9 REASONS WHY THE BODY RETAINS FAT

The simple truth is that many men and women turn to exercise equipment in order to lose excess fat, as well as improve their body function and health. Complaints about a particular gym “patient” being unable to lose weight overweight- not news. It often happens that a person allows many gross mistakes, which prevent him from losing weight effectively and safely.

We don't always think about these factors, when they can really significantly influence our progress. Now there is quite a lot of hysteria about the fact that this or that individual eats too much or too little in order to lose weight. Indeed, we cannot write off this possibility, but let’s look at this issue in more detail.

Amount of food consumed. The fact is that most people don't even realize how much energy they consume. Talking about calories, the amount of proteins, fats, carbohydrates and food macros (that’s what food elements are often called), as a rule, is an empty phrase for many ordinary people. If you want to lose weight effectively, you need to understand what the calorie content of food is, as well as how many nutrients are contained in various types food. Calculate your calorie intake based on the anthropometric parameters of your own body, as well as the level of your own physical activity. Nowadays it’s easy to find simple formulas for calculating the required number of calories on the Internet.

9 Reasons Why Your Body Holds Fat

1. The amount of protein eaten. Protein is the most important nutrient not only for athletes, especially strength athletes, but also for people in general. The fact is that our body, which over its long evolution has learned to accumulate fats and carbohydrates, does not yet know how to store proteins for future use. This means that the protein that is present in our body, one way or another, is functional and not reserve. An example of a protein in the human body can be skeletal muscles, smooth muscles of internal organs, etc. We do not have depots that could store protein “for a rainy day.” That is why it should be remembered that excessive consumption of protein will not bring benefits, since it will not be deposited and absorbed. Too little protein is also bad, because it can significantly slow down the process of losing weight, since the body will remove active muscle protein, putting it into recycling. Naturally, fat reserves will remain practically untouched.

2. Liquid food. Be careful with the liquid calories you consume. Even if tomato juice contains only twenty calories per hundred grams, a liter of such juice, which you can drink absolutely unnoticed, will bring you an extra 200 kcal. The trick is that you may simply forget to enter the calorie content of drinks into the nutritional value table, because many people believe that drinks, like water, are non-calorie. We have to disappoint you, because sweet drinks, as well as milk and fermented milk products usually have a calorie content of 40 kcal per hundred grams. Alcoholic drinks, which we also often do not consider high-calorie, can supplement our daily diet quite impressively, because their calorie content starts from about 60 kcal and can reach 150-200 kcal per hundred grams. Thus, we recommend that you consume as little liquid food as possible, because solid food and saturates better and does not slip through unnoticed.

3. Supposedly healthy food. If you are regular customer store dietary nutrition, then you are probably inclined to think that you are using healthy food, isn't it? Be very careful, because such finished products, as a rule, can contain a lot of hidden sugar, starch and other carbohydrates. Store-bought muesli may be completely fried in sugar and contain candied dried fruit. It is much more beneficial in terms of health benefits and reducing calories to have a breakfast of slow-cooked oatmeal (cooked from whole grains) with the addition of a fresh apple, banana or citrus fruit. You can also bake pancakes, pies and cookies using oatmeal, replacing store-bought sweets with sugar. Remember that these hidden sugars will hinder your progress. Meat products can be additionally enriched with fat, which is quite high in calories.

4.Intensity of training. You may think that you are moving towards losing weight, when in fact you are standing still. The point is that your training may lack intensity. If you don't even have time to break a sweat while working out with a personal trainer, then know that he is not investing enough in you and your program. A conscientious trainer should do everything necessary to ensure that your program is intense and helps burn fat. If after starting to work with a coach you do not see any changes, then feel free to say goodbye to such a specialist.

