What is the main reason for failure of dieting to lose weight?

What is the main reason for failure of dieting to lose weight? Dieting to lose weight has become the first choice for slimming people because diet is indeed related to obesity. However, many People find that it is a failure. Let’s take a look at the main reasons for failure in dieting and weight loss. I hope it can clear up your doubts. What are the main reasons for failure in dieting and weight loss 1

1. The weight loss diet is too different from usual

If you replace three meals a day with a formula liquid diet, the nutrition may be enough. However, if the appetite cannot be basically satisfied, it is difficult to persist for a long time. Once you resume your daily diet, you will definitely rebound.

2. The weight loss food is too small

Sometimes a solid weight loss meal is eaten in two bites, and the stomach does not get a signal that it is full, so it feels hungry all day long. Finally, I just couldn’t bear to eat so much that I failed to lose weight.

3. Food with too little fat content

Normal fat intake should account for 20%-30% of all calories. If you suddenly and drastically reduce fat content during weight loss, your food will taste very different and you will be more likely to feel hungry.

4. Too little water. In order to get quick results, some people not only diet but also save water.

Over time, the body will cause electrolyte imbalance due to dehydration, endangering health. Moreover, the weight lost due to water loss can easily come back, which means that the weight has not been lost.

In order to achieve the effect of long-term weight loss, and as a choice for ordinary people to pay attention to their health, nutritionists recommend strictly controlling the "quality" in the selection and cooking process of food, that is, choosing more foods containing food. Ingredients with low fat content. As for "quantity", that is, volume, there is no need to be too restrictive. The specific methods are as follows:

1. For people with a daily caloric intake of 2,000 calories, the maximum reduction in calories during the weight loss period is 500-1,000 calories. The result is a weight loss of 0.5-1 kg in one week.

2. Use low-fat meat (chicken and fish) instead of high-fat meat (pork and beef), or use soy products to replace some meat. Use more stewing and steaming methods in cooking, and less stir-frying and frying.

3. Eat more fiber-rich foods, vegetables, and fruits. Because of the volume, you will feel full.

4. Drink more water. Eat more fruits with high water content, such as watermelon, pears, oranges, etc.

5. Maintain moderate exercise. A 30-minute brisk walk can consume at least 300 calories, increase the body's metabolic rate, and remove waste from the body. Exercise is especially important for maintaining weight loss gains. What are the main reasons why dieting fails to lose weight? 2

New research shows that dieting can make the brain sensitive to stress and the effects of high-fat and high-calorie diets. These changes in the brain will last long after the diet is over, and may even stimulate healthy people to eat and drink excessively under stress.

Most research on weight loss focuses on appetite regulation—helping people eat less, reach fullness quickly, and reduce appetite. But Sister Guan Zhilin said: "It is more important to lose weight and maintain a good figure." Even weight loss surgery cannot keep a person slim forever.

Tracy Bale, a neurobiologist at the University of Pennsylvania, thinks the problem may be stress. Stress causes the body to release the hormone cortisol, which adds energy in the form of glucose into the bloodstream, allowing us to avoid potential danger. However, prolonged high stress levels can lead to chronically elevated cortisol levels, which can cause increased appetite and weight gain.

Bale and her co-authors hypothesized that dieting makes people more sensitive to the chronic stressors of daily life, which can make even the most hardened dieters crave a little good. Eat something to satisfy your cravings. Occasionally being greedy will not cause significant weight gain, but continued stress will lead to habitual indulgence in food and excessive food intake. As a result, all efforts to lose weight will be wasted.

To test this hypothesis, the researchers reduced the daily food intake of mice by 25%. After three weeks, the mice lost 10-15% of their body weight. After being exposed to mild stress, such as loud noise, these hungry mice had elevated levels of cortisol in their blood. And their cortisol remained at higher levels longer than control mice. This suggests that the dieting mice were more stressed and needed more time to calm down.

After the mice ate standard laboratory chow for a week, they were then subjected to a series of mild stress tests to simulate fluctuations in daily life. The study, published recently in The Journal of Neuroscience, shows that dieters remain more sensitive to stress than non-dieters after they stop dieting, and are more likely to eat large amounts of high-fat foods when under stress.

The researchers found that even this relatively mild, short-term reduction in food caused long-term changes in gene expression. In the dieting mice, levels of a protein that stimulates the release of cortisol were significantly increased, indicating increased sensitivity to stress. Levels of appetite-stimulating hormones also increased in these mice after they ate unlimited amounts of high-fat food.

Changes in gene expression could explain why so many people fail to diet. Dieting increases susceptibility to stress, which causes us to seek out rewarding things, such as high-fat, high-calorie "treats."

"Dieting is hard because your brain is working against you," says Bale. Learning better ways to deal with stress may be the key to successful weight loss, because then you won't " Will be driven by stress to seek consumption." Bale thinks designing drugs that target these stress pathways might help dieters never regain the weight they've worked so hard to lose.