Not losing weight despite dieting? Nutritionist reveals reasons and solutions

Nowadays, weight gain is becoming a common but complex health problem. Losing weight has become a big challenge for many. There are often complaints of not getting the desired results despite regular diet and exercise. Health experts say that following the wrong method and unhealthy eating habits are one of the main reasons for this.

According to nutritionists, many people suddenly reduce the amount of food they eat or completely eliminate certain food groups to lose weight. Which has a negative impact on the body’s normal metabolism. However, nutritionist Khadija Akhter spoke to Channel 24 Online about the reasons and solutions for not losing health by dieting. Let’s know her advice-

The main principle of losing weight:

The main basis of losing weight is calorie balance. That is, you have to spend more calories than you are consuming daily. However, eating less is not the solution; eating a balanced diet and ensuring nutrition according to the body’s needs is very important.

Why is weight not losing:

According to nutritionists, there are several common reasons behind not losing weight. They are-

• Excessive calorie restriction: Eating too little causes the body to go into energy-storage mode, resulting in reduced calorie burn.
• Eliminating carbohydrates completely: Carbohydrates are the body’s main source of energy. Eliminating them completely can lead to weakness, fatigue, and long-term hormonal problems.
• Irregular meal times: Eating too much at once after not eating for a long time hinders weight control.
• Relying only on exercise: Although exercise is important, it is difficult to lose weight through exercise alone if your diet is not right.
• Not drinking enough water: Drinking less water can reduce metabolism and increase the tendency to overeat.
• Lack of protein: This increases hunger and leads to muscle loss.
• Hidden calories: Extra calories are consumed in tea, juice, sauces, or snacks.

Nutritionist’s opinion:

Nutritionist Khadija Akhter says that just eating less is not enough to lose weight. Eating a balanced diet in the right proportion and living a regular lifestyle are the most important. Many people go on crash diets to get quick results, which is harmful in the long run.

He also said that keeping protein, fiber, and healthy fats in the daily diet helps control hunger and makes it easier to lose weight.

Effective and healthy ways:

1. Eat a balanced diet: All carbohydrates, proteins, fats, vitamins, and minerals should be in the right proportion in daily meals. Especially foods rich in protein and fiber help control hunger.

2. Eat regularly and moderately: 3 main meals and 1-2 light snacks can be kept a day, so that blood glucose levels remain stable.

3. Reduce processed foods: You should eat more natural and homemade foods by reducing fast food, foods with excess sugar and trans fats.

4. Regular physical activity: Walking or light exercise for at least 30-45 minutes every day plays an effective role in losing weight.

5. Adequate sleep and stress management: Lack of sleep and excessive stress disrupt the balance of hormones, which can cause weight gain.

Myth vs. Reality:

1. Losing weight quickly without eating: This is a misconception. It weakens the body and can lead to further weight gain in the long run.

2. Eating rice can make you fat: There is no problem if you eat rice in moderation. The real issue is total calorie intake.

3. Crash diets are a quick fix: They give temporary results, but are not permanent and are harmful to health.

4. Losing weight only by going to the gym: This is not possible without proper diet.

5. Eliminating carbohydrates gives quick results: This is not sustainable in the long run.

Warning:

This nutritionist warns that you should refrain from taking unproven diets or supplements to lose weight quickly. This can lead to nutritional deficiencies, weakness and other complications in the body.

Nutritionist’s advice:

Weight loss is not a short-term process; it is a continuous and scientific method. A combination of proper diet, regular exercise and a healthy lifestyle is the only effective way to permanently control weight. It is safest and most effective to move slowly but steadily rather than taking risky approaches in the hope of quick results.