Why Do You Lose Weight Slower Than Others?

Every day, I pant and gasp while running 10 kilometers

I always calculate calories when eating

However, the scale doesn't move

My slimming partners are getting fitter

I lose a little bit and I get thinner

Don't you feel a sense of loss when you see fat friends posting photos of themselves losing a few pounds on WeChat? Why do others find it so difficult to lose weight, while you don't slack off and want to lose weight but it's so hard? Pay attention toGolden Armor

In fact, everyone's physical condition and methods are different, and the effect of weight loss will also be different. If you lose weight slower than others, it may be because of the following reasons:

1, Your metabolism is relatively slow

With age, the body's function declines, and the speed of the body's metabolism also becomes slower. Even if you haven't eaten more than before, you will easily gain weight.

People with a high metabolism can consume enough heat, which will not accumulate surplus heat. It's not easy to gain weight. For people with a low metabolism, it takes more effort to lose weight.

2, You may reach a weight loss plateau

Weight does not always decrease. When you lose weight to a certain extent, there will be a plateau. The plateau is an adaptation stage. At this time, the basal metabolic rate will decrease and energy consumption will reduce. The progress of weight loss will stagnate.

To break through the weight loss plateau, the best method is to improve the basal metabolic rate.

3, Different baselines, different weight loss speeds

Baseline refers to the fat content of the body. People with a large baseline will consume more heat to maintain the body's operation, so the heat consumption in the initial weight loss phase is greater than that of people with a small baseline, and they will lose weight faster. Pay attention to diet and exercise, and the weight loss effect will be obvious.

Thin people with a small baseline consume less heat, so the weight loss speed is not so fast.

4, Dietary habits determine the speed of weight loss

Whether enough calories are consumed, irregular diet, excessive oiliness and saltiness can all affect metabolism and cause weight fluctuations.

If the diet before weight loss is high in fat and calories, and weight loss is accompanied by increased consumption of vegetables and high-protein foods, the speed of weight loss will be faster! If you choose to starve, the body will adapt to this situation and reduce energy consumption through lowering the basal metabolic rate. So, even if you only eat a little, your weight won't decrease.

Therefore, to maximize weight loss, you need to do the following:

1, Adjust dietary structure

It's not without reason that eating is 70% of weight loss. Eating the right things can make you lose weight quickly, and you should follow a high-fiber, high-protein, low-fat dietary principle during the weight loss period.

A healthy weight-loss meal contains protein, carbohydrates, dietary fiber, vitamins and minerals, protein maintains muscle levels, and dietary fiber helps with healthy gut bacteria, allowing you to lose weight healthily.

2, Reasonable exercise

Necessary exercise helps with weight loss and muscle gain. Develop a reasonable exercise plan and pay attention to rest after exercise.

Food can stimulate the body to produce hormones, which can help speed up metabolism. Here are some foods that can help speed up metabolism, so you can lose weight easily:

1, Citrus fruits

Oranges, grapefruits, lemons and limes contain vitamin C, which helps speed up fat metabolism, benefiting weight loss. The research of the Scripps Clinic in California found that participants who ate half a grapefruit with each meal lost an average of 1.63 kg after 12 weeks.

2, Berries

Berries contain a lot of dietary fiber. A cup of raspberries contains up to 8 grams of dietary fiber, while the calories are only 60 kcal. Strawberries, blueberries and blackberries are also good sources of dietary fiber.

3, High-fiber grains

A study in theAmerican Dietetic Association Journalfound that women who ate grain breakfasts were 30% less likely to be overweight. High-fiber grains not only speed up the metabolic rate but also slow down the digestion rate, making you feel fuller for a longer time.

4, Lean protein

Lean beef, chicken and turkey help speed up the metabolic rate and burn more fat. Studies have shown that a high-protein diet burns twice as many calories as a high-carbohydrate diet. In addition, eating protein helps maintain muscle weight during weight loss, keeping metabolism at full speed.

5, Garlic

Add garlic to your diet, even if you cannot detect the amount, it can help you lose weight. A study in theJournal of Nutritionfound that garlic increases people's heat consumption and reduces the amount of fat generated by the body.

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