5. Number of cardio workouts. Cardio is certainly beneficial for heart and lung development, but be careful not to overdo this type of exercise. Many people spend endless hours on the treadmill or other cardio equipment, but still have not achieved any significant results. Too much emphasis on cardio leads to overproduction of cortisol, which is a stress hormone. It's no secret that cortisol can destroy muscle tissue without affecting fat tissue. No, you shouldn’t completely exclude cardio from your “diet,” but remember that you need it to train your heart and lungs, and not to fight fat.

6. Fight stress. Scientists have long been saying that stress is precisely the factor that can also inhibit fat burning. This is due to the fact that during times of stress you also produce elevated levels cortisol. Perhaps this will allow you to lose weight in some way due to... muscles, but all the fat will remain with you. Try to manage your stress if possible. Protect yourself from strong shocks and situations that require emotional involvement.

7.Lack of sleep and rest. This reason is a classic reason for the lack of progress not only in losing weight, but also in building muscle mass. It is necessary to remember that insufficient sleep and lack of rest can play a cruel joke on you. The point is that accumulating fatigue is perceived by your body as stress, which accordingly generates increased production of the hormone cortisol. As described above, cortisol in no way helps your muscles get bigger by breaking down muscle protein.

8. Amount of fluid consumed. Water is the most important factor on the way to slim figure. We must not forget about the recommendations to drink at least a liter and a half of clean water daily. Water can stimulate your metabolism and maintain an optimal level of well-being. You can benefit from pre-workout hydration and post-workout rehydration to ensure maximum results for your training.

9.Lack of consistency. Stable results imply a constant training process. If you don't go to the gym three to four times a week, then it's foolish to hope that the extra inches on your abs will evaporate on their own. In addition, without dieting and exercising, you are also unlikely to achieve what you want. Remember that the secret of your success is to harmoniously connect proper nutrition sufficient caloric intake and training in the required mode.

The problem of excess fat in the body is not only the gain of excess weight, but also the health of internal organs. Overweight people often face the question of how to remove fat from the body, not taking into account the fact that there are two types of fat in the human body: subcutaneous and visceral (internal).

Subcutaneous fat is located just under the skin, usually on the thighs, abdomen and buttocks. The internal one is located around vital organs - liver, heart, stomach, intestines, lungs, etc. While subcutaneous fat can be seen with the naked eye, internal fat cannot. The real threat to health and beauty is internal fat, which must be dealt with first.

Full human existence is possible only with sufficient energy supply to the body. Energy in the human body is presented in the form of glycogen carbohydrate, deposited in the liver and muscles, and also in the form of fat.

Fat is a concentrate of the body's vitality, which begins to be consumed in conditions of low nutrition. That is, during a full meal, part of the reserves is stored in reserve. So to speak, for a “rainy day”. When such a period comes, and the body begins to receive less of the food it is supposed to, it begins to process its own reserves. It should be taken into account that fat is a very convenient form of energy storage. From one kilogram of fat, you can get up to 8750 kilocalories.

Studies have shown that obese people can stay longer in cold temperatures. In addition, plump young ladies were more valued in past centuries. After all, it was believed that they would be able to feed babies during periods of food shortage.

Human fat reserves, types of adipose tissue

In order to talk about fat in general and about fat accumulated by a person, you need to know where it is located. There are two types of fat in the human body: white and brown. By the time you grow up, the amount of white fat is many times higher than the content of brown fat. Therefore, further we will talk exclusively about white fat. White fat, or “adipose tissue,” is a community of fat cells called adipocytes.

The structure of the adipocyte is such that it is capable of accumulating triglycerides, represented by white fat. In this case, the fat cell cannot stretch indefinitely. And since the body receives abundant nutrition, the excess needs to be stored somewhere. And here, auxiliary cells come to the aid of adipocytes, which, transforming into fat cells, begin to accumulate free fat.

Can a fat cell burn?

