Five things that make your diet fail

Some of us may feel that it's already diet or exercise, but the weight actually rises. What is the cause?

What should we do when we want to lose weight?

Surely there are two main things that need to be done, namely diet and exercise.

Diet does not mean losing weight, but on dietary settings.

While regular exercise can be started from cardio or weight lifting.

Then what if we have done those two things but the weight is difficult to go down? Even weight can rise? What caused it?

Here are five things that might be the main cause of our weight gain despite exercise and diet.

1. Lack of Sleep Can Fail the Diet


There are many reasons why we are often advised to get a break or quality sleep.

One of them is to avoid changes in body weight, in this case is weight gain.

When we sleep, the body will try to recover which is helped by growth hormone.

That is why if the recovery period, our body should get enough sleep.

If lack of sleep, almost certainly the recovery process will be hampered. When you wake up, your body still feels tired, sore, even dizzy.

Not getting enough sleep time makes our body want a fast fuel source like carbohydrates, this is because the body needs a quick energy boost.

In addition, lack of sleep also triggers our body to snack quite a lot before going to sleep. Snacking in question is the tendency to eat unhealthy foods, such as junk food.

The next question is, "how can I gain weight, even though I have a diet or regular exercise?"

This can happen because the hormones that regulate our body's metabolism are discarded, because these hormones feel they have no chance of rearranging when we sleep.

As a result, the more sleep deprivation, the higher the level of our stress hormone (cortisol).

This hormone is not good with the goal of fat loss, because it can increase appetite also encourages fat storage.

"If you lack sleep, your body doesn't get quality sleep and this will make your body's metabolism not function properly," said Michael Breus, Ph.D., clinical director of Arrowhead Health Centers, Arizona.

The solution is to get quality sleep time. The average adult needs between 7-9 hours of sleep per night. For example by sleeping early.

If you don't have much time at night, you can take advantage of your nap time. And for snacks when you wake up, you can prepare healthier carbohydrates such as fruits or nuts.

2. You drink beverage with artificial sweeteners


Sugar is often the number one enemy when we apply a fat loss program.

However, there are many products with no-frills or sugar-free products that might help our program.

But the fact is, these frills don't always mean healthy. Or it can even be harmful to the health of our body. Namely still providing artificial sugars.

The results of a study published in the 2013 Appetite journal said that artificial sugars such as aspartame actually can increase appetite.

Artificial sweeteners can be 200 times sweeter than regular sugar, so consumption of foods like this encourages us to consume sugar continuously.

Another fact is that artificial sweeteners will make our body feel and respond to the artificial sugar, but do not respond to real sugar.

Although there is no sugar in diet drinks, the sweetness that arises indicates our body releases insulin to process sugar. If there is no sugar, our body will respond with a sense of wanting more sugar to give stimulation to insulin.

Over time, cycles like this can cause insulin resistance, weight gain, and even type 2 diabetes.

The best solution is clear, avoid all types of sugar, especially artificial sugar.

If it's too difficult to avoid it, then we can make energy drinks that are low in calories. For example from berries or pomegranates, or drinking green tea with honey.

3. Too much stress relieves diet program


Stress is inevitable.

We all almost certainly deal with stress.

But when we experience high levels of stress, the selection of body nutrients is not always good.

"Eating can be solace and can reduce stress," said professor Jason Perry Block, MD., Of Harvard University, as quoted from Bodybuilding.com.

"This happens because some of the body releases chemicals in response to foods that may have a calming effect," he added.

Stress can also play a major role in the production of the hormone cortisol. If produced in large quantities, this will interfere with the weight loss program.

To reduce stress, we can get used to trying to calm the mind. Take yoga classes, take a walk, exercise, watch, meditate, or just take a break from anything for five minutes.

Taking the time to do something we like will have a relaxing effect and refresh the mind, so that we deal with stress (stress management) well.

4. Food Sensitivity or Intolerance


Looks like this sub topic has become a warm conversation lately, of course in relation to weight loss programs.

That is about the reaction to certain types of food.

Regardless of the cause, sensitivity and intolerance are a series of physiological responses that the body may have to certain types of food.

Symptoms of eating intolerance differ from each individual. In general, such as bloating, (sorry) farting, indigestion, fatigue, irritability, moodiness, and also weight gain.

This is due to the inflammatory response to the immune system when exposed to certain foods.

The author of the New York Times who is also a surgeon, Mark Hyman, MD, explains that this food sensitivity causes weight gain and is more difficult to reduce because of the inflammatory response.

"Inflammation is one of the biggest drivers of weight gain and disease. This will spread throughout the body, make weight gain and potentially bring various chronic diseases, "he added.

However, doctor Hyman said that it would be better to go to the doctor to run a blood test to see what foods might be intolerant to our body.

5. Difficult to Control Food Portions


Our diet may be clean, but calories remain calories and it can be excessive.

For example, one serving of beans around 22 contains 190 calories. If multiplied by two then the number of calories becomes 380. This also applies to snacks.

When we have an early dinner, then we can relax. But when approaching bedtime, we can eat again.

This may be driven by the assumption that our food is healthy, so why don't we add a little?

The point is that our calories may be clean, but too much clean food is eaten. Eating extra portions, even healthy foods, is still enough to make a needle shift on our scales.

The best solution is to keep controlling portions.

We can use smaller plates, chew more slowly, stop eating when we are not hungry, drink water before eating, or measure how the right portion fits our wishes.

Each of these behaviors will make us richer in insight into how to control the consumption of foods that are good and right for our bodies.

Unwanted weight gain can certainly frustrate us, especially when the cause is hard to find.

A careful step to find out the cause is to look back a little and evaluate every change in our routine.

The good news is that our bodies are intelligent machines. And if we treat it with nutritious food (diet), manage stress well, sleep quality, then we will have a healthy and strong body as we want.