You eat well, you move, you drink water ... You know the theory but you still feel that there is something wrong because you do not lose weight as fast as you think you should. Below you may know why
If you want to lose weight. it is best to eat naturally and in moderation (although you already know that). Fleeing the processed and ultra-processed and eating regularly and healthy is the key, in addition to moving.
These truisms, however, are difficult to put into practice, sometimes when we have a lot of weight left over. The results take time to see on the scale and we get on our nerves: why not lose weight? What am I doing wrong?
Although you know the theory, or think you know it, maybe there are things that you are not doing that are as important as eating in a balanced way.
Why don't you lose weight fast: three things you're not doing?
You eat well, you follow the advice, you do some exercise ... but you feel that there is something that you are missing, that you are doing wrong, since you are not losing weight as quickly as you would like.
First of all, tell you, reader, that it is recommended, in general terms, that you lose 5% of your weight every three months. Of course, each case is different, because it is not the same that you have obesity to that you have three kilos left over.
Although his thing would be that you go to an expert in nutrition and dietetics, we offer below three things you should do to lose weight quickly, backed by science. Attentive:
1) Have a proper breakfast
When it comes to losing weight, protein is king, especially first thing in the morning, as it will keep you energized and satiated for longer.
Your body burns more calories by digesting and metabolizing the protein you eat, so a high-protein diet can boost your metabolism by as much as 80-100 calories per day, according to this study. And not only at breakfast, as a high protein diet can also make you feel fuller and thus reduce your appetite, according to some studies.
What proteins are ideal for breakfast? A good option, cheap and easy to cook, are whole eggs. Although they have been widely vilified in recent years, new studies show that they neither affect blood cholesterol nor cause heart attacks, as has been claimed.
Also, they are one of the best foods for weight loss. A study in overweight women showed that eating eggs for breakfast increased feelings of fullness and caused participants to eat less for the next 36 hours.
[Why are French women so thin?]
2) keep an eye on your gut bacteria
An emerging area of scientific research when it comes to weight loss focuses on the role of bacteria in the gut.
Some of these bacteria can lead us to gain weight by changing the behavior of our flora with the consumption of certain foods, according to this study.
"What we eat reaches us and the bacteria within our intestines, which digest some of the food that we cannot for lack of enzymes, " explains Purna Kashyap , associate professor at the Mayo Clinic, and director of the Gut Microbiome laboratory. " These processes generate additional calories that the intestinal flora can return to us. That is why it is a mutually beneficial relationship in which the bacteria give us more benefit from what we eat," he adds.
And what can we do about it? Increase the amount of good bacteria in the gut, such as:
· Eat more fruits and vegetables: increasing the amount of fruits, vegetables and cereals in the diet will trigger a greater absorption of fiber and a greater variety of intestinal bacteria.
· Fermented foods: improve the function of good bacteria while inhibiting the growth of bad bacteria.
· Prebiotic foods: stimulate the growth and activity of some of the good bacteria that help control weight. Prebiotic fiber is found in many fruits and vegetables, especially artichokes, onions, garlic, asparagus, leeks, bananas, and avocados. It is also found in oats and barley.
3) Relax and sleep well
If you do the above and you are still gaining weight or, what is more exasperating, that despite being on a diet you do not lose one gram, perhaps the answer is in your nighttime habits.
The most common mistake is falling asleep too late. You go round and round and you can't sleep. The stress and anxiety are preventing you rest, and this makes you fat like it or not. A study published in Obesity Reviews showed that stress, lack of sleep, and weight gain are associated with each other.
Insomnia is associated with stress and anxiety, which also makes them gain or not lose weight. Why? When we are stressed we release hormones, especially adrenaline and norepinephrine and cortisol. By secreting these hormones, we sleep little and the next day we rush to foods full of sugar, as this study has shown, which leads us to gain weight.
That is, you must find formulas to relax, and not only for your figure, but also for your health.