It can't. The joke of nature is that auxiliary cells can only perform one-sided transformation into fat cells, and they know nothing about the reverse transformation. It is this fact that is the reason for the rapid weight gain after a period of hunger strike. It’s as if the body is saying, “Be careful, the hunger strike may happen again. We need to refresh ourselves!” In this case, weight gain occurs at an accelerated rate, since the cells are already freed from fat reserves and are ready to replenish it.

In what places does fat disappear first?

Now it’s worth talking about the process of synthesis and consumption of existing fat. For this, adipocytes have two types of receptors.

If the body receives enhanced nutrition, the human blood is saturated with necessary nutrients to the maximum permissible level, and here the Alpha receptor, which is responsible for the synthesis of fat, comes into play. This process is called lipogenesis.

If, however, the body finds itself in conditions of low nutrition, and the blood in at the moment does not contain substances necessary for the body, the phase of fat consumption begins, or, according to science, the phase of lipolysis. The Beta receptor comes into action, and fat is broken down, producing the energy necessary for existence.

It should also be noted that adipocytes, fat cells, differ in the presence of receptors. Cells located in the thighs and buttocks contain predominantly alpha receptors. Therefore, they quickly accumulate fat. The upper part of the body, on the contrary, is rich in cells whose main function is to give. Therefore, during fasting, the upper half of the body loses weight first.

The reason that can cause both fat synthesis and its breakdown is the level of adrenaline, glucose and insulin in the blood. It is this wonderful three that is responsible for our appearance.

How to remove fat from buttocks, thighs, abdomen?

Contrary to popular belief, it is not possible to selectively remove adipose tissue using only sports training and diets. This is due to the fact that fatty tissue located on the buttocks, abdomen or thighs is part of the human body. The human body is not able to limit or, conversely, increase nutrition in one or another area of ​​the body. But every rule has its exceptions.

For example, in order to reduce belly fat, you should give it a good workout (for example, pump your abs), but at the same time limit yourself in nutrition. In this case, the energy needed to perform exercises will be taken from abdominal fat reserves. True, this process is long and it is important to prevent the formation of new fat cells - adipocytes.

Is it possible to lose only fat when losing weight?

If anyone thinks that during fasting only the amount of fat will decrease, they are deeply mistaken. The stress associated with fasting affects the entire body. And since muscles do not have their own sources of energy, they lose weight first. As for the training described above, muscle mass in this case simply changes the cross-sectional shape of muscle fibers, the number of which is the same in both a newborn and a bodybuilder.

Unfortunately, some workouts still burn muscle tissue instead of fat in the pursuit of weight loss. You can recognize such a coach’s policy by his prohibitions on eating protein foods 2 hours before and after training.

How much fat can you burn per day?

Quite a bit, about 100 grams per day, in rare cases, up to 200 grams. But if you train regularly, the results will be noticeable.

In order for a person to perform the work he needs, it is important to provide the body with sufficient energy. At the same time, the body’s fat reserves cannot be transformed so quickly into the substances it needs. Therefore, when a person uses up his entire glycogen supply, he begins to process the food that is most digestible for him. And this food is muscles. To prevent this type of “sabotage”, a person should consume a sufficient amount of protein. That is why stores that cater to bodybuilders sell a variety of protein products.

Ways to remove fat from the body


  • Diet. There is no special diet for removing internal fat. But scientists have proven that consuming 10 g of dissolved fiber per day, as an addition to the basic diet, helps reduce the accumulation of internal fat. Eat two apples a day, a glass of green peas, a couple of slices of black bread - this will normalize your weight.
  • Sleep mode. Choose the optimal dose of sleep - 6 - 7 hours. Excess or lack of sleep greatly affects the growth of internal fat. It is not recommended to sleep less than five and more than eight hours.
  • Get rid of stress. Doctors have proven that people under stress, as well as those who often become depressed, accumulate more internal fat in their bodies than optimists.

Get active!

