- Losing weight and maintaining it is understandably difficult because of several factors.
- It’s almost impossible to lose weight with exercise alone.
- Diet supplements that claim to speed up metabolism do not work.
Some people find losing weight easy, but generally, slimming down and keeping unwanted fats off is hard. Many factors can affect the success of your weight reduction. To achieve your goal of attaining your desired weight, you should understand and overcome these factors.
Here are the factors that can influence your weight loss goal.
1. Natural Response of the Body
Losing weight will make you fight your body’s natural response. If you lose weight, you also suppress your cravings and in the process activates the hormones responsible for hunger.
According to Australian research, losing weight can decrease the hormone leptin, which has the function of sending signals to the brain when you are full. At the same time, the hormone ghrelin responsible for stimulating hunger increases, and this hormonal imbalance goes on during your weight loss journey. As this condition continues, it will be even harder to be on track with your weight loss.
Director of Science and Research Content for the American Council on Exercise in San Diego, Sabrena Jo, explains that losing many calories quickly can also slow down the metabolism. Although it will result in losing weight immediately, it will also result in the loss of muscles. Muscle is needed for faster metabolism so the loss of muscle would mean a slower metabolism.
There are no shortcuts in gaining success and that includes losing weight. According to Mark Pettus, director of medical education, wellness, and population health for Berkshire Health Systems in Pittsfield, Massachusetts, it is very hard to stay patient when you are losing weight. But, trying drastic ways to lose weight will also not help. Quick starvation can do damage to your metabolism and affect your weight journey in the long run. Instead, aim for one to two pounds a week, which is slow and steady and easier to maintain.
3. Exercise Without Diet
While the National Weight Control Registry reports that people who maintain their exercise for at least 60 minutes for most days were able to lose weight and maintain it, Pettus explains that it is nearly impossible to lose weight with exercise alone. A healthy diet and exercise can make you lose weight more successfully.
4. Diet Supplements
Many diet supplements claim that they can supercharge your metabolism. But, according to a review of a study published in May 2012 in the American Journal of Preventive Medicine, these dietary supplements do not work. The researchers at Beth Israel Deaconess Medical Center followed thousands of dieters and they found out that fad diets, liquid diets, and over-the-counter diet pills did not cause weight reduction.
5. Diet Choice
When one diet works for someone, it will not mean that it will work for you, also. Every individual is different in terms of overall health, family history, metabolism, activity level, age, and gender. These factors can dictate what diet will work best for you.
Also, fad diets including grapefruit juice, maple syrup, cabbage, and apple cider vinegar claim to promote the burning of fats. Jo shares that while they work by restricting calories, the results do not last long.
6. Strength Training
It is stated in the 2018 Physical Guidelines for Americans that adults should spend 150 minutes of moderate-intensity aerobic exercise and 75 minutes of vigorous aerobic activity and muscle-strengthening activities spread throughout the week. Jo explains that these guidelines can help most people lose weight.
7. Burning Calories
When it comes to burning calories, men and women are different. Men tend to burn more calories than women because of their larger size, muscle mass, and elevated testosterone. So even when men eat more than women, they can still lose weight.
8. Lifestyle Change
Losing weight all boils down to lifestyle change. When you stop your diet, chances are you will go back to your old eating habit and get back the pounds you have lost. To attain your goal, follow a healthy lifestyle by making smart food choices, and exercising regularly.
Source: Everyday Health