One of the questions about weight loss that many people are very curious about is, why I can't seem to lose fat. Plus, sometimes it's even increasing. That's because the weight loss method you're doing may not be the right one. So, if you want to be healthy and have the weight on the scale. You should understand the root causes of weight gain and knowing the correct way to lose weight is essential to maintaining a healthy weight over the long term.
If you are one of those people, you will find the reason why you can't seem to lose weight and we have the possible solution to overcome the problems right here in this post.
Why I can't seem to lose fat and Solution
Here are some reasons why I just can't seem to lose weight and also provide the possible solution to overcome the problems.
1. Doing the diet, the wrong way but think it's the right way
Many people understand that a proper diet is about reducing the amount of food they eat. Although the amount is not as important as the energy from the food that the body receives. It can be seen that some people reduce rice. Some people eat very little, some people only eat protein but the weight is not reduced. That's because the foods you eat are high in energy, such as fried food, oily stuff, sugary desserts, etc.
So, try to eat more fruits, vegetables, and lean food and follow a healthy diet.
2. Having a low burner energy system
This is often found in people with less muscle and who rarely exercise. This causes the muscles to decrease and increase the fat. Some women have a metabolic rate of 1,200 kcal only and men have a metabolic rate of only 1,500 calories which is considered relatively low in the group with low energy metabolism. But there is no increase in energy expenditure in the body which resulting no weight loss or it only reduces for a short time and then comes back to increase gradually because the weight loss is the muscles in the body that are broken down into energy.
With this problem, you must control food properly, do not let the body lack nutrients. You also must focus on exercises to build muscles. By focusing on cardio exercises that move the body to make the heart rate faster, such as aerobics, swimming, running, cycling, etc.
3. You're stressed
Stress can make your body produces cortisol excessively; the excess cortisol is translated by your body as a scarcity of food. The body then responds by storing fat, slowing down the metabolism process, and making you eat more. You need to avoid stress to lose some weight. If you think you are stressed, a possible solution is to practice yoga or meditation and take a vacation more often.
4. You're drinking too much sweet coffee
Coffee is everyone's favorite, almost all people drink it. Coffee contains caffeine that can raise the production of adrenaline which resulted in high blood sugars level. If you are just sitting around all day, the unused blood sugars will end up stored as fat. The solution is just to drink green tea or no sugar coffee with lemon instead, it is way healthier.
5. You're eating many times in a small portion a day as a diet book told you
The theory is to stoke up your metabolism, but in practice, there's evidence that this doesn't work. When researchers at Australia's Newcastle University tested it, the book didn't work for weight loss. A possible solution is to eat only when you're hungry but not in a very big portion. Eating when you don't feel like it and just because the book told you is an awful diet wrecker.
6. You eat the same foods, over and over
We need at least 30 different kinds of food every week to get all the nutrients needed, according to a study conducted by weight loss researcher at Sydney's Garvan Institute, if your diet is not working properly in just one nutrient, your body will make you eat more until you meet the need. The solution is to find a new recipe book and make sure you get a good combination of proteins, vitamins, minerals, and fat by eating a more varied food combination.
7. Your brain has been affected by Junk foods
Fatty, low-nutrient junk foods can change your brain in a similar way to drug-affected people. If you still think you need a cheeseburger to feel normal, that's the problem. The solution is simple, eat nutritionally, and you will soon stop craving junk foods.
8. You need to move your body
Working in front of the computer all day is not good. Sitting all day with near zero movements of your body can speed up the storage of fat in your body. The solution is obvious; get up from your chair, pace around, do stretching, and walk over and talk to people in the office.
9. You need more fat
Diet does not mean an absence of fat; your body still needs fat. Carbohydrate takes around 20 minutes to be processed by the brain to signal that we have eaten. When the signal comes, we might have eaten too much. Fat and protein, on the other hand, make the center of the brain start signaling within five minutes and you will feel full quickly. The solution is to put oily dressings on the salad and add lean meats, fish, and eggs to your diet.
You can blame your parents this time. According to researchers, people with certain variations of the “fat and obesity-associated gene” have a larger desire to eat and will get fatter easily than those without. There's no perfect solution to this problem. You can exercise routinely and eat healthier foods to lessen the influence of fat genes.
11. You are on prescription drugs
Some prescription drugs can cause weight gain because of their effect on your appetite and metabolism process. The prescription drugs that may cause this are the new generation of contortionists, antidepressants, and blood pressure medications, according to WHO research. You can solve this by consulting your doctor if the effects seem to be out of hand, or you can simply ask for alternatives to the medication.
12. You're not eating enough calcium
Calcium is playing an important role in weight loss, according to a researcher. Eating a sufficient amount of calcium appears to lower the desire to eat excessively and on the contrary, not eating enough seems to increase appetite. So, the solution is to include low-fat dairy products in your daily diet to meet a sufficient calcium intake.
13. Lack of sleep
Research that includes 68,000 women found that the less sleep a woman got, the more likely she was to become obese. Lack of sleep affects some hormones. A nutritionist once says, the rise of cortisol and ghrelin levels makes you hungry and stores fat, while leptin, the satiety hormone is lower. So, get seven to eight hours of sleep every night.
Then, check yourself which part is the main reason that I can't seem to lose fat, fix it and you will be on the way to winning. Hopefully, this short article could solve your mystery problem in losing that you can't seem to lose weight.