If you don't want your belly to hang over your trousers, reconsider your lifestyle. On the weekend, find a couple of free hours and go for a bike ride with your family. Visit the pool twice during the week. You will be surprised how much your life will change, how much better you will feel. And the problem of how to remove fat from the stomach and sides will fade into the tenth plan!

Buy a hula hoop

A wide hoop with massage balls will help you effectively deal with fat deposits. By breaking and massaging them, it will help remove fat from the body, tone the abdominal muscles, and make it fit and attractive.

Eat right

You don’t need to give up sweets completely, but you should reduce your sugar intake. Eliminate fried and fatty foods from your diet, include vegetables and fruits, try to consume most of them without heat treatment. There are also foods that burn belly fat.

These are cinnamon and ginger, which increase the intensity of metabolism, preventing fats from settling in the cells. Herbal teas with chamomile, lemon, fennel mint are useful, as well as all fermented milk products that improve digestion and remove accumulated toxins from the body.

Drink clean water

Proper drinking regimen is the most important aspect for solving the problem of how to remove belly fat quickly. Without daily 1.5-2 liters of pure still water, you will not achieve the expected effect. Drink at least 8 glasses of water throughout the day.

Train your body

Your daily workout routine should include the following exercises:

  • “Bicycle” - slowly rotate your legs raised above the floor. Bend your knee well, pulling it towards your chest, and straighten the other one completely.
  • Vertical scissors - lift your legs one at a time 90 degrees above the floor.
  • Crunches - Lie on the floor as if you were planning to do a push-up, placing your hands and feet on the floor. Pull one leg with your knee to your chest, straighten it, and pull up the other.
  • Seated Crunches - Sit with your hands on the floor behind you. Bend your straight legs sharply and pull them towards your chest with the strength of your abdominal muscles, straighten them.
  • Chair crunches - sit on the edge, pull your knees to your chest, straighten your legs. Work your abdominal muscles, not your legs.

The number of exercises is at least 20 times. Between each of them, perform 10 active jumps.

10 Reasons Why Your Body Holds Fat

Losing weight and burning fat are problematic for a large part of the population. Approaching several visitors in the gym, you can easily make sure that not everyone came here for the muscle mass of giants.

The simple truth is that many men and women turn to exercise equipment in order to lose excess fat, as well as improve their body function and health. Complaints that this or that gym “patient” cannot lose excess weight are not news. It often happens that a person makes many serious mistakes, which prevent him from losing weight effectively and safely.

Amount of food consumed. The fact is that most people don't even realize how much energy they consume. Talking about calories, the amount of proteins, fats, carbohydrates and food macros (that’s what food elements are often called), as a rule, is an empty phrase for many ordinary people. If you want to lose weight effectively, you need to understand what the calorie content of food is, as well as how many nutrients are contained in different types of food. Calculate your calorie intake based on the anthropometric parameters of your own body, as well as your level of physical activity. Nowadays it’s easy to find simple formulas for calculating the required number of calories on the Internet.

Amount of protein eaten. Protein is the most important nutrient not only for athletes, and especially athletes in strength sports, but also for people in general. The fact is that our body, which over its long evolution has learned to accumulate fats and carbohydrates, does not yet know how to store proteins for future use. This means that the protein that is present in our body, one way or another, is functional and not reserve. An example of a protein in the human body can be skeletal muscles, smooth muscles of internal organs, etc. We do not have depots that could store protein “for a rainy day.” That is why it should be remembered that excessive consumption of protein will not bring benefits, since it will not be deposited and absorbed. Too little protein is also bad, because it can significantly slow down the process of losing weight, since the body will remove active muscle protein, putting it into recycling. Naturally, fat reserves will remain practically untouched.

