Can’t lose weight if you don’t eat much? 6 NG Weight Loss Behaviors

[Key Points]: I don’t eat much and I exercise regularly, but I can’t lose weight. Why is that? Here's the truth about why you can't lose weight.

I believe that many people who are trying to lose weight will have this kind of confusion: they try very hard but just can’t lose weight. In order to lose weight, people spend money, sweat, and some even hurt their bodies, but the fat still stubbornly sticks to their bodies and cannot be lost no matter what. Why is this? Now, let’s learn the truth about why you can’t lose weight.

1. Your genes make it hard for you to lose weight

The obesity gene is destined for some people to be obese. The protein encoded by the obesity gene is a component of a pathway that regulates appetite and energy balance, and an imbalance in this pathway directly or indirectly leads to the accumulation of body fat and weight gain. Obesity genes include "OB", "LEPR", "FTO" and many other types. Some of these genes make it difficult for people to lose weight. "FTO" is prone to mutation, changing people's eating patterns, increasing their appetite and consuming a large amount of calories. "CRTC3" inhibits the body's energy consumption, slows down the burning of fat, and makes it difficult to lose weight.

2. Skipping breakfast

Many people believe that "skipping breakfast helps with weight loss" and that if they exercise on an empty stomach, the body will consume more fat for energy and they will lose weight faster. Actually, it is not. Skipping breakfast will lower the blood sugar level. Low blood sugar will stimulate the secretion of growth hormone, which will then lead to more food intake. The secretion of growth hormone will be more vigorous, which will in turn promote the growth of tissue fat, and people will become fat.

3. Eat only vegetarian food

In order to lose weight, he even gave up meat and switched to a vegetarian diet. Little do they know that this will make it more difficult for them to lose weight. Fruits and vegetables are rich in dietary fiber, which can indeed help in losing weight. However, replacing regular meals with fruits and vegetables and refusing staple foods and meat can easily lead to nutritional deficiencies on the one hand, and a lack of sufficient fat and protein in the body on the other hand, causing intense hunger and requiring people to eat large amounts of vegetables. Vegetables are easy to absorb oil, so eating vegetables will actually make you consume more fat, making it easier for you to gain weight.

4. Sticking to a rigid exercise plan

After starting to lose weight, many people will make an exercise plan for themselves, planning what exercise to do and how long to exercise every day. Such a plan will produce certain results after being implemented for a period of time. However, if you want to lose weight faster, you must adjust your exercise plan according to your own conditions, appropriately increase exercise time and intensity. A person's body functions will be improved after exercise, and the person will have stronger athletic ability. If you still follow a plan conservatively, then your body will not get a good exercise, your metabolic capacity will not be improved, and it will be difficult for you to continue to lose weight.

5. Avoid weight training

Hearing that weight training can help people grow muscles, many people stay away from it. When exercising to lose weight, most people choose aerobic exercise which is good for fat burning. Zhou Qinlu, a researcher at the Beijing Institute of Sports Science and professor of sports medicine, pointed out that muscle weight training is very important for health and weight loss. Strength training exercises are very helpful for strengthening bones, joints and muscles, and can reduce body fat percentage and increase "lean body mass". In addition, weight training can improve a person's metabolic capacity, consume more calories, and make it easier for people to lose weight.

6. Only do partial exercise

Compared with systemic obesity, local obesity problems such as abdominal fat, thick legs, and fat buttocks are more common. Some people have a wrong understanding that to lose weight, they just need to do local exercises to reduce the fat in the affected areas. In fact, the effect is not obvious. Human fat is distributed throughout the body. If you want to lose weight in the fat areas, you have to do some whole-body aerobic exercises, such as running, skipping rope, swimming, etc., to burn body fat. In this way, the fat areas will be lost quickly.

7. Lack of sleep

Eating less and exercising, but still not losing weight? This could be because you're not getting enough sleep. Professor Ken White of the University of Colorado Boulder once led a team to conduct sleep research. Studies have shown that getting enough sleep plays an important role in weight loss. Lack of sleep can cause leptin secretion disorder, making people more hungry and eating more, leading to excessive calorie intake. Therefore, if you want to lose weight, it is not enough to rely on diet control and exercise alone, you also have to get enough sleep.

Source: 39 Health Network www.39.net

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