Reasons for not losing weight are protein deficiency, more calorie intake per day, drinking less water, and use of junk food. Try to maintain a diet plan according to the below-mentioned details.
Protein is one of the essential nutrients for losing weight. If you are not taking enough protein, then you will gain weight for sure. Protein has calories that boost your metabolism and reduce cravings desire.
Less protein not only affects weight but can also damage muscle mass. Moreover, it slows the metabolism process and leads to anemia. Daily intake of protein must be 50 grams. It is necessary to eat 50 grams of protein per day to protect yourself from various side effects and weight gain. Further, weight gaining may cause high blood pressure, confusion, breathing problem and can cause memory loss.
A high intake of proteins offers several health benefits and enhances muscles growth. A list of rich protein food is:
• lean meats, which include beef, lamb, and veal.
• Poultry includes chicken, emu, and goose.
• seafood – fish, crab, lobster.
• dairy products include milk, Greek yogurt, and cottage cheese.
Too Many Calories
Everyone wants to lose weight but can’t control themselves to eat too many calories. A person should intake the calories according to their requirements, As we heard many times;
“Excess of everything is bad”
Estimate calorie intake, and ask the nutritionist or any other trainer to provide a proper schedule for losing weight and a guideline on calories intake per day. The calories intake is beneficial as well as harmful.
Most of the calories you eat consume energy and the rest of them make you fat. Resulting in high blood pressure and many severe diseases. Further, it risks cancer and other health problems. Let us talk about how many calories we should take per day;
• Adult males generally require about 2000-3000 calories per day.
• Adult females generally require about 1600-2400 calories per day.
This is enough calorie intake for an adult. If you are not sure about calorie intake according to body weight and age then use a calorie calculator to estimate the intake of calories per day.
Let’s discuss which food contains how many calories;
• One cup of milk contains 86 calories.
• One medium apple contains 81 calories.
• One slice of white bread contains 61 calories.
• One slice of cheese pizza contains 290 calories.
• One cup of brown rice contains 232 calories.
Drinking Less Water
Water is the main source of losing weight. In addition, it boosts metabolism, makes exercise easier, and suppresses appetite. Drinking one or two glasses of warm water in the morning helps to lose weight and belly fat. Also, it maintains the hydration level in the body.
Let us discuss how much weight we can lose by drinking how much water;
• Drinking water before a meal helps you to lose weight by 2 kg in 12 weeks for adults.
• Drinking water before a meal helps you to lose weight by 44% for middle-aged persons.
Drinking 3-4 liters of water in a short period may lead to water toxification. The daily intake of water must be 8 ounces. People who drink too much water in a day may lead to swelling in the bloodstream. Further, it may also imbalance the body.
If you are addicted to junk food, then it is impossible to get a fit body. Because junk food is the main reason for gaining too much weight in a short period of time. In other words, junk foods contain a lot of fats, carbs, and sugar. It means that you are taking a large number of calories which is in the shape of fast food. Further, it leads to ultimate obesity and weight gain.
Avoid eating too much junk food. try to eat fruits and enough protein, and take healthy fat instead of fast food. Moreover, plan your cravings and diet properly and try to control to avoid these unhealthy items.
Don’t be a punk, dude. Say “No” to junk food”
Unhealthy foods like potato chips, pizza, burgers, and cold drinks are the most calories-containing foods. Further, these are extremely unhealthy for the body. Distance yourself from junk food and plan a junk food diet mindfully.