{"id":242663,"date":"2020-07-17T07:43:00","date_gmt":"2020-07-17T05:43:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=242663"},"modified":"2021-04-14T15:59:08","modified_gmt":"2021-04-14T13:59:08","slug":"we-know-why-you-dont-lose-weight-but-you-can-change-that","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/","title":{"rendered":"We know why you don&#8217;t lose weight, but you can change that!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/#You_do_not_intake_enough_protein\" title=\"You do not intake enough protein\">You do not intake enough protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/#You_dont_count_your_calorie_intake\" title=\"You don\u2019t count your calorie intake\">You don\u2019t count your calorie intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/#You_dont_do_weights\" title=\"You&nbsp;don\u2019t&nbsp;do weights\">You&nbsp;don\u2019t&nbsp;do weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/#You_eat_a_lot_of_simple_sugars\" title=\"You eat a lot of simple sugars\">You eat a lot of simple sugars<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/#You_dont_get_enough_sleep\" title=\"You don\u2019t get enough sleep\">You don\u2019t get enough sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/#You_are_not_properly_hydrated\" title=\"You are not properly hydrated\">You are not properly hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/#You_do_not_follow_a_conscious_diet\" title=\"You do not follow a conscious diet\">You do not follow a conscious diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/#You_have_unrealistic_expectations\" title=\"You have unrealistic expectations\">You have unrealistic expectations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/#You_are_stressed\" title=\"You are stressed\">You are stressed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span data-preserver-spaces=\"true\">There are many factors behind the<strong>&nbsp;failure to lose weight<\/strong>&nbsp;and believe me; it\u2019s not always just<strong>&nbsp;junk food<\/strong>&nbsp;or&nbsp;<strong>lack of exercise.<\/strong>&nbsp;Learn what can cause your<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;faux pas when losing weight,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and how easily you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">can change it!<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"You_do_not_intake_enough_protein\"><\/span>You do not intake enough protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Just as proteins play a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">role in gaining muscle mass,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;they also play an important&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">role in the weight loss process.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">In&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">several ways:<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">High protein intake increases metabolism<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">The thermal effect of food (TEF)&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">is the process of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">digesting, absorbing and metabolising food<\/span><\/strong><span data-preserver-spaces=\"true\">, which occurs by<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;taking in calories and then burning them.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;From the group of macronutrients, it is precisely the proteins that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">contribute the most to TEF.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;In percentage terms, proteins have about&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">20 to 30% thermal effect on digestion,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">with&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">carbohydrates 5-10% and fats only 0-3%.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;High protein intake also helps&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">prevent metabolic slowdown,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which is a common&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">side effect of weight loss.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Besides, it helps&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">prevent weight gain.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Thus, high protein intake has been shown to<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;increase metabolism&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">as well as&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">calories burned<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;by 80 kcal to 100 kcal per day.<\/span>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg\" alt=\"Proteins change the levels of weight-regulating hormones\" class=\"wp-image-173918\" width=\"843\" height=\"562\" title=\"Proteins change the levels of weight-regulating hormones\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min.jpg 1680w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Proteins change the levels of weight-regulating hormones<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">If someone tells you that the whole&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">process of losing weight actually takes place only in your head,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">they are to some extent right. Bodyweight is directly&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">connected to the brain; specifically<\/span><\/strong><span data-preserver-spaces=\"true\">, its part called the&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">hypothalamus.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;This is where w<\/span><strong><span data-preserver-spaces=\"true\">eight-regulating hormones gather&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and process various types of information, including&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">what, when and how much you should eat.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Higher protein intake has been shown to increase satiety-inducing hormone levels,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">such as GLP-1, YY peptides, or cholecystokinin, which also<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;lowers the level of the hormone ghrelin,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">the so-called<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;hunger hormone.<\/span><\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Proteins help prevent muscle loss<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Loss of muscle mass is a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">side effect of weight loss.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;It occurs mainly if you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">do not include strength training<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;in your impoverished process, or if you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">do not receive enough protein.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;They support the&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">growth of muscles,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which are directly responsible for the&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">speed of metabolism.