We don't have to tell you that losing weight — and keeping it off — is difficult. Understanding why weight reduction is so tough, on the other hand, can help you stop beating yourself up over little setbacks and enhance your chances of success. Forget the gimmicks and face the facts of losing weight.
Top 5 about the truth about losing weight
Truth 1: Your body will fight the change
When you intend to reduce weight, you must prepare to battle not just your cravings but also your body! Yes, you read that accurately.
Weight loss, according to Australian experts, decreases the hormone leptin, which signals to your brain that you're full, and raises the hormone ghrelin, which promotes hunger. According to the study, this hormonal imbalance persists long after you achieve weight loss success, making it even more difficult to keep the pounds off.
Truth 2: Diet supplements do not work
Those colorful pills, detox teas, or drops that claim to boost your metabolism are appealing, but there is little evidence that they help. Researchers at Beth Israel Deaconess Medical Center in Boston monitored hundreds of dieters in a review published in the American Journal of Preventive Medicine in May 2012 and discovered that liquid diets, fad diets, and over-the-counter diet medications were NOT LINKED TO WEIGHT LOSS.
Only prescription weight loss medicine has proven results. Please make certain that you are taking them under the guidance of a doctor!
Truth 3: Exercising helps to lose weight and keep it off
I did my homework! Adults should get 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activity (or a combination of both) spread out over the week, according to the 2018 Physical Activity Guidelines for Americans, published in November 2018 in the Journal of the American Medical Association. Along with two or more days of strength exercise.
These instructions should help most people lose weight, but obese persons or people who have a lot of weight to shed will need to be much more active, gradually increasing to at least 30 minutes per day.
My workouts range from 20 to 50 minutes per day.
I know that the majority of individuals trying to lose weight (particularly women) believe that cardio is the key to calorie burn.
Although aerobics burns more calories every session, weight (strength) training enhances long-term calorie burn. Muscle burns more calories while resting than fat tissues. Furthermore, weight (strength) exercise promotes the joint health and function required for all that cardio!
Truth 4: One diet does not fit all
I get it - your friend, your coworker, your mother, some stranger on social media, or your neighbor can’t shut up about their “amazing diet” that helped them to lose weight. And I’m very happy for them.
But I’m here to tell you that everyone’s body is unique, so the ‘diet’ somebody else is doing might not work for you.
When you are deciding on the best way to lose weight, there are a few factors you should consider before you start:
your health and family history
your activity level
your age and gender
your likes and dislikes
It is critical to allow yourself to consume meals that you enjoy when trying to lose weight and keep it off. Deprivation is rarely effective. When you know you can't eat anything, the only thing that comes to mind is "forbidden fruit."
That is why I am a firm believer in portion management and a living example of it.
I use color-coded containers to teach my clients how to eat appropriate amounts of food (including sweets and booze). 90% of my clients lost and kept the weight off!
If you feel deprived, you are less likely to stick to a healthy eating plan in general. Make sure that the 'diet' matches your lifestyle, not the other way around, if you want to lose weight for good.
Truth 5: Lasting lifestyle change
Losing weight and keeping it off does necessitate certain adjustments.
“Insanity is defined as doing the same thing over and over again and expecting different results.” Einstein, Albert
Changes must be made in your behavior, habits, relationship with food, and food choices. And not only till you attain your target weight.
You've heard what happens when you go "off the diet."
I teach my customers how to make long-term lifestyle adjustments by demonstrating that it is feasible to eat their favorite foods while losing weight (and keep it off). My clients are sticking to their new lifestyle no matter what the occasion or where they are. There will be no more yo-yo effects or concerns about losing the "vacation gut."
Why is it so Hard to Lose Weight
There are some medical conditions that can drive weight gain and make it much harder to lose weight. These include hypothyroidism, polycystic ovarian syndrome (PCOS), and sleep apnea. Certain medications can also make weight loss harder — or even cause weight gain.
Problems Losing Weight
Inflammatory bowel disease
Chronic obstructive pulmonary disease
HIV | HIV
Congestive heart failure
Is it Impossible to Lose Weight
Obesity research shows that long-term weight loss is nearly impossible. According to Kelly Crowe, there is a terrible truth coming from the science of obesity. Years of research have revealed that it is practically hard to lose weight permanently.
So, what is efficient? This is a question to which you are already aware of the answer. Dieting does not operate like magic. Genuine magic emerges when healthy eating habits are combined with regular exercise.
You may think my blog is nonsense since I did not tell you what you wanted to hear, and you may continue your search for the "best way to lose weight." You could be thinking, "pff, what does she know?" So I've learned a lot! I've spent the last 20 years learning about fitness, diet, and overall health. I interviewed and spoke with industry experts for several hours.
I'm not here to make new friends; I'm here to show people how to live a happy, vital, healthy, and confident life for the rest of their lives. I'll be here after you've had enough of trying shortcuts. I only have time and a desire to assist you.