Sometimes you diet, calculate the calories you take in, carefully control everything you eat, and never neglect exercise, but still, when you step on the scale, you are not happy with the result you get. This unhappiness may make you wonder, "I'm on a diet, why can't I lose weight?"
First of all, my advice is to try to stay within healthy body value ranges where you feel good, instead of focusing on the scale. If your body mass index is above normal values and you are doing everything perfectly with the diet and still do not observe a decrease in your weight, there may be some misconceptions, let's take a look together:
In fact, you may not be able to lose weight for many different reasons. You should not immediately despair and focus on finding the underlying cause of the problem with great motivation to solve this problem.
What could be the reason why there is no weight loss on the scale?
1. Focusing only on the calories of foods:
If you focus only on the calories of the food you eat, rather than whether it is healthy or not, this may prevent you from losing weight. Also, eating low-calorie does not always mean eating healthy! As a solution, writing down what you eat during the day in a notebook and keeping a diet diary will help you in this regard and make you aware of the small mistakes you make.
2.Relying on exercise:
If you eat or drink more than necessary with the excuse that you exercised today, you are making a mistake. If you want to lose weight, simple math means you need to consume fewer calories than you burn. If you go after exercising with the thought that you deserve this meal or that you will burn it tomorrow, it will be very difficult to see your weight loss on the scale.
3. Skipping meals
Due to intensity. Therefore, if you skip one or more of the main or snack meals that you should consume that day. Maybe you may think that not eating that meal(s) will contribute to your weight loss efforts. In this case, you will only be deceiving yourself. When we skip meals, your blood sugar level will drop, which will increase the need for sweet foods.
4. Not being aware of cheating. ı
You may think that you are following your diet perfectly. If you still don't lose weight, you may be missing the amount of food you eat. For example, maybe you forget to count the two biscuits you ate with your tea, the handful of peanuts you put in your mouth, or the slice of cake you ate on special occasions.
5. Portion size
If you have been on a diet for a long time, you may be starting to not pay as much attention to it as you used to, knowing that you now know the amount of portions. Of course, in the meantime, your portion size may be increasing without realizing it! To avoid this, when shopping at the market, do not buy more than you need. If you have a tendency to slice bread thickly, then buy sliced bread.
6.Weighing yourself every day
A healthy weighing; It is done once a week, on the same scale, on an empty stomach when you wake up in the morning and after going to the toilet (after defecation), without clothing. Your body may retain water because you are constipated, a medication you use causes water retention in your body, you consume too much salty foods, or you do not drink plenty of water. For this reason, you may worry from time to time that you feel like you have gained weight even though you haven't actually gained it. This makes your diet process very difficult. Because the weighing result will demoralize you and you may quit the diet thinking that you cannot lose weight.
After reading these articles, if there are any mistakes you made during your diet process, you will definitely observe a healthy decrease in your scale and body fat ratio after correcting these mistakes. As long as you continue on your path without losing your motivation for the diet.
I wish you all healthy days..
Read: 0
