The reduction process, contrary to appearances, is not the easiest one. In order to lose fat regularly and systematically, you must follow some of the most important rules. People often get discouraged when they do not see the results of their diet. Below are 7 reasons why your weight loss may not be effective.
You are not enough
One of the basic mistakes of people during the reduction is the supply of the wrong amount of energy. Too rapid a reduction in the daily calorie intake often results in a lowering of the metabolic rate and inhibition of the fat burning process. The organism drastically devoid of energy, switches to the storage and saving mode. The reduction period should always start with the smallest possible calorific deficit. If, consequently, the weight loss occurs, there is no need to reduce the calorie content of the diet. In the event that this deficit is ineffective, increase it by 100 calories at weekly intervals, until we determine the appropriate reduction calorific value. The optimal weight loss rate is 0.5 – 1 kg / week.
It is possible that you do not appreciate the energy value of many foods that appear regularly in your daily menu. Vegetable fats, despite the fact that they are indispensable in the diet and are undoubtedly healthy, are also very caloric. A spoon of oil or oil is up to 90 kcal, the fruit of avocado contains 230 kcal, and a handful of nuts (30 g) provides 200 kcal. Not only calories are hidden in fats. If you think that the sugar contained in sugary drinks does not count for the daily balance, you are wrong. A can of cola, juice or orangeade is an additional 130 calories in 330 ml. An isotonic drink is necessary only in the case of training lasting over 1.5 hours. Otherwise it also provides unnecessary energy. Another trap is alcohol, which is not only calorific in itself,it causes a decrease in strong will and an appetite for unhealthy snacks. Other things to pay attention to include fatty sauces added to dishes, snacking during the day or evening and night snacking (especially caloric nuts and dried fruits), as well as light products, which tend to be consumed in larger quantities.
Lack of a detailed training plan
Progression is the key to progression in training. Regardless of whether physical activity is to help reduce or build mass, you need an appropriate training plan that you will consistently pursue. If you do not have enough competences, buy a few hours with a personal trainer, who will arrange a plan suitable for your training goals and check the correctness of the exercises.
Inappropriate training plan
There are two ways to burn fat and shape your endurance with physical activity. The first and most popular is aerobic (aerobic) training, with low intensity, during which the body draws energy directly from body fat. Such training should last from 25 to 90 minutes. However, it does not burn too much calories. The second method is anaerobic (anaerobic) training, with a higher intensity, during which the body derives energy from the glycogen contained in the muscles. During this training, much more calories are burned and the metabolic rate increases. Both types of training are effective in fighting extra kilograms, provided, however, that they will be combined with strength (resistance) training. It is strength training that should form the basis of your training plan.
Inappropriate distribution of macronutrients and portions
To maximize the metabolic rate, provide the body with the optimal amount of energy in the right proportions of proteins, carbohydrates and fats, in the form of regularly consumed meals. The recommended distribution of macronutrients is 45-60% of energy supplied from carbohydrates, 30-35% from fats and 10-30% from proteins. Also pay attention to the distribution of energy in individual meals and the size of the portion. The main, full-blown meals during the day should be breakfast (25-30% Ec *) and dinner (30 – 35% Ec). The dinner should be easy to digest and contain relatively few carbohydrates (20-25% Ec). Appetizer and afternoon snack (5 -10% Ec) are the smallest meals during the day. Intervals between meals should be between 2 and 4 hours.
* Total energy
Too much stress
The slimming process itself is a source of stress for the body. Too low-calorie diet and very intense, frequent training can lead to obsessive thinking about food and excessive amount of stress hormone – cortisol, which significantly hampers the process of slimming and causes the accumulation of fat around the waist. Oversight is therefore not recommended. The optimal training volume is 3 – 4 units per week. It is also worth taking into account in your plan body & mind activities (yoga, stretching), aimed at reducing stress and stretching stretched muscles during training.
If you do not change your body composition or lose weight despite following a balanced diet and taking regular physical activity, consult your doctor or dietitian. There may be several reasons for thyroid disease, hormonal disorders, allergies and food intolerances. To lower the rate of metabolism, or excessive water retention in the body may also affect the use of certain drugs.