9 reasons why the more you lose weight, the fatter you get

 Losing weight is indeed not easy! When you find that you can't lose any more weight after a few days of dieting + exercise, don't be discouraged. Come here to see what common fat loss misconceptions you may encounter, and to correct them, no longer delay your slimming plan, so that your body into a "fat-burning furnace"!

1. constant aerobic exercise

Sure, aerobic exercise burns fat, but it doesn't burn enough calories.

 

The more cardio you do, the more your body's ability to adapt will improve. When you stick with cardio for a while, your body burns fewer calories for the same amount of exercise.

 

It is recommended to combine with high-intensity interval training. It burns more calories in the same amount of time, boosts metabolism efficiently, and allows the body to continue to burn fat after the exercise is over.

 

 

2. Eat the wrong "cheat meal"

Eating a "cheat meal" itself is right, the key is to "eat" the right.

 

Because when calorie intake is low, your body's leptin levels will drop, a hormone that controls weight and fights hunger. To restore leptin levels, you occasionally need to eat high-carb foods.

 

But the keyword is "high-carb", not "high-fat". Eating carbohydrate-rich, high-fat foods deliver nutrients to fat cells and promotes fat growth - which is certainly not what we want!

 

 

3. Eat less protein

Inadequate protein intake can slow down the weight loss process. This is because the body burns the most calories from digesting protein compared to other macronutrients.

Protein also gives you a feeling of satiety for a long time, maintains muscle mass, and reduces body fat percentage. Even during a diet, it's best to ensure a "1 gram of protein/lb of bodyweight" intake.

 

 

4. Neglected strength training

When brushing fat, it is also important to jerk iron properly.

Because when calorie intake is insufficient, your body is prone to muscle loss - and the best way to maintain muscle is to pump iron.

 

The more muscle mass you have, the higher your basal metabolic rate will be, meaning you'll burn more calories throughout the day.

 

When working out, focus on strength and size, and use low reps (4-8) with high weights to prevent muscle loss.

 

5. Excessive Stress

Mental or physical stress can hinder fat loss due to an increase in cortisol.

 

High cortisol levels interfere with testosterone and growth hormone production, which impairs muscle growth, promotes fat storage (especially in the lower back), and can even make bones weak.

 

It is recommended to do yoga occasionally to relax your body and mind through deep breathing and stretching your muscles.

 

Also, make sure you take at least one day off a week, as overtraining can also make cortisol levels soar.

 

 

6. Wrong estimation of diet

Different ways of cooking food can affect its calorie level, especially when you eat out, it becomes difficult to control the number of calories and to manage your diet.

It is advisable to keep track of the food you eat daily, list and write it down or take pictures, and then calculate the calories as accurately as possible. This will encourage you to stay "vigilant" and make more informed eating choices.

 

 

7. Not drinking enough water

Even slight dehydration can hinder fat loss, as your metabolic system needs to be adequately hydrated to function.

 

Drinking more water ensures your body functions optimally and even helps burn more calories. A 2003 German study found that drinking 500 ml of water increased metabolism by 30 percent. 8.

 

 

8. eat unhealthy "healthy" food

Not all "healthy" food is healthy food.

 

Manufacturers will be through a lot of "clever" marketing strategies to attract you to buy. For example, some fruit juices with the slogan "healthy" have more calories and sugar than even a can of soda.

 

Not only that, but many low-calorie foods are enriched with artificial sweeteners and oils that enrich their flavor and texture, but can lead to many health problems.

 

 

9. Unbalanced nutrition

It's not that dieting means eating only protein and treating carbohydrates and fats as "demons". For optimal fat burning, it is important to ensure a relatively healthy and balanced source of nutrients.

 

It is recommended to get fats from healthy sources such as olive oil, animal fats, avocado, coconut oil, and fatty fish. Avoid artificial trans fats and hydrogenated oils.

 

As for carbohydrates, they are a necessary "fuel" for strength training. Eating less carbohydrate will not only hurt your workout but will also hinder muscle recovery and growth.

 

To maximize fat burning, it is recommended to eat carbohydrates only during strength training and to choose clean foods such as sweet potatoes, whole grains, fruits, and quinoa.