Liquid food. Be careful with the liquid calories you consume. Even if tomato juice contains only twenty calories per hundred grams, a liter of such juice, which you can drink absolutely unnoticed, will bring you an extra 200 kcal. The trick is that you may simply forget to enter the calorie content of drinks into the nutritional value table, because many people believe that drinks, like water, are non-calorie. We have to disappoint you, because sweet drinks, as well as milk and fermented milk products usually have a calorie content of 40 kcal per hundred grams. Alcoholic drinks, which we also often do not consider high-calorie, can supplement our daily diet quite impressively, because their calorie content starts from about 60 kcal and can reach 150-200 kcal per hundred grams. Thus, we recommend that you consume as little liquid food as possible, because solid food fills you better and does not go unnoticed.

Supposedly healthy food. If you are a regular shopper at a health food store, then you probably tend to think that you eat healthy food, don't you? Be very careful, because such finished products, as a rule, can contain a lot of hidden sugar, starch and other carbohydrates. Store-bought muesli may be completely fried in sugar and contain candied dried fruit. It is much more beneficial in terms of health benefits and reducing calories to have a breakfast of slow-cooked oatmeal (cooked from whole grains) with the addition of a fresh apple, banana or citrus fruit. You can also bake pancakes, pies and cookies using oatmeal, replacing store-bought sweets with sugar. Remember that these hidden sugars will hinder your progress. Meat products can be additionally enriched with fat, which is quite high in calories.

Training intensity. You may think that you are moving towards losing weight, when in fact you are standing still. The point is that your training may lack intensity. If you don't even have time to break a sweat while working out with a personal trainer, then know that he is not investing enough in you and your program. A conscientious trainer should do everything necessary to ensure that your program is intense and helps burn fat. If after starting to work with a coach you do not see any changes, then feel free to say goodbye to such a specialist.

Number of cardio workouts. Cardio is certainly beneficial for heart and lung development, but be careful not to overdo this type of exercise. Many people spend endless hours on the treadmill or other cardio equipment, but still have not achieved any significant results. Too much emphasis on cardio leads to overproduction of cortisol, which is a stress hormone. It's no secret that cortisol can destroy muscle tissue without affecting fat tissue. No, you shouldn’t completely exclude cardio from your “diet,” but remember that you need it to train your heart and lungs, and not to fight fat.

Fighting stress. Scientists have long been saying that stress is precisely the factor that can also inhibit fat burning. This is because when you are stressed, you also produce increased levels of cortisol. Perhaps this will allow you to lose weight in some way due to... muscles, but all the fat will remain with you. Try to manage your stress if possible. Protect yourself from strong shocks and situations that require emotional involvement.

Lack of sleep and rest. This reason is a classic reason for lack of progress not only in losing weight, but also in building muscle mass. It is necessary to remember that insufficient sleep and lack of rest can play a cruel joke on you. The point is that accumulating fatigue is perceived by your body as stress, which accordingly generates increased production of the hormone cortisol. As described above, cortisol in no way helps your muscles get bigger by breaking down muscle protein.

Amount of fluid consumed. Water is the most important factor on the path to a slim figure. We must not forget about the recommendations to drink at least a liter and a half of clean water daily. Water can stimulate your metabolism and maintain an optimal level of well-being. You can benefit from pre-workout hydration and post-workout rehydration to ensure maximum results for your training.

Lack of consistency. Stable results imply a constant training process. If you don't go to the gym three to four times a week, then it's foolish to hope that the extra inches on your abs will evaporate on their own. In addition, without dieting and exercising, you are also unlikely to achieve what you want. Remember that the secret of your success is to harmoniously combine proper nutrition with sufficient calories and training in the required mode.

Fat", "burn fat", "melt fat". People who are not experienced in anatomy, physiology and medicine treat subcutaneous fat as if it were a layer of fat on meat intended for frying. Trainers who are incompetent in this matter, articles in magazines and on websites suggest melting fat through sauna trips, body wraps, running and exercises.

Fat does have the ability to change its state from solid to liquid when heated, but the temperature must be very high - for example, as during cooking. It will not be possible to achieve such a state without harm to health, and even if it were possible, the melted fat would occupy the same volume as there is no way for it to come out.

