6 Factors That Prevent Weight Loss Without You Knowing

When we want to lose weight, we often make the mistake of trying to follow improper diets and exercises. These methods can prevent weight loss or even weight gain. A calorie is a unit of measurement that indicates the amount of energy contained in food and drink. The body needs a certain number of calories to function. It will convert any extra calories into fat, which increases your overall weight. The body can only lose weight when it burns more calories than it takes in. You can lose weight by following a low-calorie diet and exercising regularly. However, many factors can prevent weight loss.

1. Rely on physical exercise without eating diet.

The body must burn more calories than a person consumes to lose weight. It is essential to be in a calorie deficit to lose weight. This means that the body burns more calories than it gets from food. Exercise is an effective way to burn calories. But in order to significantly lose weight, it is necessary to combine physical exercise and reduce calorie consumption.
Research suggests that without adequate changes in diet, exercise alone is unlikely to cause significant weight loss for most people.
A person may be able to lose weight with very high levels of exercise, but even then they are unlikely to lose more than two kilograms.

Research also indicates that people tend to eat more when they exercise regularly. This can make it difficult to maintain a calorie deficit and lose weight. The best way to lose weight is to combine physical exercise and a low-calorie diet.

2. A fad diet

Many cliched diets are not based on scientific evidence and can be counterproductive to weight loss. The large sums that people earn by creating weight loss diets have led to a huge variety. Many of these diets are very restrictive and can cause health problems. Additionally, these diets can be difficult to follow, and most people regain lost weight soon after stopping the diet.
The most effective and healthy diets are highly varied and balanced. It is important to eat fewer calories, but this should not be the result of severe restrictions on the main food groups. However, it is beneficial to reduce the consumption of sugar and unhealthy fats, such as trans fats.

3. Not exercising enough

Some researchers recommend 225-420 minutes of exercise per week for effective weight loss.
Regular exercise is essential to losing weight. A study published in Medicine & Science in Sports & Exercise reports at least 225 to 420 minutes of physical activity per week for effective weight loss. It is important to maintain this level for a long period of time.
Doing different types of exercise can also affect weight loss. The two main types of exercise are aerobic and anaerobic. Aerobic exercises, or endurance exercises, involve continuous and repetitive use of large muscle groups, such as the arms and legs. Jogging and cycling are examples of aerobic exercises.

Anaerobic exercise involves short, intense bursts of activity. Heavy weight training or sprinting are examples of anaerobic exercise.
Whereas aerobic exercise relies on a constant supply of oxygen to provide energy, anaerobic exercise receives all of its energy from glucose stored in the muscles.

Both types of exercise have many general health benefits, but there is some debate about which one is more beneficial for weight loss.

According to the American College of Sports Medicine, aerobic exercise has a direct effect on weight loss, but anaerobic exercise alone does not. Anaerobic exercise can build muscle and burn fat, but because muscle weighs more than fat, there will be no weight loss. In contrast, anaerobic exercise can turn body fat into lean muscle. Since muscle weighs more than fat, this likely explains the lack of weight loss from anaerobic exercise.
Anaerobic exercise, such as weight training, can also increase the body’s basal metabolic rate. This means that it can have a long-lasting effect. A combination of aerobic and anaerobic exercise is probably the best exercise method for losing weight.

4. Sugary drinks

Consuming too many sugary drinks can prevent weight loss.
Research shows that the amount of sugar in the diet affects weight gain. But much of this phenomenon can be linked specifically to the consumption of sugary drinks. It’s easy to forget that drinks are part of the diet. But many sugary drinks are high in calories. Unlike various high-calorie foods, these drinks do not satisfy hunger and provide the body with an insufficient amount of energy. So it’s easier to have a lot of sugary drinks without even realizing it. Research suggests that sugary drinks may play a role in obesity, type 2 diabetes and heart disease. Reducing or eliminating sugary drinks consumption can help improve weight loss.

5. Poor sleep quality

Poor quality or inadequate sleep can affect weight loss. Studies show that lack of sleep can increase the risk of obesity and diabetes. It’s also possible that a lack of sleep can disrupt the body’s ability to regulate hunger.
In a study of 472 obese adults, the time they spent sleeping was a strong predictor of success in an intensive weight loss program. Stress was the other important predictive factor. Adults between the ages of 18 and 65 should get 7 to 9 hours of sleep each night. Seniors should aim for 7-8 hours.

6. Alcohol

Drinking a lot of alcohol can prevent weight loss because it is high in calories. Alcohol is a high-calorie drink. For example, a 33 cl beer contains about 153 calories, and a glass of red wine has an average of 125 calories. Drinking four beers in one night can increase the body’s daily calories by 612 calories. The data show that light alcohol consumption is unlikely to cause an increase in body fat, but heavy alcohol consumption will.
In most cases, it is not necessary to completely avoid alcohol to lose weight. It is still possible to lose weight by having about two or three alcoholic drinks per week. It may be helpful to stick to a low-calorie type of alcohol (beer, red wine).

* Presse Santé strives to convey health knowledge in a language accessible to all. In any case, the information provided cannot replace the advice of a health professional.

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