Why do you always lose weight slower than others? 5 easily overlooked truths!

Every time I stand on the scale, the numbers seem to be stuck together like glue, but the weight loss results shared by others in my social circle seem to have caught fire Arrows. Don't rush to doubt life, it may just be that you have fallen into these hidden weight loss traps.

1. Lack of sleep slows down metabolism

1. Staying up late can disrupt leptin secretion

When sleep is less than 6 hours for three consecutive days, leptin levels that control appetite in the body decrease by 18%, while ghrelin, which promotes hunger, increases by 28%. That's why I always want to open the food delivery app late at night.

2. Lack of sleep affects the efficiency of fat breakdown

Growth hormone secreted by the human body during deep sleep can help break down fat into energy. Long term lack of sleep can make the body more inclined to store fat rather than consume it.

2. Poor protein intake

1. Muscle loss reduces basal metabolism

For every 1 kilogram of muscle loss, approximately 13 calories are consumed less per day. Many people are afraid to eat meat when trying to lose weight, resulting in the loss of valuable muscles instead of fat.

2. Protein has a higher food heat effect

Digesting protein requires consuming 20-30% of its own calories, while carbohydrates only consume 5-10%. Eating the same 300 calories, chicken breast consumes about 45 calories more than rice.

III. Invisible Heat Explosion Play

1. The calories of condiments are often underestimated

One spoonful of peanut butter is 90 calories, and two spoonfuls of salad sauce is 140 calories. These "supporting role" may have more calories than the main course. Suggest using low calorie seasonings such as spices and lemon juice instead.

2. Liquid calories are easily overlooked

A cup of milk tea is about 300 calories, and it takes 1 hour of brisk walking to burn it. Although sugar free drinks have zero calories, the sugar substitutes in them may stimulate appetite and make people unconsciously eat more.

4. Too single exercise mode

1. Body adaptation

Long term repetition of the same exercise will gradually reduce the amount of calories burned. Just like always walking the same path will make you walk faster and faster, and your body is quietly 'slacking off'.

2. Neglecting the importance of strength training

Aerobic exercise mainly consumes daily calories, while muscle building training can improve long-term basal metabolic rate. Adding activities such as squats and plank supports appropriately can achieve better results.

5. Stress hormones disrupt

1. Cortisol promotes fat accumulation

Long term stress can lead to abdominal fat accumulation, which is more difficult to reduce than subcutaneous fat. When under a lot of pressure, I particularly want to eat high sugar and high oil foods, which is caused by hormones.

2. The vicious cycle of emotional eating

Using food to relieve stress can lead to feelings of guilt, which in turn can bring new stress. Try to replace snacks with exercise, meditation, and other methods to relieve stress. Losing weight is not a simple math problem, the body is far more complex than imagined. Instead of dwelling on the numbers on the scale, it's better to focus on cultivating sustainable healthy habits. When the body finds its comfortable balance point, changes will naturally occur quietly.