When it comes to losing weight, you have to work hard in the right direction, otherwise, you are essentially wasting your efforts, and you won’t be able to slim down no matter what you do. After losing weight, you might just bounce back.
I have tried many wrong ways to lose weight and found that along the weight loss journey, there are always various problems. Finally, after learning the correct concept of weight loss, successfully losing 24 kilograms quickly, I realized that there were many incorrect methods of weight loss and bad habits that caused my weight not to drop during the weight loss process.
Let me share with you 9 possible reasons that may prevent weight loss in hopes that you can correct the errors, scientifically and rapidly reduce weight to achieve the goal of weight loss.
1. Inadequate Protein Intake. Many people only eat vegetables and fruits during their weight loss period, refusing to consume lean meats, chicken, fish, and other high-protein foods, leading to insufficient protein intake. When muscles cannot effectively synthesize, they will accelerate the loss, lower basal metabolic rate, and lead to an easily fat-prone physique, making it difficult for you to successfully lose weight.
2. Eating Too Quickly. Often, overweight individuals finish two bowls of rice while lean individuals have not even finished one bowl. At the end of a meal, the calorie intake of overweight individuals can be more than twice that of lean individuals, further accumulating fat.
We should adopt the eating habits of lean individuals, chew slowly, and eat slowly to control the amount of food intake, which helps maintain a good physique.
3. Skipping Breakfast. Many people skip breakfast to lose weight. While you save the calories from one meal, it also causes lower body metabolism levels in the morning, less calorie consumption, and can lead to overeating at lunch, which is not conducive to gastrointestinal health or weight loss.
A wholesome breakfast can boost metabolism, help you burn more calories in the morning, control lunch intake, and aid in weight loss.
4. Exercise Duration Less Than 30 Minutes. For instance, a half-hour jog only burns about 250-300 kcal. If you exercise 3 times a week, the calorie burn is just equivalent to a cup and a half of milk tea. Overestimating exercise expenditure and underestimating caloric intake can decrease weight loss efficiency.
5. Choosing the Wrong Fruits. Many people like to replace meals with fruits during weight loss, but fruits like durian, lychee, coconut, and mango have higher sugar content, leading to fat accumulation and hindering weight loss.
6. Not Drinking Enough Water. Waiting until you are thirsty to drink water can affect your body’s metabolic cycle. Research shows that people who drink more than 2 liters of water a day tend to lose weight faster than those who don’t drink much water.
7. Staying Up Late and Overworking. Inadequate sleep can disrupt hormone secretion and lead to a predisposition to gaining weight easily. People who sleep more than 7 hours a day and feel drowsy during the day are several times more likely to gain weight than those with regular sleep patterns.
8. Strong Flavor Preferences. Weight loss requires a light diet to control calories and appetite. However, many people enjoy spicy foods and a high-salt diet, which can burden the body, promote water retention, stimulate taste buds, lead to increased food intake, and easily exceed caloric intake.
9. Monotonous Diet. Consuming only chicken breasts, broccoli, and boiled eggs daily can cause the body to lack certain micronutrients and hinder metabolic function.
Those trying to lose weight should diversify their diet, rotating various foods including vegetables, staples, and high-protein foods to reduce binge eating, balance nutritional intake, and achieve healthy weight loss.
