Causes of “14” that do not lose weight | What are the measures to lose weight to improve diet efficiency?
You will definitely lose weight, so it’s okay. So don’t rush.
“I’m exercising but I can’t lose weight …”
“I want to lose weight, but I’m afraid to get on the scale because I can’t lose weight.”
Are you worried about your diet? If you do your best to limit your diet and exercise, but you don’t lose weight, you’ll be stressed if you don’t lose weight …
However, as much as the word “stress fatness” is used, stress interferes with weight loss. It is important not to rush because you can lose weight in a healthy way if you take proper measures to lose weight.
Causes of not losing weight | Find out the reason and take appropriate measures!
First , check what is the cause of not losing weight ! After that, we will introduce countermeasures according to the cause. Let’s see which one applies to you.
Causes of not losing weight ① Overeating
No matter how much you exercise, if you eat too much, you will not lose weight easily . Continuing a greasy diet, such as fried food or ramen, is not desirable for a diet.
To lose weight, adjust the amount of food you eat and the menu, and review whether you are eating too much on a regular basis.
Measures against overeating ▷ Calculate calories
Calorie calculation is what you want to keep in mind to lose weight. Checking how many calories you are consuming each meal will help you adjust your diet and set the amount of exercise, and will help you to motivate your diet .
Depending on the food, it may turn out to be “unexpectedly high in calories”, so remember the approximate calories for each food. Calorie calculation is the rule of thumb to lose weight!
Causes of not losing weight ② I am eating a meal in a hurry
Are you in a hurry to eat every day? When you’re busy, you tend to eat meals early. However , be aware that eating in a hurry will not cause you to lose weight .
Measures to prevent premature eating ▷ Chew firmly and eat slowly over time
By chewing firmly and eating over time, the digestion and absorption of food will become active. It consumes more energy than eating fast, and as a result, eating slowly makes it harder to gain weight.
Chew about 20 times each time you include food, and take at least 20 minutes for each meal . Measure with a timer and try to be conscious of losing weight from your diet.
Causes of not losing weight ③ Diet is biased
Are you eating an unbalanced diet, such as eating only vegetables to lose weight?
If you have an unbalanced diet, the necessary nutrients will not be distributed to your body, and you will end up with an unhealthy body . Especially if you eat only sweets as a snack, it is difficult to lose weight.
First, make sure that your diet is not biased, and then lose weight with an appropriate diet. However , be aware that fasting has the opposite effect on your diet .
Measures to maintain a balanced diet ▷ Eat three meals a day in a well-balanced manner
Eating a good balance of nutrients will improve your constitution and improve your metabolism. Proteins, vitamins and minerals are especially effective when taken during a diet .
Protein has the effect of increasing basal metabolism, and vitamins and minerals have the role of helping the effect of protein. Be aware of the three nutrients and try to eat three meals in a well-balanced manner every day.
Causes of not losing weight ④ Lack of sleep
Continuing to stay up late and sleep deprived is a disadvantage for losing weight. Growth hormone, which burns fat in the body, is secreted during sleep, but lack of sleep reduces the amount of hormone secreted .
Lack of sleep makes your body harder to burn fat, and as a result, you’ll be bothered if you don’t lose weight. Try to sleep well every day.
Measures to eliminate sleep deprivation ▷ Stretch to improve sleep quality
Stretching before going to bed at night, such as after taking a bath, stimulates the parasympathetic nerves and enables a deep sleep. In other words, ” stretching before going to bed = a good sleep effect can be obtained “.
If you get into good habits to fall asleep, a large amount of growth hormone that burns fat will be secreted, making it easier for you to lose weight.
Causes of not losing weight ⑤ Constipation continues
Do you have constipation?
If constipation continues, the digestive efficiency of the body will drop sharply , and metabolism will decrease , making the body prone to gain weight .
If you turn it over, if you eliminate constipation, your metabolism will increase and you will be more likely to lose weight, so try to eliminate constipation.
Easy constipation measures ▷ Train your stomach
If the abdominal muscles are not trained, the position of the intestines that promote defecation will be lowered, and constipation is likely to occur . In addition to exercising, try incorporating a method of stimulating the abdominal muscles into your diet menu to rejuvenate your intestines.
If you strengthen your stomach and improve constipation, you will be able to lose weight easily.