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">The less muscle you have,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">the slower your metabolism<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and the loss of unwanted fat stores will be more difficult. In other words, you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">burn much fewer calories.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Consuming large amounts of protein can&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">reduce muscle loss,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which should help&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">maintain a higher metabolic rate&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">with body fat loss.<\/span><span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[1] [2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg\" alt=\"Proteins help prevent muscle loss\" class=\"wp-image-173840\" width=\"843\" height=\"562\" title=\"Proteins help prevent muscle loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solution<\/strong><\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">If you are really serious about losing weight, you should focus on&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">higher protein intake.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;The average adult needs a minimum of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">0.8 grams of protein per kilogram of body weight per day.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">In endurance athletes, the dose is higher,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">1.2 to 1.4 g of protein per 1 kg of weight,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and bodybuilders or bodybuilders, in turn, receive an average of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">1.6 to 1.7 g of protein.&nbsp;<\/span><\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Protein sources are genuinely scarce. You can find them in<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;lean meat, fish, eggs, dairy products or legumes.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">If you want to have your&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">protein intake under control,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">you can also reach after supplementation in the form of&nbsp;<a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\">protein powders or drinks,<\/a>&nbsp;which state&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">the exact number of proteins taken&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">per dose. You can also read about the benefits of protein for weight loss as well as choosing the right protein in our article<a href=\"https:\/\/gymbeam.com\/blog\/proteins-and-weight-loss-how-do-proteins-affect-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\"> Proteins and weight loss: How do proteins affect weight loss?<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"You_dont_count_your_calorie_intake\"><\/span>You don\u2019t count your calorie intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Calories are&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">units of energy obtained from food<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;that we use for several processes in the body. One of the most important factors in losing weight is tracking<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;how many calories you intake<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and, conversely,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">how many calories you burn.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">If your&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">goal is to lose weight,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">should burn more calories than you intake during the day.<\/span><\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">The first step in calculating your caloric deficit is to know&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">how many calories you consume per day,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;ie your&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">total daily energy expenditure&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">(TDEE). If you know this number, the second step is to determine your&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">energy intake<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;so that it does not exceed your TDEE. It consists of three basic parts:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>basal metabolism (BMR)<\/strong>&nbsp;\u2013BMR refers to the calories that your body burns at rest during vital functions such as breathing.<\/li><li><strong>thermal effect of food&nbsp;<\/strong>\u2013 These are the calories that your body burns by digesting, absorbing and metabolizing food.<\/li><li><strong>thermogenic physical activity&nbsp;<\/strong>\u2013 Calories that you burn during any physical activity, such as sports, strengthening or even doing housework.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solution<\/strong><\/h3>\n\n\n\n<p>So if you&nbsp;<strong>set your calorie deficit correctly,<\/strong>&nbsp;your weight loss will be much easier. It is also true that<strong>&nbsp;the lower the caloric deficit,<\/strong>&nbsp;<strong>the slower the weight loss.<\/strong>&nbsp;At the same time, the slower the weight loss, the healthier and more effective it is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>See an example of&nbsp;<strong>achieving a weight loss of 0.45 kg per week:<\/strong><\/p>\n\n\n\n<p>daily intake 2000 kcal \u2013 if you burn 2,500 kcal daily = your caloric deficit is 500 kcal = weekly 3,500 kcal = \u2013 0.45 kg per week<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">How to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">calculate calorie intake?&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">The easiest and most comfortable way is to entrust yourself to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">calorie charts or calculators.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;They will calculate your&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">daily energy intake.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Some calculators offer the ability to set a goal, whether you want to<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;lose weight or gain weight,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and based on that, you can&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">set in advance,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;for example, how many calories you should take to achieve a caloric deficit.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We elaborated on this topic in the article&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-basal-metabolic-rate-and-daily-energy-consumption\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">How to calculate the basal metabolic rate and daily energy expenditure,<\/a>&nbsp;and we also looked at&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/the-most-common-mistakes-in-counting-meals-and-calories-in-apps\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">the most common mistakes when writing foods to caloric tables.