Weight loss is a popular topic, but it’s not an easy thing to do. Many people like to take easy paths to weight loss, but that might not be the best way for lasting results. There are some hard truths you have to face lasting, sustainable weight loss. Here are ten things you don’t want to hear about weight loss.
When You Have More Muscle You Burn More
So, if you want to make it easier on yourself, build muscle. Muscle uses more calories for maintenance at rest than anything else in the body. According to a study, consistent strength training increases your metabolic rate by 5%, and you burn 22-36 extra calories a day for every pound of muscle you put on. In addition, aesthetically, muscle helps shape your body and give you curves. Would you rather be skinny and flabby or sexy and toned?
Exercise is not enough movement if you lead a sedentary lifestyle
Did you know that you still need to have non-exercise movement if you exercise regularly? When you constantly sit all day, it can negate the effects of exercise. This is called sitting disease, and it can affect anyone. Try increasing your non-exercise activity thermogenesis by doing more active things in your day.
Fad Diets Are Not Sustainable
Fad diets may help you lose weight at first, but they won’t help you keep it off. So, if it sounds too easy, it’s probably too good to be true. Fad diets often recommend cutting out major food groups leading to fatigue, constipation, diarrhea, or headaches. They also may be more harmful than helpful for people with certain health conditions.
Weight Loss is Not Linear
Weight loss is like a roller coaster sometimes; you might gain weight during your journey. It’s essential to be patient with your goals and stay consistent. Many factors can contribute to the ups and downs of weight loss and may require you to change what you are doing. In addition, although the scale may not change your body composition might so celebrate the many non-scale changes you see.
You Have to Learn Your Body
Because weight loss is not linear, you have to learn how your body responds to certain stimuli regarding diet and exercise. Knowing this will help you determine how to eat for and after exercise, what types of workouts are better for you, and how to plan your meals. Once you learn your body, it will be less of a mystery regarding weight management.
Skipping Meals Doesn’t Help You
When you have a weight loss goal, cutting calories is essential, but it can stall progress when you don’t eat enough calories. Your body needs a minimum amount of calories to function, called the basal metabolic rate. When you drop below that, your body goes into survival mode, holding on to what it needs to sustain itself.
It’s Easier for Men to Lose Weight
Unfortunately, men have an easier time losing weight than women, and this is due to their higher amounts of testosterone. Don’t get discouraged if you have a partner of the opposite sex and notice they respond quicker to weight loss. Try to use different techniques than your male counterparts to be successful.
You Have to Focus on Sleep
Poor sleep hinders the body’s metabolism, which allows the body to burn fewer calories, and one study noted that those who consistently get less than 5-6 hours of sleep are at risk for obesity. In addition, a lack of sleep will promote fat storage and reduce the hormones associated with appetite control.
Your Fat Cells Never Go Away
When you lose weight, your fat cells do not go anywhere. They are like empty balloons waiting to be filled. Your fat cells can expand up to 10 times their average size, and some people have more fat cells than others genetically. When you exercise and eat healthfully, you help keep the fat cells deflated.
Stress Will Make it Hard to Lose Weight
Managing stress is essential to the weight loss process and sustainability. When you are chronically stressed, it increases hormones like adrenaline and cortisol, leading to increased appetite. In addition, chronic stress can slow down the overall breakdown of fat.
Overall, the take-home message is losing weight is not an easy task. It must be done correctly so that it is a sustainable change. Think of losing weight as a complete lifestyle change, and end the weight loss/gain cycle.