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Weight Does Not Decrease After a Strict Diet? Here Are the Contributing Factors
Knowing the reasons behind the inability to lose weight despite undergoing strict diets is important.
Knowing the reasons behind the inability to lose weight despite undergoing strict diets is important.
When someone follows a balanced diet and exercises regularly, weight loss is expected to be a visible result. However, often the question arises, "Why is my weight not decreasing?" There are several factors that can cause failure in weight loss, as will be explained in this article quoted from a source on health.com on (19/03).
Although cardio is a crucial element in a series of physical activities to maintain heart health, its benefits cannot be denied. Aerobic exercise maintains heart strength, prevents diseases such as diabetes, Alzheimer's, and some types of cancer, as well as improves sleep quality and reduces stress levels. However, if someone exercises excessively without paying attention to sufficient food intake, the body will respond by lowering metabolism to conserve energy.
By doing this strength training, besides being able to shape lean muscles, it also helps in the weight loss process. Muscles play an important role in increasing calorie burning, making it an effective addition to cardiovascular exercises.
Recovery and rest time often have more value compared to the actual exercise implementation. By allowing sufficient time for recovery, individuals can better prepare themselves for the next training. Ignoring rest can lead to a decline in future performance.
Engaging in prolonged sitting activities may trigger weight gain or failure in weight loss. Research shows that the risk of obesity can increase by about 5% every two hours of sitting. The most important thing is to move. By simply engaging in active movement habits, an individual can obtain overall health benefits.
Some people focus on burning calories without paying attention to what they consume as an energy source. Make sure to consider adequate calorie intake according to your physical activity to maintain a healthy weight. Choose nutrient-rich foods such as fruits, vegetables, proteins like nuts, grains, seafood, and eggs, as well as whole grains, and limit consumption of sugar, sodium, saturated fats, trans fats, and cholesterol.
Add healthy fat sources to your diet, such as unsaturated fats from chia seeds, flaxseeds, and fatty fish like salmon or sardines. Choose low-fat protein sources or plant-based protein, such as lean meat, chicken, turkey, legumes, and lentils. Choose good complex carbohydrates, such as sweet potatoes, whole grains, and quinoa, while limiting the consumption of simple carbohydrates like candy, soda, sweets, and processed products with added sugar.
Eating excessively can hinder weight loss. The body needs to experience a calorie deficit to lose weight, which means you need to burn more calories than you consume.
Make sure your body stays hydrated by drinking enough water. In addition, water also provides a number of benefits for health, such as protecting and lubricating joints, helping to eliminate waste in the body, preventing dehydration, and regulating your body temperature.
Most adults generally need seven to nine hours of rest each night to maintain optimal health. Consistently lacking sleep can result in weight gain.
Cortisol can have negative effects on the body, such as the accumulation of fat that is difficult to eliminate, when exposed to excessive cortisol over a long period of time. The body can produce excessive cortisol when experiencing significant stress or anxiety, both in personal life and at work.
Weight gain is one of the side effects that often occur due to the use of medications. Certain medications such as antidepressants, anti-diabetes drugs, anti-epileptic drugs, and antipsychotics can affect body weight.
Some specific health conditions can be barriers to the weight loss process. These health disorders include various conditions such as Cushing's syndrome, depression, diabetes, hypogonadism, hypothyroidism, menopause, and polycystic ovary syndrome (PCOS).
"Weight measurement is not always the most accurate indicator to assess someone's health or fitness level. For example, it is possible that the recorded weight remains stable or even increases because when fat decreases, muscles increase."
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