There are times when we do everything right. We eat a lot, small and balanced meals, we are doing it, but again the scales do not seem to appreciate the effort we make. For this reason, we asked 'Angela Lemond', a dietician-nutritionist (Msc), to explain to us what mechanisms are used to achieve weight loss and what factors affect it. Initially, it is important to stress that our body weight depends on the balance of caloric intake and energy expenditure.
Ms. Angela says
"When the calories we eat are equal to the calories that the body uses to perform its vital functions and to carry out all sorts of physical activity, whether it is organized exercise or the general movements of our everyday life"
In order to achieve weight loss, it is necessary, first, to achieve a negative energy balance, that is, energy expenditure to be higher than caloric intake. The negative energy balance can be achieved either by increasing energy expenditure, by reducing energy intake, or by combining the two above, which is the recommended method to achieve and maintain weight loss.
However, sometimes, we may create a negative energy balance, but we do not see the number on the scales decreasing. Ms. Angela says that this can be due to many different reasons.
1. Expectations
The expected and ideal weight loss is ½ to 1kg per week. If one expects more weight loss by following a very strict diet - a strongly hypothermic diet or extreme diets of type fed only with fruits or only salads or yogurts only, the body understands the stress and reduces much more than expected the Basic Metabolic Rate BMR) to protect him. Staying fast is not a solution to lower your body weight.
2. You need to plan and clarify your goal
Many times we adopt a healthier diet and expect weight loss. I eat healthy and light products however it does not necessarily mean I'm on a diet. The fact that a product is a low fat or calorie or healthy, does not mean you can consume it in unlimited quantities because it has calories, fewer but has it.
3. Your weight is normal and your body resists weight loss
Exercise, in this case, will help you achieve the body image you expect.
4. You do not follow a diet that includes small and frequent meals
Research has shown that frequent and balanced meals increase the Basic Metabolic Rate and burns. In addition, frequent meals do not allow fluctuations in the levels of glucose and insulin that regulate appetite through biochemical metabolic processes.
5. Many times we start exercising, we also hope for a faster loss
If the diet is done at the same time as exercise, especially exercise with weights or resistance, it is most likely that the scales do not show the corresponding weight loss. This is because the exercise makes the muscles store carbohydrates in the form of glycogen, which also leads to water retention in the muscle which can reach 1-2 pounds because a molecule of glycogen carries with it 4 molecules of water After 4-5 weeks of exercise, weight loss will be evident both because of diet and exercise.
6. Consume large amounts of sodium
The recommended daily intake of salt should not exceed 6 grams (1 teaspoon). Do not forget the "hidden salt" contained in foods such as canned foods, bakery products.
7. Do not drink enough water.
According to a study published in the Journal of Clinical Endocrinology and Metabolism, consumption of 500ml of water can cause a 30% increase in metabolism. The effect of water on the metabolism begins 10 minutes after swallowing, it culminates in 30-40 minutes and can last up to 1 hour. According to the study, consumption of 1.5 liters of water per day may increase the daily energy expenditure by 48 calories. Do not forget that water is a basic metabolite of cellular processes.
8. Do you have constipation or irritable bowel syndrome (colitis)?
When one is not physically acting, the byproducts of the metabolism are not excreted, so the scale shows up to half a kilogram more. In addition, swelling in the intestine (drumming) due to sensitivity to some foods may make it harder for you to lose weight.
9. You are experiencing hormonal disorders such as hypothyroidism
A condition in which the thyroid gland does not produce enough thyroid hormone so that metabolism cannot work at normal rates. Many times this condition is associated with difficulty weight loss. However, with your thyroid, you can normally lose weight.
10. You are experiencing hormonal disorders such as insulin resistance
Insulin levels in the blood continue to remain high instead of falling to normal levels 1-2 hours after a meal. This extra insulin stimulates the cells of the body to use more energy in the form of glucose and turn into fat. Treatment of this syndrome is not easy, but with proper medication along with a diet high in fiber, low glycemic index foods, low in saturated fat and exercise, weight loss is feasible.
11. Follow-on medication that causes weight gain
Some of these are corticosteroids, antidepressants, and anxiolytics. If you have to take a drug for a long time and have difficulty losing weight, talk to your doctor about alternative therapies.
12. You have a Nutritional Disorder
So if you do not regulate this first, you can not make and hope for weight loss. Ask a specialty dietician.
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