Cause of not losing weight ⑥ Poor posture (stoop)
Be careful as bad posture (stoop) interferes with your diet. If you are in a bad posture, your blood flow will be impaired and your lymph will be stagnant, making it difficult for you to lose fat .
To lose weight in a healthy and beautiful way, it will be easier to get closer to your target weight if you are aware of “correcting your posture”.
Measures to improve stoop ▷ Review habits that tend to stoop
It is necessary to correct habits in order to eliminate poor posture (stoop) and achieve weight loss.
- Reduce time on your PC or smartphone
- When working at a desk, sometimes I get up and stretch out
- Avoid crossing your legs
- Hang the bag not only on one shoulder but also on the other
First of all, be aware of the above and try to correct your stoop.
Cause of not losing weight ⑦ Weight is not measured at the same time
Do you always weigh yourself at the same time?
Since a person’s weight increases or decreases by about 1 to 2 kg a day, he / she may gain weight depending on the measurement time.
If you’re trying to lose weight, such as exercising or eating, but you’re still struggling to lose weight, maybe it’s because you’re on a scale at different times.
It’s a good idea to set an alarm, such as weighing at this time.
Measures to measure your weight correctly ▷ Weigh yourself immediately after waking up and before going to bed
I told you that your weight will increase or decrease by about 1 to 2 kg in a day, but when is the best time to measure it?
The answer is right after waking up and before going to bed . Immediately after waking up, you will not be affected by weight gain or loss such as eating or defecation, and you can accurately measure whether you are losing weight. Also, before going to bed, it is recommended to set it as a time to check whether the diet you worked on in one day is working well.
Decide when to wake up and sleep, and try to weigh yourself at the same time each day. If you’re working on the right way to lose weight, you’ll be able to see the benefits.
Causes of not losing weight ⑧ Swelling
If you have swollen legs, it will be difficult for your body to drain water and waste products, and it will be difficult for you to lose weight . It looks fat, so it’s one of the reasons I definitely want to improve.
Be aware that swelling is more likely to occur if you have a lot of alcohol or if you keep the same posture. Some people say that if you improve your swelling, you lose weight, so try to improve your swelling and lose weight.
Measures against swelling of the body ▷ Drink 1.5L or more of water a day
There is a story that “swelling occurs if you drink too much water”, but it is only when you drink too much. On the other hand, if you do not drink water, you will accumulate water in your body and swelling will occur more easily.
Drinking 1.5 liters of water a day is a good way to go on a diet . Keep hydrated during the day to improve swelling and lose weight.
Causes of not losing weight ⑨ Cold sensitivity
“Coldness” is one of the typical worries of many women. Sensitivity worsens blood circulation in the body, making the body prone to fat, and the phenomenon of not losing weight occurs. It is said that the virtuous circle of blood circulation is the cause of poor circulation.
If you have a poor circulation, try to eliminate the coldness as the first step to build a body that is easy to lose weight.
Simple measures against poor circulation ▷ Warm your body in the bath every day
An effective way to improve poor circulation is to take a bath every day . By warming your shoulders in the bath, you can promote blood circulation and change to a constitution that makes it hard to get cold.
If you promote blood circulation, you can create a lean constitution that burns fat easily, so try to warm up in the bath every day.
Causes of not losing weight ⑩ I can’t exercise to lose weight
If you’re exercising at home or in the gym but don’t lose weight, you may not be exercising to lose weight the right way in the first place. Rather than doing it in the dark clouds, exercising makes it difficult to lose weight effectively without knowing the right way, tips and menus .
You can also lose weight in a short period of time if you are working on an effective exercise method for your diet. First, make sure that you are exercising correctly and try to lose weight efficiently.
Efficient weight loss measures ▷ Get the strongest diet effect with aerobic exercise x muscle training
Exercise can be broadly divided into two types : “aerobic exercise” that promotes the burning effect of fat and “anaerobic exercise (muscle training)” that increases muscle mass and raises basal metabolism .
In other words, it can be said that the shortcut to dieting is to train your muscles with muscle training while burning fat with aerobic exercise . This article explains aerobic exercise and muscle training that can help you lose weight efficiently, so be sure to check it out.
Causes of not losing weight ⑪ Muscle training increases muscle mass
Have you ever had a good muscle training menu but didn’t lose weight?
Muscle training increases muscle mass in order to build a body that burns fat easily, but since the weight of fat changes to the weight of muscles, you may not lose weight even if you squeeze your body.
