12 reasons why you can’t lose weight on a diet to lose weight

Our energy balance is the result of Subtract the calories we expend from those we get from food. The body spends energy at all times, when it is still due to the functioning of the metabolism, and when moving because the muscles require more energy.

If we consume fewer calories than our body uses for physical activity and to nourish our organs, we are in a caloric deficit and should lose weight. but there is other very important factors They also influence the chances of losing weight.

How many calories should you subtract from your menu?

The calculation could become very complex, because it depends on muscle mass, height, physical condition, metabolic functioning, etc., but the following may be enough general norm:

If your weight, whatever it is, has remained stable in recent months, reduce your intake by 250-500 calories. A higher caloric deficit is not recommended.

12 Reasons You’re Not Losing Weight Despite a Calorie Deficit

The first days and weeks go very well, you lose weight, but suddenly, one day you stagnate or even gain weight. What happened? The following reasons may be to blame for your body weight not changing or changing very slowly.

1. Water retention

It’s not always fat’s fault when weight loss doesn’t occur. Poor or very little sleep, stress, salty food, carbohydrate-rich foods, insufficient fluid intake, as well as endurance and strength sports can lead to water retention.

This retained water settles in the spaces between the cells and makes us look bloated in the morning or have heavy legs at night.

Drink enough fluids every day to prevent water retention. This may seem paradoxical, but the body retains more water when we drink little to protect itself against a dry spell. You should drink at least two liters of water a day, and even more when exercising and on hot days.

2. Hormonal fluctuations

Women are more affected by hormonal fluctuations than men. In the first half of the cycle, when estrogen rises again with the start of the period and peaks after about 14 days, very few have to fight fluid retention.

In the second half, instead, progesterone increases, which stores water in the body. This process is completely natural and cannot be influenced. This can result in fluctuations of up to four or five kilos.

3. Incorrect weighing

Weighing yourself after going to the bathroom for the first time, early in the morning, sometimes at noon or with clothes on, may have a negative impact on the result.

Since body weight fluctuates by several kilograms every day, You must establish a time of day to weigh yourself. It is best to do it after going to the bathroom in the morning and being naked.

Weigh yourself daily and calculate the average at the end of the week. But do not value day by day, just write down. You can compare the averages every two weeks and get a better overview.

The relationship between waist and hip circumferences is also a significant parameter when losing weight. Write it down.

4. Too much stress

Going on a diet always causes stress in the body and it responds by releasing more cortisol hormone. This hormone increases fluid retention. To keep this stress under control:

Do not restrict your diet so much that you do not have enough physical and mental energy. Get all the vitamins and minerals you need by choosing natural, nutrient-dense foods. Get enough sleep and take breaks throughout the day from your obligations. Learn some relaxation technique and practice yoga, meditation, tai chi, etc.

5. Too high expectations of the caloric deficit

To lose 1 kg of fat mass, you must save 7,000 calories. With a daily caloric deficit of 500 kcal, that’s 3,500 calories per week and “only” 500 g less on the scales.

Although the number is already huge, it is not going fast enough for many. However, depending on the initial weight, a weight loss of 0.5 to 1 kilo per week is ideal to follow the diet, not have uncontrolled hunger, avoid malnutrition and, above all, maintain weight later on.

Remember how long it took you to gain your current weight. Consequently, losing weight will also take time. Body fat can be stubborn, but it will be lost sooner or later if you stay just as stubborn.

6. Too little sleep and regeneration

During a diet, sleep is essential during the night the body regenerates, repairs muscles, skin and cells, stress levels are reduced and the immune system is strengthened.

get enough sleep it increases the satiety hormone, leptin, and decreases the hunger hormone, ghrelin.

Besides, lack of sleep reduces the basal metabolic rate because the body switches to economy mode. Therefore, sleep at least seven hours and rest regularly.

7. Intestinal content, carbohydrates and salt

In the evening there was a plate of baked pasta with cheese, after all you can eat anything regardless of your diet. The caloric deficit is correct and he feels good for the weigh-in the next morning. But suddenly the scale shows two kilos more. How come you didn’t lose weight but gained weight? Too easy:

1 gram of carbohydrate binds 4 grams of water 1 g of salt retains 80 to 100 ml of water

So if dinner is high in carbohydrates and salt, you can store water overnight.

Portion sizes also play a role in your diet. If you eat a meal that weighs 500g, the scale will show you 500g more soon after. Therefore, the intestinal content plays a decisive role. Choose foods rich in fiber, especially at night. They promote digestion and ensure regular and smooth defecation.

In addition the fiber feeds the intestinal microbiota, It plays a key role in the digestion of food.

As for the salt, never add it to the cooking water. Cook with aromatics and spices and add a pinch of salt to the dish.

8. Weight gain for muscle building

The number on the scale can be frustrating, especially for those just starting out. Even though the body is losing fat, the scale is not moving or you are even experiencing a small weight gain. The reasons for this are simple: muscle development.

Are you losing size, your clothes fit better, but the number on the scale remains the same even after several weeks? The muscles may be the reason.

This occurs because in addition to dieting you are moving more Look on the bright side: most likely the ratio between the waist and hip circumference has changed and this is very good for your health.

9. You do not distribute the types of food well

The metabolism does not work in the same way throughout the day. It is designed by evolution to follow a perfectly logical rhythm that corresponds to daytime activity and nighttime rest.

Studies such as those carried out by Dr. Marta Garaulet show that the carbohydrates consumed with breakfast or with lunch before 3 in the afternoon They don’t turn as easily into fat. as if they are taken at night and especially after 9:00 p.m.

On the other hand, if they accompany carbohydrates (rice, pasta, potatoes) with a lot of fiber (vegetables) and a little fat (The impact on blood glucose levels is reduced and there will be no sugar left over to be turned into fat. In addition, you will feel more satiated.

10. You ignore natural fat killers.

Regardless of your calorie intake, there are some ingredients you can use to increase fat burning naturally and without side effects.

For example, vinegar, paprika, green tea or chili promote the oxidation of fats in the mitochondria of your cells.

They are not miracle remedies, but they are well worth considering as part of a low-calorie diet and a healthy lifestyle.

11. You ignore natural fat blockers.

Just as some foods actively stimulate fat burning, so too There are foods that hinder the absorption of fats in the small intestine. As a result, fewer fatty acids are absorbed and therefore fewer calories are consumed.

While there are pills that work on the same mechanism, they mostly have unwanted side effects and are highly controversial. Instead, incorporate natural fat blockers into your diet.

The best fat blockers are dark green leafy vegetables. Kale, cabbage or arugula contain so-called thylakoids, membranes that contain chlorophyll and carotenes, bind to lipase and prevent it from breaking down fat to be assimilated.

Include at least one type of green leafy vegetable in your diet every day to store less fat, such as a spicy rocket salad

12. You overlook hidden calories

Just as errors can occur when calculating your daily caloric needs, so too you can do this by estimating the caloric content of food.

When it comes to losing weight, many people overlook the fact that supposedly healthy products that are advertised in the supermarket as “low calorie”, “low fat” or “less sugar” they have more calories (kcal) than expected.

They are foods such as fruit yogurts, cereal bars, cereal mixes or coffee with milk.

To always be right, base your diet on natural and whole plant foods, that you can buy in bulk at the market, and prepare them at home.