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"You_dont_do_weights\"><\/span><strong>You&nbsp;<\/strong>don\u2019t&nbsp;<strong>do weights<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">You can&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">burn a lot of calories<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;with cardio training, but with this type of exercise,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">building muscle mass is more complicated.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;But did you know that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">0.45 g of muscle<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;can burn&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">10 to 20 calories<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;a day, while&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">0.45 g&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">of fat burns only<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;5 kcal?&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">[8] Therefore, you should definitely not neglect strength training! Strength training&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">increases the long-term burning of calories<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;at rest (BMR), which results in&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">higher weight reduction.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\"><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [7]&nbsp;<\/span>Lifting weights can also help&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">prevent metabolic slowdowns&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and ensure your body&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">stays toned and muscular.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\"><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span>&nbsp;You can read more about strength training and its impact on weight loss in&nbsp;<\/span><a class=\"_e75a791d-denali-editor-page-rtfLink\" href=\"https:\/\/gymbeam.com\/blog\/how-does-workout-promote-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span data-preserver-spaces=\"true\">How Strengthening Supports Weight Loss.<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg\" alt=\"Strength training increases long-term calorie burning\" class=\"wp-image-173892\" width=\"843\" height=\"562\" title=\"Strength training increases long-term calorie burning\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solution<\/strong><\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">If your goal is to lose weight and your training plan<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;consists only of cardio exercises,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;you should add&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">weight lifting<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;to it. Remember, however, that you should&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">start with lower weights&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">to avoid&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">injury or unnecessary&nbsp;<\/span><\/strong><a class=\"_e75a791d-denali-editor-page-rtfLink\" href=\"https:\/\/gymbeam.com\/blog\/overtraining-fact-or-myth\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><span data-preserver-spaces=\"true\">overtraining.&nbsp;<\/span><\/strong><\/a><span data-preserver-spaces=\"true\">If you do not know&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">what ratio of cardio and strength training,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;you should incorporate into your training plan,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">contact a professional.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"You_eat_a_lot_of_simple_sugars\"><\/span>You eat a lot of simple sugars<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Flavoured drinks or juices are&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">often sweetened with fructose,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;a type of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">simple sugar.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Unlike glucose, our body&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">cannot process it so well.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Some of the fructose is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">processed in the liver a<\/span><\/strong><span data-preserver-spaces=\"true\">nd the rest is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">stored<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;in the body&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">as fat stores.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Therefore,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">excessive consumption of fructose&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">can cause weight gain.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [9]&nbsp;<\/span>Consequently, there is an&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">increase in cholesterol levels, fat storage&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">around body organs and many other health complications<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[8]<\/span>, such as:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>more frequent development of tooth decay<\/li><li>the onset of obesity<\/li><li>the onset of type 2 diabetes<\/li><li>increased risk of cardiovascular disease<\/li><li>development of yeast infections<\/li><li>acne and skin deterioration<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg\" alt=\"Simple sugars cause weight gain\" class=\"wp-image-173853\" width=\"843\" height=\"562\" title=\"Simple sugars cause weight gain\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">However, you should not overdo it with other types of refined sugar. Refined sugar is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">high in calories,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">but has no additional nutritional benefit. It contains the so-called&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">empty calories<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;because it&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">contains no proteins, fats, fibre<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;or any vitamins, minerals or antioxidants.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solution<\/strong><\/h3>\n\n\n\n<p>If you want to lose weight, you should consider<strong>&nbsp;replacing classic sugar with more healthy natural sweeteners,<\/strong>&nbsp;such as&nbsp;<a href=\"https:\/\/gymbeam.com\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">agave syrup,<\/a>&nbsp;honey, stevia or&nbsp;<a href=\"https:\/\/gymbeam.com\/xylitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">xylitol<\/a>. You can read more about sugar substitutes and their benefits in the article&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/sugar-substitutes-which-sweetener-is-right-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sugar substitutes \u2013 Which sweetener is best for you?