Changing your diet, working out in the gym, and walking more often are common first steps for people trying to lose weight.
Research shows that lack of sleep and not drinking enough water play these and other factors in not losing weight, and in this report we review the most prominent of these factors, according to the British Daily Mail.
Lack of sleep
Experts explain that lack of sleep is indeed linked to diabetes, heart disease, and depression, but it can also hinder your weight loss progress.
Studies show that those who do not get enough sleep are more likely to eat sugary foods. Which may lead to weight gain over time.
Experts believe this is due to changes in levels of the hormones leptin and ghrelin – which determine how hungry we feel.
A 2010 US research paper found that among those who followed a calorie-restricted diet for two weeks, those who slept for 8.5 hours lost more weight than those who stayed in bed for only 5.5 hours.
Therefore, sleep should be considered an essential component, along with diet and physical activity, as part of a healthy lifestyle.
Fat loss and muscle gain
Most people expect to see a decrease in their weight after two weeks of eating healthy and exercising. But if the scales don’t change, you shouldn’t be disappointed.
It is possible that you have lost fat and gained muscle that is denser than fat; This means that you may weigh the same, but your body composition has changed.
And you have to realize that the scale is not always the best way to measure success, especially when it comes to health.
We suggest that you track your progress by focusing on other metrics, such as fitting clothes better and turning previously difficult exercises into easier ones.
After weeks or months of seeing the pounds drop on the scale, your weight may suddenly plateau.
This is what experts refer to as standing on a plateau, which is normal even among those who have maintained their diet and exercise routine.
Experts say it occurs because the body resists weight loss. thinks he is being starved; So it releases more hunger hormones in hopes of getting more food.
Therefore, when you find yourself in a state of steadiness, the first thing to do is try to focus on what you have achieved.
We also recommend monitoring activity levels during the day, as while a person may do more exercises, they may sit more or walk less.
Not drinking enough water
Drinking 8 glasses of water a day is essential to keep the body hydrated.
And research suggests that the more hydrated you are, the better your body will be at completing tasks — from thinking to burning fat.
Scientists found that water can suppress appetite and boost metabolism – the rate at which the body burns calories.
One 2015 paper found that among those following a reduced-calorie diet, those who drank 500ml of water before each meal lost an additional 2kg (4.4lbs) over the course of the 3-month study.
Not distinguishing between hunger and thirst
Many people cannot differentiate between thirst and hunger, and we must realize that feeling tired, light-headed, and lethargic may be the beginning of dehydration.
When you feel only mildly dehydrated you will feel lethargic and lack of energy, and when a low in energy occurs, you are more likely to reach for some fast-acting snacks or drinks that are high in sugar and carbohydrates.
a medical case
Eating well, exercising, and getting enough sleep may not be enough for some to lose weight.
A range of medical conditions can make it difficult to lose weight, including an underactive thyroid gland and polycystic ovary syndrome.