Myths that fat can be melted away during trips to the sauna or during body wraps flourish, despite scientific evidence. People think that everything is natural - when heated, a layer of fat melts and comes out through the pores. At the same time, weight also decreases, and a person may even look a little thinner. In fact, water with dirt and sebum, which is secreted by the sebaceous glands, comes out through the pores. Due to the loss of water, weight loss occurs, and for the same reason, volumes may lose a little - no more than a centimeter. Changing the amount of water in the body does have an effect great influence on weight and volume: some women are well aware that before menstruation the body tends to retain water, resulting in swelling and weight gain.

Wraps with cellophane and special materials also do not work: they make the skin sweat, but nothing more. Even more dangerous is playing sports with such wraps; the myth about their effectiveness for weight loss is very widespread. But active physical work while dehydrated is very harmful to health.

How to get rid of subcutaneous fat?

The only way to lose fat is to burn more calories than you consume. When there is a calorie deficit, the body looks for other sources of energy - the most accessible are fat and muscle. If you play sports and eat more proteins, then you don’t have to worry about maintaining your muscles - your body will lose weight only due to fat.

And there are many ways to create a calorie deficit. You can simply eat less while maintaining the same activity. You can sit on strict diet, but you need to take into account that after some time the body will get used to small doses of nutrients and will begin to consume less. You can increase your activity - walk, run, play sports more. You can strengthen your muscles, because muscle tissue requires energy even during rest, so the larger the muscles, the more calories it takes to maintain them.

The problem of how to lose weight and get rid of fat in a short time has worried a significant part of people at all times. After all, if, for example, you look at many visitors to the gym, it immediately becomes clear that they did not come here to build muscle mass, but to lose weight, get rid of excess fat deposits and improve their overall health.

Quite a lot of gym “patients” complain that they can’t lose excess weight. There may be many reasons for this, but most often people make the same typical mistakes. They are the main obstacle to losing weight effectively and, moreover, safely.

These factors are not always thought about by everyone, but they are the ones that significantly influence progress in the difficult task of losing weight. Indeed, in our time, everything often comes down to excess or insufficient nutrition, and no attention is paid to other factors. That is why it is worth highlighting the 10 main reasons why you cannot lose weight, and then carefully analyze them and find ways to overcome them.

Many people are completely unaware of the enormous amount of energy they consume. For many ordinary people, talking about the number of calories, proteins, carbohydrates, fats and food macros, that is, food elements, is an empty phrase. Therefore, those who want to effectively lose weight, first of all, need to understand the concept of “calorie content of food” and the amount of nutrient content in various dishes. Calorie intake should be calculated based on the anthropometric indicators of your body and level of physical activity. This is quite easy to do using simple formulas that can be found on the Internet.

Amount of protein

If we talk about protein, it is an essential nutrient not only for athletes, in particular athletes involved in strength sports, but also for people in general. The main problem is that throughout the entire evolution of mankind, the body, having learned to accumulate carbohydrates and fats, never learned to store proteins for future use. This means that the proteins contained in the human body, in any case, are intended for some function, but are in no way reserve. Examples of proteins in the human body include skeletal muscle or smooth muscle in internal organs. In other words, a person does not accumulate reserve proteins, “for a rainy day,” “in reserve.” Therefore, you should not consume protein excessively, as it will still not be absorbed and stored. But an insufficient amount of protein is no better, since the weight loss process slows down significantly. Active muscle protein will be removed by the body to be recycled. Needless to say, this will have virtually no effect on fat reserves.

