Why can it be difficult to get rid of those last few pounds?
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Have you already lost a few extra pounds, but the weight won’t go away? This situation is familiar to many. A study conducted by the University of Pennsylvania shows that the reason lies in a change in approach immediately after the first successes were achieved.
Contents of the article:
Food
- For weight loss limit your consumption of sugary drinks, candy, cookies and other sweets.
- To maintain the achieved result. Increase the amount of protein in your diet: include lean meats, legumes, low-fat dairy products and fish.
- Pay attention to portion sizes. Monitoring the amount of food you eat helps you avoid overeating, even if you eat healthy foods. Use small plates and try to eat slowly to feel fuller.
- Variety and seasonality. Include vegetables and fruits of different colors and seasons in your diet – this will provide the body with essential vitamins, minerals and antioxidants.
Explanation. “Often after initial success, people unknowingly reduce the quality of their diet and eat less healthy food,” says Gloria Tsang, MD, author of Go UnDiet. A study published in the American Journal of Clinical Nutrition indicates that eating a monotonous but unbalanced diet interferes with effective weight loss. The researchers observed that women who ate macaroni and cheese five days in a row reduced their portions at the end of the week, while those who ate the dish once a week for a month gradually increased their portions Nutritionist mary HARTLEY from Brooklyn explains this by the habituation effect: the body, accustomed to a certain food, becomes quickly satiated if it is repeated often. She advises using this mechanism wisely, creating a menu of healthy foods. For example, “correct” sandwich with various fresh vegetables and salad leaves – a great option for lunch.
It is also important to monitor your hydration level: drinking enough clean water promotes metabolic processes and helps control appetite stay hydrated, especially if you are active or exercising.
Finally, don’t forget the role of healthy fats such as olive oil, nuts and avocados. They support brain and cardiovascular function and promote a long-lasting feeling of fullness.
Fitness
- For weight loss. Add variety to your workouts and change the type of load regularly.
- To maintain results. Choose group classes that you enjoy and sign up for them weekly.
Explanation. Many, striving lose weight , try different types of activity – yoga, dancing, hula hoop exercises. However, according to Gloria Tsang, the key to success is doing things that are fun. Choose workouts where you feel confident and motivated to improve your results. According to psychologist Jeffrey Katul from Wake Forest University, positive emotions during exercise increase motivation and last up to 20 minutes after training when you see progress in the mirror, it inspires and encourages further efforts.
Motivation
- For weight loss. Do not forget about your main goal – to acquire a beautiful and slim figure
- to maintain weight. Remind yourself of the reasons to stay in shape, primarily for your health.
- To improve your mood. Regular physical activity promotes the production of endorphins – happiness hormones that help cope with stress and increase the overall emotional level.
- To increase energy levels. An active lifestyle improves blood circulation and metabolism, which contributes to increased vitality and productivity in everyday activities.
- To strengthen the immune system. Exercising has a positive effect on the functioning of the immune system, reducing the risk of colds and other infectious diseases.
Explanation. “Look at achieving your optimal body mass index as a starting point for new goals,” advises Gloria Tsang. According to a review of 40 studies published in The International Journal of Clinical Practice, maintaining a normal weight and regular physical exercise help significantly reduce the risk of developing more than 25 chronic diseases as you age. Additionally, a holistic approach to a healthy lifestyle that includes a balanced diet and adequate sleep enhances the benefits and promotes long-term well-being.
The role of sleep and stress
Manage stress through breathing practices, short breaks during the day, and physical activity—research shows regular moderate exercise reduces cortisol levels and improves sleep quality. Avoid excessive caffeine and screen time before bed, as they disrupt melatonin production, which impairs recovery processes.
Plan evening rituals: reading, meditation or a warm bath will help you relax and fall asleep faster. Improving sleep quality and reducing stress trigger metabolic mechanisms that activate fat burning and make it easier to lose those last few pounds.