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,6860,29952,47851,46174,34501,5075\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"You_dont_get_enough_sleep\"><\/span>You don\u2019t get enough sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lack of sleep can also&nbsp;<strong>negatively affect your body weight.&nbsp;<\/strong>Poor and non-quality sleep is&nbsp;<strong>associated with a higher body mass index (BMI),&nbsp;<\/strong>and thus a subsequent&nbsp;<strong>weight gain.&nbsp;<\/strong>Experiencing sleep deprivation&nbsp;<strong>can affect the secretion of the stress hormone cortisol,<\/strong>&nbsp;which regulates your appetite. Several studies have also shown that people suffering from sleep deprivation have an<strong>&nbsp;increased appetite.<\/strong>&nbsp;This is probably due to the impact of sleep on<strong>&nbsp;two important hormones \u2013 ghrelin and leptin.<\/strong>&nbsp;Ghrelin&nbsp;signals hunger in the brain, andleptin signals&nbsp;<strong>hunger and signals fullness.<\/strong>&nbsp;If you do not get enough sleep, your body&nbsp;<strong>produces more ghrelin and less leptin,&nbsp;<\/strong>so your&nbsp;appetite will increase. Fatigue can also cause you to skip workouts, so you burn fewer calories a day.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [3] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg\" alt=\"Lack of sleep can negatively affect body weight\" class=\"wp-image-173866\" width=\"843\" height=\"639\" title=\"Lack of sleep can negatively affect body weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-400x303.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1536x1165.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solution<\/strong><\/h3>\n\n\n\n<p>Treat yourself to a&nbsp;<strong>sufficient amount of quality<\/strong>&nbsp;and&nbsp;<strong>undisturbed sleep.<\/strong>&nbsp;Its length is individual and depends on the person, his physical condition and many other factors. On average,&nbsp;<strong>quality sleep should last from 7 to 9 hours.<\/strong>&nbsp;If you can\u2019t reach the sleep limit at night, you can catch up with him during the day, for example<strong>&nbsp;in the afternoon siesta.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"You_are_not_properly_hydrated\"><\/span>You are not properly hydrated<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Sufficient hydration is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">key to many processes in our body.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Weight loss is no exception. The main symptoms of dehydration include<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;fatigue, lethargy and headache,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;so your&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">energy levels suffer,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and you will have no desire to exercise. By maintaining optimal hydration, you will<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;increase the level of energy&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and ensure the healthy running of your body<\/span>.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Besides, fluid intake<strong>&nbsp;improves digestion<\/strong>&nbsp;and hydration through clean water helps to&nbsp;<strong>remove harmful substances from the body more effectively.&nbsp;<\/strong>Drinking water also&nbsp;<strong>reduces fluid retention and appetite.<\/strong>&nbsp;It is not for nothing that it is said that hunger is disguised as thirst. If you feel hungry, try&nbsp;<strong>drinking a glass of pure water before you eat.<\/strong>&nbsp;You will be surprised&nbsp;<strong>how many times your hunger<\/strong>&nbsp;and appetite pass. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg\" alt=\"Adherence to a drinking regime promotes weight loss\" class=\"wp-image-173879\" width=\"843\" height=\"562\" title=\"Adherence to a drinking regime promotes weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solution<\/strong><br><\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">The solution to this problem is straightforward \u2013&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">follow the drinking regime!&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">So how much water should you drink a day? It all depends on the person, his predisposition and physical activity, but on average&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">women should drink about 2.7 litres of water and men 3.7 litres of water per day.<\/span><\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"You_do_not_follow_a_conscious_diet\"><\/span>You do not follow a conscious diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Conscious eating is a&nbsp;<strong><span data-preserver-spaces=\"true\">sensitivity-based technique<\/span><\/strong>&nbsp;that gives you<strong><span data-preserver-spaces=\"true\">&nbsp;control over your eating habits.<\/span><\/strong>This will avoid&nbsp;<strong><a class=\"_e75a791d-denali-editor-page-rtfLink\" href=\"https:\/\/gymbeam.com\/blog\/why-do-we-eat-more-in-quarantine\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span data-preserver-spaces=\"true\">emotional eating&nbsp;<\/span><\/a><span data-preserver-spaces=\"true\">or overeating&nbsp;<\/span><\/strong>due to stress. This is because&nbsp;<strong><span data-preserver-spaces=\"true\">conscious eating has been shown to promote weight loss, reduce overeating&nbsp;and&nbsp;help you feel better.&nbsp;<\/span><\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg\" alt=\"Conscious eating promotes weight loss and prevents overeating\" class=\"wp-image-173905\" width=\"843\" height=\"474\" title=\"Conscious eating promotes weight loss and prevents overeating\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min.jpg 1280w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solution<\/strong><\/h3>\n\n\n\n<p>In order to&nbsp;<strong>achieve conscious<\/strong>&nbsp;eating, you should&nbsp;<strong>follow these 7 principles:<\/strong><span class=\"tadv-color\"> <\/span><span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Eat slowly<\/strong>&nbsp;\u2013 it will help improve your digestion.<\/li><li><strong>Chew every bite well.<\/strong><\/li><li><strong>Sit at the table to eat<\/strong>&nbsp;\u2013 never eat standing, give yourself enough peace and comfort while eating.<\/li><li><strong>Do not eat directly from the package<\/strong>&nbsp;\u2013 the food on a plate or in a bowl looks more aesthetic and is guaranteed to taste better.<\/li><li>If<strong>&nbsp;you feel full, put the food aside<\/strong>&nbsp;\u2013 the goal of eating is not to overeat, but to achieve a feeling of fullness. If you reach it, you should not continue eating.<\/li><li><strong>Get rid of distractions<\/strong>&nbsp;\u2013 when eating, you should focus only on food, so put away your cell phones, laptops, turn off the TV and enjoy your meal.<\/li><li><strong>Pay attention to the consistency, smell and taste of the food<\/strong>&nbsp;\u2013 the food will take on a completely different dimension and you will recognize tastes or smells that you were not aware of before.