Majority of people suffer from weight gain problem due to irregular lifestyle and eating junk food.
Many people fail even with repeated diet initiatives. Day after day control of food does not reduce weight. Many people want to lose weight quickly. So he took various harmful initiatives like not eating for a long time, reducing the amount of food. This adds to the problem. So, if you want to lose weight, you need to know first, why you are gaining weight by mistake. There are various reasons for not losing weight despite dieting. Some of these are-
1. Habituation: Eating low-carb foods for a long time causes our body to get used to it. Then, even if you eat a little sugar, the weight does not decrease as before, but a status quo can be observed. Therefore, identify these symptoms of your own body first
2. Conscious eating out of frustration: As part of the body's natural process, the rate of weight loss can become stagnant. The same amount of weight lost in one month by eating the same food or exercising, may not lose the same amount of weight in the next month with the same effort. It is a body process. But many people get frustrated because they don't know that. Then he loses interest in following the diet chart and starts eating as he pleases. Here is the mistake, due to which the weight may not decrease, but may increase. Apart from that, the weight continues to increase due to the anxiety of not losing weight.
3. Losing Fat But Gaining Muscle: Many times due to exercise, our body loses fat but does not lose weight. Because, as the fat decreases, so does the muscle mass. Muscles are our driving force in addition to controlling blood sugar levels. So there is nothing to fear if the muscles are built and the weight is not lost.
Follow these rules to get quick results
1. Choose enjoyable exercises: The hard, monotonous and boring exercises we choose to lose weight often make it impossible to stay motivated. So choose an exercise that you want to do more for fun than for weight loss. For example, running or playing in the field with children. Cycling can be practiced without using a motorized bike. You can take a bath after swimming. Similarly, physical activities like Zumba or aerobics are also popular techniques to keep fit. These methods can be beneficial for weightexercise.
Swimming is an enjoyableexercise.
2. Healthy eating: Losing weight does not mean giving up food. Processed foods should be avoided as much as possible. However, the habit of eating nutritious foods like fiber like fruits, vegetables etc. helps in weight loss.
3. Adequate sleep: Lack of sleep is harmful to the body. It increases weight. Therefore, if you want to lose weight, you must develop healthy sleeping habits.
4. Whole grains: Weight loss can be easily achieved by making a few changes to the diet. Like red rice instead of white rice. Making bread with red flour etc.
Weight loss is not a short term activity. Change will not come overnight. But if you can develop some long-term healthy habits, it is definitely possible to lose weight and live a normal life.
Israt Jahan is a nutritionist
Published: 22 Feb
Daily Prothom Alo