Why weight stays the same with proper nutrition: 5 reasons and solutions

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The weight stands still and does not move, and with this, confidence in our actions decreases. Before looking for complex and difficult to correct reasons why your weight remains the same, carefully check that you have followed all the rules that we discussed in detail in the article Proper nutrition for weight loss.

Don’t rush to blame genes and heredity and, in desperation, cut down your calorie intake even more - your weight will not change until you find the true reason.

Ignoring even one point can stop weight loss. The body will resist and work against you and your desires.

Let us remind you that you can lose weight by following simple rules for losing weight:

• Attitude and self-discipline. A sincere desire or forced attempts to lose weight rarely lead to success. Love yourself at your current weight and become a little better.
• Reducing the calorie content of the daily diet by 500-600 kcal.
• In your diet, maintain a balance of proteins, fats, carbohydrates, not forgetting vitamins and minerals.
• Establish a drinking regime by drinking 30-40 ml of water per kg of body weight.
• Follow the regime and rules of eating.
• Ensure complete detoxification of the body. The body will never allow you to lose weight when your liver and kidneys are overloaded.
• Organization of adequate physical activity.
• Nervous system support.
• Complete rest and sleep.

If you tried hard, followed the whole regime, ate the right foods, played sports, and the result on the scales is short-lived or absent, you need to pay attention to your hormones.

Weight stays the same: pay attention to the thyroid gland

The barrier for our purposes is the reduced function of the thyroid gland, a correspondingly low concentration of its hormones, a decrease in the intensity of metabolic processes, and a decrease in energy consumption in the body. Excess weight in such conditions will not go away.

And iodine, namely algae, will help us overcome the obstacle. Everyone has heard that in order to produce thyroid hormones, iodine is needed. But few people know that this also requires calcium, magnesium, iron and zinc. Brown algae contains all the microelements and most of all iodine. It also contains amino acids necessary for building the protein part of hormones.

The thyroid gland is the body’s battery, the best assistant in losing weight.

• This power plant works well - good metabolism and normal weight.
• Provides increased working capacity, no fatigue.
• If you play sports, you spend even more energy, and the weight will come off more readily.
• For girls, a healthy thyroid gland means beautiful skin, hair and nails.

Therefore, we add Kelp - brown algae - to our daily diet. 2 capsules in the morning completely provide the body with the necessary amount of iodine. If you drink vitamins at the same time (and if you approach the process correctly, you drink them), then 1 Kelp capsule.

3You set unrealistic goals for yourself

When we try to lose weight, we tend to go into maximalism and inflate our expectations, and this is a sure path to failure.

"Instead of saying, 'I'll never eat chocolate again,' which I call a 'dead man's goal,' because only a dead person can do that, start looking for healthier ways to enjoy chocolate or any other food you think you're going to eat." you need to eliminate it forever,” says Abby Sauer, a pharmaceutical nutritionist.

For example, tell yourself: “I will enjoy one piece of chocolate after dinner three times a week and try to enjoy it as much as possible.”

Weight stays the same - correct estrogen levels

The reason for the bleak prospects for losing weight may be an imbalance of estrogen, both upward and downward.

Estrogens are processed by the liver. For example, the liver is overloaded with neutralizing uncontrolled toxins and foreign substances. This happens when there are problems with the functioning of the gastrointestinal tract; at the site of damage to the intestinal barrier, we get a real entrance gate. Neutralization is a vital task, so the function of processing hormones suffers. Their incomplete metabolism may occur and undestructed molecules enter the blood.

The condition is dangerous because it is not diagnosed by analysis - the structure of the hormones has already been changed, but they remain active and perform their function. This is how dishormonal disorders can occur even against the background of good tests.

Therefore, with weight loss, liver support is always carried out.

Includes:

• A diet that removes excess carbohydrates;
• The required amount of protein is given;
• Sufficient amounts of lecithin and omega-3;
• Optimally, complete liver rehabilitation with the “Health of your Liver” kit

The last point is taking phytoestrogens. They are given both in case of excess and deficiency of estrogen. In case of deficiency, they make up for the deficiency, and in case of excess, they occupy receptors, and excess estrogen is excreted by the liver, the functioning of which has already been improved.

