8 Reasons That May Explain You Cannot Lose Weight
For many, losing weight becomes a goal to achieve every year, and a seemingly simple solution to achieving it is to run.
So you put on your jogging outfit and start running to lose those extra pounds. But time goes by, you keep running, and you do not see any improvement; you step on the scale and the number is always the same, or it increases! You think your efforts are in vain and you give up. If you, too, are wondering why this is not working, there is some data proven by experts and research on the subject that can give you the answers and help you better understand how your body works.
1. You retain water for your muscles
Do not think water has become your main enemy in losing weight. Hydration is very important when you do all kinds of physical activities like running, but it is also important for recovering from the strain on your muscles, especially if you are new to this practice.
According to a doctor, when a person embarks on an exercise routine, muscle fibers are put under pressure, resulting in micro-tears and inflammation. To counter this, fluids like water are retained in the affected area to try to heal them. As the fibers heal, your body will experience temporary weight gain.
What to do: This is normal, so keep drinking water regularly and, if necessary, give your body the rest it needs to get back to normal.
2. Your body gains lean mass
Sometimes when trying to lose weight, fat is considered the only major factor, but many are unaware that the body is made up of two major components: fat and lean mass. The latter includes bone, tissue and muscle mass, which can be developed by performing various exercises.
For example, one study showed that performing a high-intensity interval running program over a 10-week period results in improved cardio-respiratory activity and an increase in the size of the quadriceps muscles. Therefore, you probably wont lose weight because you will gain muscle mass.
What to do: Do not jump to conclusions based solely on the number you see on the scale. See a specialist who can correctly assess the percentage of fat and muscle mass you have in your body.
3. You perform the same exercises repeatedly
You may run the same distance or the same course each day. At first everything will be fine, but over time the routine will eventually get your body used to it and the results will not be as noticeable.
The human body and its components have the ability to adapt to exercise. When more force is applied correctly to muscles during training, they develop and improve their function. If the body is not subjected to this continuous variation, muscles adapt over time and remain unchanged. And if the pressure is reduced, the body can atrophy and even deteriorate in more serious situations.
What to do: Do not be afraid to change your routine and consider a functional training plan. Intervention of a complete program for runners has been proven to have more benefits than sticking to a regular goal.
4. You are not getting enough sleep
Some people who have a lot to do in their daily lives and spend time running may not get the recommended amount of sleep for refueling and stress relief. It can also affect physical condition.
In a study of children and adults, it was found that every less hour of rest can result in a slight increase in body mass index. According to the data from this research, a 1.78 m tall person can gain around 1.4 kg without getting enough sleep.
What to do: Try to get enough sleep and do not subject your body to sudden changes in rhythm. For an adult, it is recommended to sleep between 7 and 8 hours a day.
5. You set unrealistic goals for yourself
The human mind is very powerful and can influence our satisfaction or our disappointment. In running, and in sport in general, some may react negatively if given a realistic goal of weight loss, or if they try to manage their expectations, even if they set more conservative goals.
Experts at the University of Liège have found that most people find a weight loss goal of around 10% of their body weight insufficient. The target weight loss range is between 5 and 21 kilograms. Additionally, another group of researchers found that when people set smaller goals to manage their expectations, they were more disappointed with the outcome than those who set higher goals.
What to do: Remember that losing weight is a process that takes time, dedication and patience. Do not despair at the first attempt and rely on the health experts to set realistic weight loss goals.
6. You neglect your diet
You might think that running your daily mileage quota and getting results is the most important part of losing weight. But what you eat is also essential to achieve this goal. You may have heard many times that nutrition is a fundamental part of your goal; science itself reminds us of its importance.
If you often crave a glass of soda, know that an analysis has shown that its consumption decreases the intake of natural fruits, milk and dietary fiber. And if even while exercising you satisfy your hunger with too much food and feel like you can not stop, you may have an eating disorder, which keeps you from losing weight. weight or that causes a rebound effect in your body.
What to do: We recommend that you consult a nutritionist who can help you increase your physical effort with better nutrition. He will likely recommend a low-carb diet that has been proven to help you lose weight.
7. Food supplements do not help you much
Have you ever seen advertisements on TV for supplements that help you lose weight in a short time? You may be tempted to speed up your weight loss by using these 'wonder' products, but according to Melinda Malore, a researcher at Oregon State University, that may not be the solution.
In her analysis of different types of dietary supplements, she found that some products may have minimal effects on weight loss, but none of them will help you lose pounds significantly. She also noted that these products have not been clinically tested to prove their effectiveness and, in some cases, cause adverse reactions or illness.
What to do: It is best to never assume that such a product can help you. If you are interested in purchasing a dietary supplement, it is recommended that you research everything related to the product, find reliable information and consult a doctor.
8. You suffer from unintentional weight gain
If after reading the above you feel like you are sticking to your workout schedule, eating a healthy diet, and taking care of your body as much as possible, but you are not losing weight, it is likely may this last point concern you.
There are different causes why the body can experience unintentional weight gain. Here are a few examples: swelling due to fluid build-up; taking medicines to treat disorders such as bipolar disorder or illnesses such as diabetes; hormonal changes like those seen in Cushings syndrome; hypothyroidism. This can mean that no matter how hard you put in running, you may not be able to lose weight.
What to do: You need to identify the reason why your weight is changing for no apparent reason. Your doctor can help you, and based on their assessment, they may perform tests and tell you what treatment you need to keep yourself in good shape.