It's very common to feel like you're not losing weight. fairly quickly , although you stick stick to your diet.
However, the number on the scale is only one measure of weight change. Weight is influenced by several factors, including physical activity, fluid fluctuations, and the amount of food left in your system.
In fact, the weight can fluctuate up to 1.8 kg over the course of a day, depending on the amount of food and liquids you have consumed.
Also, increased estrogen levels and other hormonal changes in women can lead to greater water retention , which is reflected in the weight of the scale .
If the number on the scale doesn't move, you may be losing body fat while hanging on to water. Fortunately, there are several things you can do to lose water weight .
Also, if you exercise, you gain muscle and lose fat .
A calorie deficit is necessary to lose weight . This means you need to burn more calories than you consume.
For many years, it was believed that a decrease of 3,500 calories per week would lead to a loss of 0.45 kg of fat. However, recent research shows that the required calorie deficit varies from person to person .
You may feel like you're not eating a lot of calories. But in fact, most of us tend to underestimate what we eat .
In a two-week study, 10 obese people reported consuming 1,000 calories per day. Lab tests have shown that they actually take in about 2000 calories per day .
You may be consuming too many healthy foods that are also high in calories, such as nuts and cheese. It is essential to watch the portion size.
On the other hand, reduce excessively your calorie intake can be counterproductive.
Studies on very low-calorie diets providing less than 1000 calories per day show that they can lead to muscle loss and significantly slow metabolism . A diet plan follow-up is necessary to learn in depth the fundamental processes for losing weight .
During weight loss , you inevitably lose a minimum amount of muscle mass as well as fat, although the amount depends on several factors .
If you don't exercise at all while restricting calories, you may lose more muscle mass and see a decrease in metabolic rate.
In contrast, exercise helps minimize the amount of lean mass you lose, increase fat loss, and keep your metabolism from slowing down. The more lean body mass you have, the easier it is to lose weight and maintain weight loss .
However, overtraining can also cause problems.
Studies show that excessive exercise is unsustainable in the long term for most people and can lead to stress. Additionally, it can interfere with the production of adrenal hormones that regulate the stress response .
Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.
However, lifting weights and doing cardio 3-5 times a week is a sustainable strategy for maintaining metabolic rate during weight loss .
