4. Eating ready-made or restaurant food
Cooking at home with control over calories is better for weight loss than relying on outside or processed food.
5. Lack of physical activity
Sitting for long periods and low movement slow down weight loss.
6. Stress and psychological pressure
Stress increases cravings for sugary, high-calorie foods and causes fatigue, making exercise difficult.
7. Slower metabolism
Metabolism slows with age, so consistent exercise is important.
8. Breaking diet routines on rest days
Eating unhealthy foods during cheat days can stall weight loss progress.
9. Thyroid problems
Hypothyroidism causes fluid retention and weight gain even when dieting and exercising.
Other reasons for not losing weight despite eating little:
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Water retention in the body
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Hormonal imbalances, especially insulin resistance
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Deficiencies in vitamins and minerals like Vitamin D
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High stress increasing cortisol, which stores fat particularly in the belly
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Hormonal changes in women during menstrual cycles affecting metabolism
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Certain health conditions like PCOS, diabetes, arthritis, depression, inflammatory diseases
What is a “stubborn body” when it comes to weight loss?
A body that resists weight loss due to:
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Genetic predisposition to store fat
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Slowed metabolism from strict diets or lack of activity
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Unbalanced workouts (not mixing cardio and strength training)
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Increased muscle mass (muscle weighs more than fat)
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Hidden calories from snacks or sugary drinks
Fastest diet plans for weight loss (results vary by individual):
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Intermittent fasting
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Keto diet (high fat, moderate protein, very low carbs)
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Low-calorie diet
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Mediterranean diet
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Low-carb diet
Important advice:
Losing weight at a healthy, steady pace is better than rapid weight loss because it helps maintain the results long-term and reduces the chance of regaining weight quickly.
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