According to nutritionist Rick Hay, simple lifestyle changes can help you lose weight and get rid of unwanted excess fat.
The Healthista Hai article reveals five unexpected reasons that they cannot lose weight:
You may need to rethink the number of cups of coffee you eat every day. Reducing caffeine intake can help you lose weight.
"Coffee is a nervous system stimulant," says nutritionist Rick Hay. But it can speed up various functions of the body, thereby reducing blood sugar levels in order to generate the energy necessary for such functions. ”
Thus, we might think that coffee can burn calories faster, and this is a little good, but the truth is that it is not.
“When the blood sugar level falls, our brains will force us to eat to reset these levels, and thus eat more,” he says.
Replacing coffee is recommended by nourishing green tea throughout the day, giving us a small dose of caffeine, which does not lead to an increase in blood sugar levels. An increase in metabolism has also been shown.
2 – hard exercises
Carbohydrates are used as fuel primarily because they release energy quickly. When your body depletes carbohydrates to zero, it will look for alternative sources of energy.
“If you consume too much energy, the first thing that burns your body is the storage of creatine for creatine, but the process lasts only about 20-30 seconds. Then the body needs to look for something else if you are still exercising. At this time, carbohydrates get in the way, which are energy efficient sources, because they quickly release energy. ”
"Gram per gram, fat releases more energy (9 kg per gram) than carbohydrate (4 kg per gram), but it does it more slowly, so it is not very effective."
This does not mean that you need to avoid carbohydrates before exercise. “The body is constantly trying to synchronize what it is burning with the speed of burning energy at any time,” says Hay.
At this time, you can synchronize your activity with the speed at which your body burns fat with exactly minimal effort, but with maximum satisfaction.
“The body takes more time to process and extract energy from fat than it does for carbohydrates,” says Hay. Therefore, if you exercise with maximum performance, carbohydrates will burn because the compatibility between the rhythm of the exercises and the speed of the energy released from the carbohydrates is the closest option. "
Thus, the exercises should not be performed with the greatest energy.
Salt and sweeteners
Sodium is a metal used by the body to control the amount of water in our system. The more sodium accumulates in our bodies, the more water is stored without being released through urine, which can cause the body to retain additional fluids.
At the same time, it is impossible to reject sodium, since it is an important component of cellular metabolism, therefore all cells must contain it. This does not mean the need to ban salt intake, but rather to control the amount consumed daily.
As for sweeteners, Hai recommends looking for natural and healthy alternatives, such as honey and black honey, which will replace sugar and has great health benefits and is not sodium.
4 – sparkling water
A study published in the Journal of Obesity and Clinical Practice Research in 2017 found that carbon dioxide in soft drinks can influence weight gain by increasing the release of grilin.
Garlic is known as the hunger hormone and is produced mainly in the stomach, and its many effects, increased appetite. Guerrillines also control appetite in the short term, warning you that it's time to eat.
The study also showed that although sparkling water does not contain sugar or industrial sweeteners, carbon dioxide, which gives shine to water, can also lead to weight gain through ghrelin secretion.
Huy says there is a growing evidence that pollution can affect our weight.
A study in Beijing in 2016 found that chronic exposure to airborne particles may increase the risk of obesity and metabolic syndromes such as type 2 diabetes, high blood pressure, and heart disease.
The increase in weight from pollution was associated with the activation of pathways leading to inflammation and oxidative stress, which is a factor in the development of various metabolic syndromes, including type 2 diabetes.
Another study, published in the journal Nature, shows how persistent organic pollutants, such as PCBs, can lead to weight gain and intolerance to insulin-resistant glucose.
“It’s almost impossible to avoid exposure to air pollution and chemicals like persistent organic pollutants,” says Rick.
Studies have shown that fish and meat are the main sources of food for POPs. Foods such as vegetables, fruits, mushrooms, rice, seaweed, legumes, nuts, and tea are associated with lower levels of PCB in the blood serum of mothers and fetuses.
Consuming organic products means not only consuming harmful chemicals, but also eating foods at the best nutritional level.
A source: Daily Mail