For men with a large “beer belly”, where estrogen is produced from testosterone, phytoestrogen EF C with Dong Qua is also recommended. Then the estrogen level drops.

Dosages are strictly individual. For women - according to feelings and analyses. Some people need 1 capsule a day, others need 2-3. Only individual selection, starting from 1 capsule per day.

If you normalize the imbalance, the weight will gradually move from the dead point, otherwise there can be no talk of any weight loss.

Incorrect calorie counting

Do you determine calories by eye and think that you are very close to the truth? You are wrong! Don’t be lazy to buy a kitchen scale, and you will see how far you are from the truth and then you yourself will understand why the weight stands still and does not want to decrease. For example, I used to always think that one medium-sized banana weighs 150 grams, but in fact it’s 220-250 grams. and so, little by little, the figure of 1000 kcal accumulates in each product. between the supposed and the real.

A simple example: when preparing an evening snack for yourself, you eat a bowl of spaghetti adding a little ketchup, counting here about 100 grams. which equals 158 kcal, nonsense, it will do. In fact, there is 2 times more in the bowl and, combined with ketchup, the calorie content goes well beyond 300 kcal.

This happens with almost every product; too much calories from day to day increases excess weight, which ultimately spoils the figure and makes it impossible to achieve the desired slimness.

The third possible reason why weight is on: excess insulin

Insulin is a protein hormone that has a whole range of effects on the body, affecting all types of metabolism:

• enhances the uptake of glucose by cells;
• activates glucose oxidation processes;
• increases the intensity of glucose storage in the liver and muscles in the form of glycogen;
• reduces the formation of glucose in the liver;
• accelerates the absorption of amino acids into the cell;
• increases the intensity of protein synthesis;
• slows down the breakdown of proteins;
• reduces the flow of fatty acids into the blood;
• enhances the formation of adipose tissue, and with a lack of insulin, stimulates its destruction

To properly normalize excess weight, you cannot ignore the influence of the last point. When there is excess insulin, it will be difficult for the body to part with fatty tissue and all our attempts to lose weight will be unsuccessful.

Since we have limited the intake of free carbohydrates into the body as much as possible, often the main reason for the accumulation of insulin in the blood is insulin resistance. A condition where insulin cannot interact with cells.

The following can increase the sensitivity of cells to insulin:

• Chrome Chelate. Directly involved in carbohydrate metabolism and control of blood glucose levels. It is a component of the “glucose tolerance factor”. Recommended for people with impaired glucose tolerance and diabetes, it increases the effectiveness of treatment. Prevents the development of atherosclerotic changes.
• Walnut. Contains tens more vitamin C than citrus fruits. Has a powerful antiparasitic effect. Promotes detoxification of the body. Normalizes metabolic processes. Prescribed for support in diabetes mellitus.
• Alfalfa. It has appetite suppressant properties, which helps in many weight control diets. Helps stabilize blood sugar levels, reduces the risk of complications in diabetes, and is effective in diabetic angiopathy.
• Loklo. Represents dietary fiber. Promotes the removal of toxins, normalizes metabolism. Reduces the absorption of sugars and cholesterol, reduces their level in the blood. Used to increase the effectiveness of treatment of diabetes and atherosclerosis. Used in weight loss programs.

Note! Independent attempts to influence the level of insulin in the blood unnecessarily lead to disability. It is popular among bodybuilders to try to control the increase/decrease of insulin to build muscle mass/burn fat.

Mathematics does not work in the body. Increasing the level of insulin in the blood above normal will not speed up muscle growth, and lowering insulin levels below normal will not speed up the breakdown of fat. Hypoglycemic coma and other more serious complications will overtake you first.

Progress still stands still - we are looking for the cause in adipose tissue

Do not forget that adipose tissue is a highly active endocrine tissue that produces hormones - adipokines. For example, leptin and adiponectin.

In total, about 50 adipokines are known. They regulate metabolic processes, affect the feeling of hunger, and the breakdown of fat. For example, leptin, among other things, tells the brain that we have already eaten and it’s time to moderate our appetite and activate energy expenditure.

If the functioning of adipokines is disrupted (say hello to our favorite carbohydrates), the brain does not receive a signal to reduce the feeling of hunger and start energy-consuming processes. But we have difficulties in bringing our weight back to normal.