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"You_have_unrealistic_expectations\"><\/span>You have unrealistic expectations<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Weight loss is a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">complex and lengthy process,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;the results of which&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">are not visible after a few days,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">but require weeks or months of effort. Many people, therefore,<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;tend to lose patience&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">before reaching a specific goal. The reason may also be that they&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">have set unachievable goals.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">If you aim to lose a certain number of kilograms in the shortest possible time, you will&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">probably not succeed.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">At the beginning of your weight loss journey, you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">will lose more kilograms in a short period of time,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;but this process will stop over time, the rate of weight loss will slow down, and you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">will no longer see such marked changes.<\/span><\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Another unrealistic goal may be to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">try to look like a specific fitness model.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Not everyone can look like a magazine, and the people presented in this way have&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">years of hard work<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;behind them, which you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">will not catch up within<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;a few months.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solution<\/strong><\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Set&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">realistic, clear&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">and<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;guaranteed achievable goals.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Find out&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">how many kilograms you should lose per week&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">achieve a specific goal healthily,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and what&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">tools you will need to achieve it.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;If you are unsure,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">consult a nutrition and exercise expert.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"You_are_stressed\"><\/span>You are stressed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">For many people, stress can have a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">direct effect on their weight.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">If the levels of the&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">stress hormone cortisol are high,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;it can&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">lead to weight gain.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">This is because cortisol&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">slows down the metabolism<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">increases the appetite for sugar,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">which is stored in the body in the form of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">belly fat&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">during excessive intake.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [16]<\/span>&nbsp;In addition, stress&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">causes unhealthy habits&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">such as:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>emotional stress<\/li><li>less exercise<\/li><li>appetite for junk food<\/li><li>less sleep<\/li><li>skipping food<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg\" alt=\"Stress causes unhealthy eating habits\" class=\"wp-image-173931\" width=\"843\" height=\"611\" title=\"Stress causes unhealthy eating habits\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-400x290.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1536x1114.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-2048x1485.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solution<\/strong><\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Identify the stimuli<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;that are causing you stress and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">try to eliminate them.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">You can also try&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">breathing exercises or yoga,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;which has proven&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">positive effects on reducing stress.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">When losing weight, it is important to realise that it is primarily a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">permanent change in lifestyle,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">by<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">changing a single factor,&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">you will not achieve the desired goal. Therefore, try to look at what you are doing on&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">your way to the \u201cslimmer self\u201d, and<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;you will find that everything is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">only in your hands.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">If something doesn\u2019t work, you<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;need to change it!&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">We believe that our article will also help you with this.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Do you want your friends&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">to know about these tips?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Feel free to support the article by&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">sharing it.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Have you decided that you need to lose a few extra pounds? It is not easy. Especially when you fail for 4 main reasons. We know what they are and why you will not lose weight. We&#8217;ll tell you how to fix it, and as a bonus, you&#8217;ll get a secret weight-loss tool.<\/p>\n","protected":false},"author":22,"featured_media":174653,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6677,7631,6269,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-242663","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-calories","9":"tag-healthy-lifestyle","10":"tag-protein-2","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>We know why you don&#039;t lose weight, but you can change that! - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"We know why you don&#039;t lose weight and also how you can change it! 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