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LOSING WEIGHT WITH HIDDEN SOURCE OF CALORIES
When the weight started to increase with the pandemic process, many people asked, “How can I lose weight to get rid of excess weight and return to my ideal weight?” he went in search of it. During this period, it is one of the biggest mistakes made to seek miracles with unrealistic goals and to apply shock diets that are not sustainable and can cause us to lose weight because of our health. For those who say “I want to lose weight”, Nutrition and Diet Expert has explained the 10 factors that make it difficult to lose weight and the hidden calorie sources that make us gain weight insidiously
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1- COUNTING CALORIES, HANGING OUT ON CALORIES
Are all calories equal? Those who say ”calories are calories say that there is no difference between eating a 250-calorie slice of chocolate cake and a meat vegetable dish with an equal amount of caloric value, and it will have the same effect on your weight. It is true that all calories have the same amount of energy, but our body has a structure that counts not only calories, but also molecules.
Your food preferences have a big impact on the biological processes that control what, how much and when you eat. If you can’t lose weight even though you don’t exceed the energy level you should consume daily, one of the factors that causes this may be your food choice. For this reason, the content of the nutrients you consume is very important as well as the amount of calories you take in during the weight loss process.
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2- INSUFFICIENT WATER CONSUMPTION
Water can also slow down the weight loss process if it is not consumed enough during the day. When the body is dehydrated, digestive enzymes and intestines can slow down, causing weight gain.
Another reason is that the feeling of thirst felt with insufficient water consumption is mixed with hunger and appetite control becomes difficult. Increasing your water consumption along with a healthy eating plan can support weight loss by increasing your metabolic rate and reducing your appetite.
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3- INSUFFICIENT PHYSICAL ACTIVITY
The main thing in the process of losing weight is to achieve a calorie deficit, that is, not to take more energy than you spend. You can also lose weight by creating a calorie deficit without exercising, but regular exercise is one of the important factors in achieving and maintaining weight loss that increases weight loss along with energy-limited diets.
It is very important to do exercises at least 3-4 days a week for over 30 minutes and in accordance with the person’s state of health. Especially in our age when living conditions make us less mobile, regular physical activity november the process of losing weight, but also contributes to the improvement of body composition by protecting muscle tissues and increasing fat loss.
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4- INADEQUATE AND POOR-QUALITY SLEEP PATTERNS
Studies show that less than 6 hours of sleep and more than 9 hours of sleep can trigger weight gain. Disruption in our sleep patterns affects our circadian rhythm, which we call the internal clock of our body, and this, in turn, greatly affects the release of our hormones.
In particular, the hormones ghrelin and leptin, which regulate our hunger and satiety signals, together with disrupted sleep patterns, lead us to high-calorie foods, causing an increase in calorie intake and slowing down the weight loss process.
On a day when you wake up without being able to sleep, you may experience weakness, your movements may slow down, or you may be in a constant state of dozing off. This can cause your physical activity to decrease during the day and reverse your spent energy balance in the direction of weight loss.
For this reason, after determining the ideal sleep time for you, falling asleep no later than 23.00 will help you to be more physically active the next day by resting your body and control your appetite by maintaining a balance in hormone levels.
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5- INADEQUATE AND UNHEALTHY DIET
Making very low-calorie diets, reducing food intake by starving or completely removing certain food groups from the diet leads to insufficient intake of macro- and micronutrients.
The idea of ‘if I eat less, I will lose more weight’ does not work in the long term, as well as the weight lost in the short term does not cause fat loss, and along with body composition, metabolism is also negatively affected and slows down.
As a result, your weight loss rate may decrease and stop. You should manage the weight loss process with a balanced diet with protein, carbohydrate and fat ratios that meet your energy needs.
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6- THE PRESENCE OF CERTAIN DISEASES
There are many factors that make it difficult to lose weight. Sleep patterns, physical activity, inadequate water consumption and food choice in your hands, which is wrong as well as modifiable risk factors, as well as insulin resistance, hypothyroidism, Cushing’s disease or polycystic ovary syndrome, you might have a problem such as hormonal origin.
For this purpose, you should see an endocrinology and metabolic diseases specialist, if your blood values are outside the muscle that you should have, you should apply the treatment that your doctor will recommend and contact a dietitian to create a special nutrition program for you.
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7- THE SEARCH FOR MIRACLE NUTRIENTS
We are all in search of a savior. When we take part in a healthy eating program, there may be situations where we put miraculous meanings on many foods that make it easier for us to lose weight and reverse their beneficial effects.
For example, consuming avocados rich in antioxidants, fiber, monounsaturated fats and vitamin E in the amounts determined in a healthy eating plan supports the weight loss process, while excessive consumption increases the calories taken, which can complicate the weight loss process.
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8- UNSUSTAINABLE EATING HABITS
With the influence of social media, we have recently encountered many different eating styles, such as nutrition models that are not scientifically valuable, meals that are produced to be consumed in different forms, and so on. And if someone around you has lost 10 pounds using an “X” or doing a “Y” diet, this can make all this more interesting.
But an individual nutrition program that is not prepared specifically for you can make it difficult for you to lose weight by not making a permanent eating habit.
You can achieve sustainable and permanent weight loss with a healthy eating program based on science and not on individual experience, according to your needs and social life, as well as your psychological state.
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9- BEING CONSTANTLY WEIGHED
Weight varies throughout the day, and constant weighing during the weight loss process does not allow you to get results as soon as possible. After starting a healthy eating program, there may not be regular weight loss every day, or the weight may not show the right result due to factors such as the amount of fluid and food you consume during that day, your urine or defecation status.
If you weigh often and leave all this in the background, “I’m on a diet, but I can’t lose weight,” it can cause you to demoralize and prolong the weight loss process by giving up the diet. The recommended is the provision of slow and persistent weight loss.
To ensure that motivation does not decrease and to see the correct result, measurements should be taken 1 time per week, on the same scale, in the morning on an empty stomach, after defecation and without clothing.
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10- HIDDEN CALORIES
“I eat healthy, but I can’t lose weight” is one of the frequently established and often heard phrases. While you are very sure that you are eating healthy or that your food preferences are correct, you may be consuming some nutrients and drinks too much without realizing it.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.