You can normalize the functioning of hormones with simple things:

• Remove excess carbohydrates and fats from the diet;
• Hunger. The simplest and safest fast for the body is night fasting. To ensure proper metabolic processes, it is useful if you fast for 12 hours. If we have breakfast in the morning at 6 am, then in the evening the latest meal is at 6 pm. If at 8, then we have dinner before 8. This maintains the proper functioning of the endocrine balance.
• Monounsaturated fats. Dark chocolate. The higher the cocoa percentage, the better. And also pistachios, almonds, hazelnuts. Let’s not get carried away, the body doesn’t need chocolate bars and bags of nuts, otherwise the needle on the scale will move in the wrong direction.
• Physical exercise.

Excess cortisol may be the reason why your weight has plateaued

Cortisol levels increase with any type of chronic stress. The topic of stress is more than familiar to people with increased weight:

• Working at night;
• Dissatisfaction with yourself, work, family;
• Violation of sleep and rest patterns;
• Chronic pain syndrome;
• Excessive workload;
• Unresolved problems, negativism

Cortisol in the body performs the function of a conscientious caretaker and strives to preserve as many of the body’s energy resources as possible to successfully overcome stress. Excess weight is a strategic reserve for him. Accordingly, in order to reduce its level and persuade the body to give up excess, it is necessary to reduce stress factors as much as possible.

What should be done:

• Avoid stimulants: caffeine, alcohol and smoking. There is no need for extra excitement. If a person doesn’t sleep for days on end, he needs to go to sleep; it’s difficult to survive on coffee alone.
• Fighting irritation. Find a way to relax: yoga, meditation, books, etc.
• Adaptogens: Eleutherococcus, Noni juice, magnesium, omega-3 and lecithin, B vitamins, “Anti-stress” or “Clear Head” sets. Everything that nourishes the nervous system.

For people with low mood, five (5-hydroxytryptophan) is suitable, and it is even better to take it in the evening with eight.

Magnesium reduces irritation, does not inhibit reactions and does not reduce attention. A person reacts more smoothly to what is happening in life. You can drink for long periods.

How to overcome a plateau

First, you need to honestly evaluate your diet for hidden calories. It's a behavioral fact: the longer the diet, the more careless people eat, especially if they've lost a decent amount of weight and look good.

It is also necessary to evaluate the level of activity - many, even with regular training, are far from being defined as an “active person.”

If your workouts have not become less frequent or less intense, and the amount of food has not increased, you need to recalculate your calorie intake for the new weight and make a deficit based on the new figure. Then there are three options:

• Eat less (reduce calorie intake)
• Move more (increase consumption)
• Combinations of both

If your goal is to resume weight loss, then you need to re-look at your training and nutrition program. If people are not sticking to their exercise and/or nutrition program, we need to understand why. Most often, a plateau is exactly about this. How much room is there for increasing the intensity, duration, or frequency of your workouts? How much room is there for cutting calories? How radical and urgent is the goal that the person sets for himself?

Last piece of advice: to keep the weight off, sleep

For proper functioning of hormones, you need sleep 7-8 hours a day.

Many hormones that are necessary for proper fat burning are produced from 11 pm in the deep phase of sleep. The later you go to bed, the less of these hormones you will receive.

PS Good luck to you in your endeavors. Don't try to lose weight for the sake of losing weight because it's fashionable now. Concentrate with all your might on maintaining your health, stop constantly standing on the scale. Then losing weight will not mark time, and slimness will improve by itself. Weight is just one indicator of health.

We recommend reading: Proper nutrition

Plateau: understand and accept

In fact, the plateau is not as bad as it might seem. Weight loss is not a linear process. It is more like going down steps, and the plateau is one of its steps. When a person sets big and long-term goals, periods of stagnation are inevitable. People should be aware that there will be several plateaus along the way to their goal, and each new one will likely be longer than the previous one.

Plateaus are usually discussed in a negative light, but this is a good thing because the ultimate goal of any weight loss is a long, lifelong plateau at your new weight. So intermediate plateaus are an opportunity to test your ability to maintain weight. So you can treat it as consolidating the achieved result, albeit an intermediate one.