Eight habits that make losing weight unnecessarily difficult – and how to get rid of them
Despite hard discipline and strong will, nothing is happening on the scales? It is quite possible that it could be due to the following eight habits that inhibit weight loss and make the feel-good weight a long way off.
It doesn’t have to be a strict diet to lose a few pounds on your hips or stomach.
Often it is enough if simple, everyday habits are reconsidered and changed. Starting with the length of sleep to the choice of training.
The following points encourage rethinking – intending to lose weight in the long term and permanent.
1. Long-term lack of sleep
The duration of sleep and the intensity of sleep are decisive for the success and performance in training. Why?
Those who sleep too little (less than 7 hours) produce more ghrelin – a hormone that is responsible for controlling hunger and satiety.
Also, it slows down the energy turnover and thus prevents the fat stores from being broken down overnight.
It is therefore advisable to establish a solid sleep routine and treat yourself to seven to eight hours of sleep per night.
2. Morning stress
Stress in the morning is one of the habits that make losing weight unnecessarily difficult.
Absolute fan of the snooze function on the alarm clock? But after turning around in bed once or twice, the stress comes and so it happens that you rush to work completely.
This habit should be reconsidered as soon as possible because stress in the morning is one of the reasons for the increased release of cortisol.
Only with a permanently increased cortisol production can it cause acute damage to the body.
The stress hormone disrupts the body, among other things, in building proteins.
Worse still, it instead pulls proteins out of the muscles to convert them to glucose and give the body the energy it needs.
Conversely, this means that muscles are broken down that were previously fought for in hard training.
How do you recognize the increased cortisol level in yourself? Restlessness, you stand a little beside you, you get annoyed quickly and have cravings throughout the day.
Better get up a little earlier.
3. Coffee right after getting up
After the night’s sleep, even if you wake up in between and take a few sips of water, the body is usually completely dehydrated. And that ensures a good appetite.
But if you reach for a cup of coffee or tea immediately, you are doing yourself no good.
Because drinks with caffeine and tea, in particular, lead to the release of cortisol, even though the body is producing adrenaline all by itself.
More sensible: After getting up, drink a large glass of lukewarm water or lemon water, it makes you fit and at the same time boosts your metabolism.
4. Skip the lunch break
Here is one of the habits that make losing weight unnecessarily difficult.
Anyone who skips lunch and works through the break is doing nothing good for himself, his body, and head.
If a meal is skipped a day, the body automatically cuts its energy consumption and slows down fat burning.
The consequences: performance and concentration decrease significantly, mistakes happen. The greatest evil: food cravings in the evening.
Better to have something for lunch and your body will thank you for it.
5. Too few steps a day
Taking the escalator or covering short distances by car – these little things in everyday life ensure that you do not achieve the basic amount of movement.
Ideally, everyone should take 10,000 steps a day, according to the WHO recommendation.
To achieve this, it can help to use the stairs in the subway, at work, and at home, to take a short lap around the block during breaks, or to leave the car in the garage for a few days a week.
Also ideal: get off the bus one stop earlier and walk home. It’s great to see – these little things make a big difference.
6. Only rely on cardio training
The myth: The only way to lose weight is through intense endurance sport. Far from it, because strength training is the key to success.
By building muscle mass, the body works even when it is resting and thus promotes fat metabolism.
That means the more muscles you have, the more fat you burn. When the body uses more energy than it takes in from food, it is eventually forced to go to its fat stores.
7. Sugar as a reward
A week of hard training and a new, healthy eating plan has been successfully implemented – and now you want to reward yourself.
No problem, but at best you shouldn’t eat foods and beverages with high sugar content and instead reward yourself with sweet things without white sugar – such as sugar-free chocolate bars or dried apple rings.
8. Not enough healthy fats
Many do not eat enough healthy fats! But they can help you lose weight.
At best, your daily food intake should consist of 30 percent healthy fats. With a height of 170 cm and a daily requirement of 1900 calories, this is around 63 grams of fat (570 calories) per day.
Fats control the hormonal balance and keep hormones in balance. Above all, testosterone production is promoted by healthy fats such as omega-3.
This in turn has an enormously positive effect on muscle building. And the more muscle mass there is, the more calories are burned at rest.
We recommend foods such as avocado, almonds, almond butter, walnuts, linseed oil, olive oil, linseed, chia seeds, and the high-fat fish salmon, mackerel, tuna, and herring, all of which contain omega-3.
You should avoid trans fats and too many saturated fats, which are found in sausage, meat, and cheese, butter and lard, palm and coconut fat, baked goods, and sweets, for example.
In short: without healthy fats, the two goals of losing weight and building muscle cannot be achieved.
We hope the article on the 8 habits that make losing weight unnecessarily difficult has been of help.