Even if you haven’t lost weight, if you can shape up your appearance, you will have a dieting effect, so don’t think that your weight is all about your diet.
Measures to determine whether muscle has increased ▷ Try to measure body fat percentage
If you’re not sure if you’re on a diet because you don’t lose weight, it’s a good idea to measure your body fat percentage.
Measure before and after trying to lose weight, and if your body fat percentage is low, you can assume that you are on a diet. Check your body fat percentage along with your weight.
Causes of not losing weight ⑫ It is time to not lose weight
When you start losing weight, it is easy to lose weight smoothly at first, but after a certain period of time, the change to the body decreases. As your body gets used to losing weight, it naturally reduces energy consumption, and you are approaching a ” stagnation period ” when you can not lose weight easily .
If you get over the stagnation period, you will lose weight easily, so if you can’t lose weight, try a method to get out of the stagnation period.
Measures to survive the stagnation period ▷ Work on a cheat day during the stagnation period of the weight loss period
” Cheet Day ” is effective when the weight loss period is stagnant . Cheet Day is a method of stimulating changes in the body by consuming a large amount of calories only for one day during the stagnation period. It is a weight loss technique that is different from burning.
It’s a practice that many people who have overcome their diet practice, so be sure to go on a cheat day to lose weight.
Causes of not losing weight ⑬ I am stressed about not losing weight
As the word “stress fattening” implies, stress is considered to be the cause of fattening. If you are stressed, the amount of growth hormone secreted will decrease, and you will change to a constitution that makes it difficult to lose weight .
Especially during weight loss, you will not lose weight quickly and you will often have stress, so play moderately and do what you like to refresh yourself. Refreshing your mood is also part of your diet.
Measures to prevent stress ▷ Weight loss! Think positively
If your diet doesn’t go well, you’ll definitely get impatient. Once you wonder, “Can I lose weight?”, It becomes stressful and has an adverse effect.
Believe in yourself and act, “You will lose weight!” It is important to believe that your diet will be successful and to go on a diet with a positive feeling.
Causes of not losing weight ⑭ Setting hard goals
Have you set a tough goal in the first place, such as “Reduce 5kg in a month!”?
It is generally said that about 5% of body weight can be lost in one month . If you try to lose more than 5%, your body will reflexively try to store body fat and work to prevent you from losing any more weight.
If you try to lose weight for a month or a week, you may endanger your health, so it is important to go on a diet with a reasonable goal. Setting a reasonable goal to gradually reduce will help your diet to succeed.
Measures for setting weight goals ▷ Lose weight over a long period of time
As I told you that you can lose about 5% of your weight in a month, it is good to think that it is difficult to lose weight in the first place. It is best to set a long period of weight loss such as 3 months or 6 months in advance !
If you set a goal longer than the ideal period, you will feel better without getting frustrated.
What is the recommended training to lose weight efficiently?
After confirming the causes and countermeasures for not losing weight, we will explain the recommended training to lose weight efficiently . Learn the correct exercise methods and tips to lose weight efficiently.
Efficiently lose weight! Aerobic exercise menu to reduce body fat around the abdomen
“Aerobic exercise” that keeps giving hypostimulation to muscles and converts sugar and fat into energy. It has the effect of increasing the metabolism that burns fat, and most people use it as a way to lose weight. If you want to lose weight, let’s go aggressively!
Aerobic exercise that is effective for losing weight ① Running
The royal road training “running” of aerobic exercise. It is a little more expensive than walking or jogging, so it is gaining popularity as an efficient way to burn fat .
Calories burned will vary depending on the speed and time you run, but try to run reasonably until you get used to it.
The right way to run
- Stretch carefully
- Start with walking
- As your body warms up, gradually increase your speed
- Keep constant speed when it reaches a reasonable speed
- Run for 20 minutes from (2) to (4)
- Gradually slow down
Run for 20 minutes as a guide . Instead of running suddenly, start by walking and gradually increase your speed.
- Breathe with good rhythm
- Wear running shoes to cushion the impact
- If you get used to it, increase the running time
- Be sure to stretch
- Keep a constant pace
It is important to run at a constant pace . The faster you run, the easier it is to burn fat, but be aware that it will be easier to get rid of. Try to run for 20 minutes at a reasonable pace.
Aerobic exercise effective for losing weight ② Shadow boxing
“Shadowboxing” is an aerobic exercise menu that you can do indoors. It is a training that anyone can easily do, but has a very high fat burning effect . It’s easy to adjust your physical fitness, so try to work on it every day if possible.
