There are so many reasons why you can't lose weight! Have you been hit?

For weight loss, many girls have been striving forward, fighting on the front line. No matter what the internet teaches, what books say, or what friends introduce, as long as there is a possible method, you have tried them all. But in the end, you realize that you haven’t lost any weight! So why is this happening? Below, the editor lists the top 8 reasons most likely to make you fail in weight loss. Quickly check if you’ve been hit!

1. Always finding excuses to "eat"

"I exercised in the morning, so it’s okay to eat more”“I ate too little in the last meal, so I need to eat more this time”“It’s a holiday today, I can’t treat my stomach unfairly”“Eating a little extra won’t make me fat, right”... To satisfy cravings, people always find various excuses to eat. These excuses might make you feel better psychologically, but they also ruin the hard work you’ve put in.

2. Eating too little

Some people, eager for quick results, adopt extreme dieting methods to lose weight. Generally, low-calorie diets cause muscle loss of about 3 pounds for every 10 pounds of weight lost. Long-term low-calorie diets lead to significant muscle loss, decreasing basal metabolism and causing rebound effects. Since muscle does not rebound, what rebounds is fat. Therefore, people who lose weight through low-calorie diets may end up gaining even more weight.

3. Not drinking enough water

Drinking water helps detoxify and boosts metabolism. German researchers summarized the findings of 11 studies on the relationship between water intake and weight loss and published a report stating that drinking at least 1 liter of water daily aids in weight loss. However, drinking too much water is not advisable. The American Medical Association recommends that adult women consume 2.58 liters of water daily, while men should consume 3.54 liters, including water and other beverages as well as moisture from fruits and vegetables. Drinking too much water can burden the circulatory system and harm health.

4. Preferring heavy flavors

People who enjoy adding condiments like chili sauce, mayonnaise, or curry to their meals are more prone to gaining weight. These sauces are high in calories, which is why it’s recommended that people trying to lose weight stick to a lighter diet.

5. Being too盲目 in weight loss

Those who are overly eager to lose weight may make foolish decisions. The moment they hear an ad claiming that a certain pill can make them lose dozens of pounds a month, they are tempted to buy and take it. The result is that they fail to lose weight but instead end up with various health issues. Beyond trusting weight loss ads, unclear weight loss goals can also lead to failure. Before starting a weight loss journey, it’s important to plan well, determining how to arrange exercise and diet daily. If you only do things when you remember, it will be very difficult to succeed.

6. Having a fixed exercise plan

Researchers at the University of Tampa in Florida found that long-term low-intensity aerobic exercise, such as running at a steady pace on a treadmill for 45 minutes daily, may be effective initially but becomes difficult to lose weight after a few weeks. This is because the body gradually adapts to a certain exercise intensity after 6-8 weeks, making the original exercise load less stimulating. Therefore, exercise intensity and duration should not remain unchanged. As your fitness improves, adjust the exercise load accordingly.

7. Genetics making it hard to lose weight

Obesity genes seem to doom some people to obesity. Obesity genes encode proteins that are part of appetite and energy balance regulation pathways. The imbalance of these pathways directly or indirectly leads to the accumulation of body fat and weight gain. Obesity genes include several types, such as "OB," "LEPR," and "FTO." Some of these genes make it difficult to lose weight. The "FTO" gene is prone to mutations, altering eating habits and increasing appetite, leading to the consumption of large amounts of calories. The "CRTC3" gene suppresses the body's energy expenditure, slowing down fat burning and making it hard to lose weight.

8. Frequently staying up late

Even if you eat less and exercise, but still can’t lose weight? This might be because you don’t get enough sleep. Professor Ken White from the University of Colorado Boulder led a team in sleep research. Studies show that adequate sleep plays a crucial role in weight loss. Lack of sleep disrupts the secretion of "leptin," making people more hungry and prone to overeating, leading to excessive calorie intake. Therefore, to lose weight, diet control and exercise alone are not enough. You also need to "get enough sleep."

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