Small habits ruin big efforts
Weight loss is not just a matter of eating less or exercising a lot. According to nutritionist Vidhi Chawla, founder of fiscalico Diet Clinic (India): Many women fail in their weight loss journey because small daily habits slow down their metabolism or make them eat more without realizing it.
One of the most common mistakes is protein deficiency in the diet. Protein helps increase satiety, reduce cravings and protect lean muscle mass. "Higher protein intake can promote metabolism and reduce the risk of weight gain," Ms. Chawla emphasizes. Similarly, a lack of fiber is also a "silent enemy" of weight, because it disrupts digestion and makes you snack more.
Skipping breakfast is a habit that is thought to help reduce calories but in fact is counterproductive. Not eating breakfast can easily make you hungry and overeat at the next meal, the expert says. A balanced breakfast of protein and fiber will help warm up energy and control blood sugar better.
Stress, lack of sleep and incorrect exercise, three leading causes
Low-quality sleep or overtraining can also cause the body to resist the weight loss process. Chronic stress increases the hormone cortisol, which promotes fat storage, especially in the abdomen. When stress is long, the body tends to store energy as fat to deal with danger, explains Chawla.
In addition, many people eat too often, whether it is a healthy food, or just do cardio and ignore strength training. Research published in Obesity Reviews shows that lifting weights helps increase muscle mass, burn fat for a long time and improve a more sustainable figure than simple cardio.
Effective weight loss begins with understanding
Sustainable weight loss does not come from extreme abstinence, but from understanding the body and adjusting your lifestyle appropriately. Get enough sleep, eat a balanced diet of protein, fiber, good fats, combined with moderate exercise and stress management. At that time, the weight will naturally return to a healthy level without being forced or exhausted.