The right way to do shadow boxing
- Hold your arms at chest level
- Right-handed jab ⇨ left-handed straight ⇨ right-handed upper punches diagonally to the right
- Return to the stance, relax and take steps for 3 seconds.
- Left hand jab ⇨ right hand straight ⇨ left hand upper punches diagonally to the left
- Return to the posture again, relax and take steps for 3 seconds.
- Work on (2) ~ (5) for 5 minutes
- Interval (1 minute)
- After resting for 1 minute, do the remaining 2 sets
Shadowboxing will be done for 5 minutes x 3 sets . Let’s adjust the punch speed so that it doesn’t get stuck.
- Maintain a constant pace
- Every time I put out my pants, I exhale and make a voice
- The straight pulls the arm back and pulls out like twisting the stomach
- Stretch your spine
The key to the effect of shadow boxing is to pull out a straight like twisting your stomach . You can create a slim belly by adding a twist to the abdominal muscles. Especially if you want to make fine macho or constriction, try to move your stomach.
Recommended for those who do not lose weight! 2 effective muscle training to remove body fat
What you want to do in conjunction with aerobic exercise is muscle training (anaerobic exercise).
Muscle training has the effect of increasing basal metabolism, which consumes energy without doing anything, and you can effectively lose weight by gaining muscle. Let’s aim for a muscular and firm body while losing weight.
Muscle training effective for losing weight ① Normal squat
Muscle training “normal squat” with the ability of “No. 1 calorie consumption”. It is a royal road training menu that is popular as a method for models who are proud of their beautiful legs to work on, mainly because it has a high effect of tightening the legs. Efficiently train your lower body, which has a lot of muscle mass, and reduce the size so that you can wear slender pants!
The right way to do normal squats
- Stand with your legs spread about the width of your shoulders
- Turn your toes slightly outward
- Keep your spine straight
- Slowly lower your upper body while inhaling
- When the floor and thighs are parallel, keep that posture for 2 seconds
- Slowly return to the original posture
- Repeat 20 times
- Take a break for 30 seconds
- Work on the remaining 2 sets
A guideline for normal squats is 20 times x 3 sets . If 20 times is difficult, reduce the number of times a little, and when you get used to it, try 20 times.
Normal squat tips
- Inhale when lowering your upper body and exhale when raising your upper body
- Do not curl your spine
- Do it slowly
- Be careful not to let your knees come out of your toes
- Knee and toe orientation is the same
It is important to work slowly on normal squats . If you do it with momentum or recoil, the benefits of a normal squat will diminish and you may not lose as much weight as you want. Be sure to use the correct method and tips.
Muscle training effective for losing weight ② Normal push-up
“Normal push-ups” that stimulate the muscles of the upper body to create a slim body. Since it is a basic method in push-ups, it will be an easy menu even for beginners of kintore . It has gained a lot of support from women as well as men, so be sure to go there to lose weight.
The right way to do normal push-ups
- Spread your arms about two fists from your shoulder width and sit on the floor
- Straighten your legs and balance your body with your arms and toes
- Adjust to be straight from your feet to your neck
- Make your face look 1m ahead
- Lower your body while slowly bending your elbows
- When you lower your body to the limit of the floor, keep that state for 1 second
- Push the floor with your wrist and slowly restore it to its original state
- Repeat 15 times
- 30 seconds rest
- After a 30 second break, do the remaining 2 sets
Do normal push-ups 15 times x 3 sets . If you get used to it, please increase it to 20 times.
Tips for normal push-ups
- Do not use your fingers, but use your wrists to push up the floor.
- Lower your body while inhaling and raise your body while exhaling
- Straight from leg to neck
- The face looks straight 1m ahead
- It’s easier to point your middle finger straight so that your elbows don’t open too far.
For normal push-ups, the face should always look forward . If you are tired and look down, your buttocks will rise more easily and the muscle training effect will decrease. In order to maintain a straight posture, keep your face facing forward and look 1m ahead.
When you don’t lose weight, lose weight wisely in an effective way!
We have introduced the causes and countermeasures for not losing weight, and recommended effective training. If you know the cause and take corrective measures, your ideal target weight is not a dream.
You don’t have to rush if you don’t lose weight! First of all, take proper measures and lose weight efficiently.