8 Reasons Why Weight Loss Is Difficult

When we begin the process of losing weight, our subconscious fears change and enters a defensive mode. This leads to a scenario where, despite our strong desire and efforts to lose weight, the scale barely moves downward, and frustration and desperation take over.

Research conducted worldwide over the years has revealed why this happens and how we can tackle this issue to continue losing weight effectively.

1. Your protein intake is too low

Protein plays a crucial role in the weight loss process. It helps reduce appetite because it impacts the hormone ghrelin, which regulates hunger. Therefore, protein should comprise about 30% of your daily caloric intake. Consuming the recommended amount of protein boosts your metabolism's efficiency, helping you lose weight faster.

2. You're not exercising enough

Aerobic exercise is vital for burning fat. Engaging in brisk walking, running, or cycling not only improves how you feel but shows results in weight loss, especially belly fat. It's advised to incorporate more than one sport activity, as variety increases fat burning and prevents various diseases.

3. Good sleep is a key factor in weight loss

Many people do everything right—excellent diet plans and varied exercise regimes—but still struggle to lose weight. A surprising reason is lack of sleep. Numerous studies prove that sleep is incredibly important for both physical and mental health, and without enough hours, the body lacks energy to burn fat effectively.

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4. You have binge eating episodes

Diets done incorrectly often lead to hunger after long periods without eating or consuming unsatisfying food. As a result, in the evening when returning home, people experience a binge-eating spree, piling large quantities of food on their plates. Even if it is healthy food, excessive consumption is not beneficial to the body at all. Hence, it's important to maintain regular and healthy meals to avoid hunger.

5. You skip drinking water before meals

We all know the great importance of drinking water for our health. However, drinking water can also help you lose weight. How? A special study showed that people who drank half a liter of water half an hour before meals lost 44% more weight than those who didn't. Therefore, it's a good idea to drink water before every meal.

6. The secret to mindful eating

What happens when you eat while reading a book or watching a lecture? It takes time for the brain to register that you've eaten. This results in a situation where you've already consumed a substantial amount, yet your brain signals hunger, and you end up eating more, leading to obesity. To solve this issue, it's recommended to use the tool of "mindfulness while eating." From now on, whenever you want to eat, focus solely on the food—not on reading a book, not on your smartphone, not on the computer, but only on your plate. Eat slowly and thoroughly. The longer you extend your meal time, the less you'll eat because it takes time for the brain to receive satiety signals.

7. As you burn fat, your muscle mass increases

Anyone looking to lose weight tries to combine a proper diet with exercise. However, it's important to know there are two types of activities: aerobic, which is excellent for dieting, and strength training, which is also necessary for weight loss. But sometimes, strength training leads to muscle development and an increase in muscle mass, so you might be losing weight but not seeing it on the scale. Therefore, the best way to check whether you've lost weight is by measuring your waist circumference, not by weighing.

8. You drink sugary drinks

As part of the diet process, you might treat yourself to sweet drinks as a reward for avoiding snacks and sweets. The problem is sugary drinks are considered the worst calories because they are empty calories absorbed quickly by the body, and there's no way for the body to handle the amount of sugar it absorbs at once. Even if it's "just" flavored water or another diet drink, they often contain sugar that can ruin your entire diet. Therefore, avoid drinking sweetened beverages altogether.

By sticking to the 8 rules mentioned here, you can see results in weight loss.

If you're tired of losing weight and then gaining it back, you should consider joining Eliyahu Shiri's Ultimate Diet Workshop, which has already helped people lose dozens of kilograms.