Even with a stable calorie deficiency, the body may not lose weight as expected. This is due to a number of complex processes in the body that affect weight loss, warning nutritionists.
First, it is often the case that there is no real calorie deficiency. People tend to underestimate how much food they actually consume and overestimate the level of physical activity. Because of this, the illusion of deficiency is created, and the weight stands still.
Secondly, the body adapts to prolonged calorie deficiency, slowing down metabolism and saving energy. This process is called metabolic adaptation - because of it, the usual deficiency ceases to affect weight loss.
Another important factor is sleep. Insufficient or low -quality sleep affects the hormones of hunger and satiety - grelin increases and leptin is reduced. This increases appetite and can lead to overeating.
It is also worth paying attention to the consumption of protein. If it is not enough, the body loses muscle mass, and along with it reduces the main metabolism, which complicates weight loss.
Hormonal disorders such as insulin resistance cannot be ignored, which can interfere with the effective burning of fat even with proper nutrition.
For effective and healthy weight loss, experts advise:
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increase the consumption of fiber -rich foods (vegetables, fruits, legumes, whole grain);
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Avoid rigid diets and extreme restrictions;
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control sleep quality and stress;
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Keep the balance between food, rest and physical activity.
This comprehensive approach will help to steadily reduce weight without harming health.