Liquid food

Liquid calories that a person eats should be treated with particular care. For some reason, people do not attach due importance to the calorie content of drinks, not considering it necessary to include them in the nutritional value table. They think that drinks like water have no calories at all. However, this is not true. For example, 100 g of tomato juice contains only 20 calories, but already 1 liter of such juice can bring an extra 200 kcal. You can drink this amount of juice completely unnoticed. The calorie content of sweet drinks, milk and fermented milk products is usually from 40 kcal per 100 g. Alcoholic drinks are also mistakenly considered non-caloric. But this is far from the truth, as they can have a significant impact on caloric intake. daily diet, because their indicators are 60–200 kcal per 100 g. Therefore, the recommendation is this: you should consume as little liquid food as possible. With the help of more solid food, you can feel satiated much better, and it tastes more noticeable, which is important.

"Healthy food"

Even if you are a regular customer of a health food store, there is no guarantee that you can buy exclusively healthy food there. You should be very careful with such products, as they may contain a considerable amount of hidden starch, sugar and other carbohydrates. Store-bought muesli can be completely fried in sugar. They may contain candied dried fruits. Hidden sugar in foods does not affect the weight loss process in the best possible way, noticeably slowing him down. Much more effective health benefits, and for reducing calories, will come from a simple breakfast. For example, it could be slow-cooked oatmeal made from whole grains. An excellent addition to it would be fresh fruits: apples, bananas, citrus fruits. You can also bake pies, pancakes and cookies using oatmeal. This is an excellent alternative to store-bought sweets with a huge sugar content. Meat products can also be very high in calories due to their high fat content.

Quantity of liquids

The most important factor on the path to a slim figure is water. Every day you should drink at least 1–1.5 liters of clean water. With the help of water, metabolism is stimulated and an optimal level of well-being is maintained. Hydration can be successfully used before training, using rehydration, respectively, after training. All this together has an additional effect in order to achieve maximum results when losing weight.

Training intensity

It would seem that the process of losing weight has begun and is moving quite effectively. But if we face the truth, it often turns out that the matter never got off the ground. This may be due to the fact that the training simply lacks intensity. If you can't even break a sweat during sports activities, this means that the coach is not investing in the training properly and their program is not fully developed. If the trainer has the slightest consciousness, then he will do everything to ensure that his program is as rich, intense as possible and promotes fat burning. There is only one conclusion: if your training, despite all your efforts, is not as effective as it should be, then it is better to say goodbye to such a “specialist”.

Number of cardio sessions

Very useful look physical activity cardio training is essential for the development of the heart and lungs. However, it is very important not to overdo it. There are many cases where people who spend endless hours on treadmills or other cardio equipment, for one reason or another, did not achieve significant results. Increased attention to can lead to hyperproduction of cortisol, which is a stress hormone. It is no secret to many that the effect of cortisol directly affects the destruction of muscle tissue. But the adipose tissue is not affected. Of course, you still shouldn’t completely exclude cardio from your “diet”. You just need to know that this type of exercise, first of all, can be used to train the heart and lungs, and then to fight fat.

Stress

According to scientists, stress is another factor that can interfere with fat burning. This is due to the fact that the human body produces increased levels of cortisol during periods of stress. In this case, it will be possible to lose weight only due to muscles, but the fat will not go anywhere. If possible, you should always manage your stress by protecting yourself from strong shocks and situations where you have to be emotionally involved.

Lack of rest and sleep

This reason has long become a kind of classic, inhibiting not only the progress of losing weight, but also building muscle mass. You should always remember that insufficient sleep and rest can play a truly cruel joke. Fatigue, without ceasing to accumulate, gradually begins to be perceived by the body as stress. This in turn leads to increased production of the hormone cortisol. It has already been said that cortisol will not increase muscle size at all, but will only destroy muscle protein.

Inconsistency in your goals

In order to achieve stable results, it is very important that the training process is constant. You need to visit the gym at least 3-4 times a week. Otherwise, hoping that the extra centimeters will evaporate by themselves is stupid and far from reality. Effective weight loss results cannot be achieved through training alone. A balanced diet will be required. After all main secret success lies in harmoniously combining proper nutrition, which has sufficient caloric content, with training of the required intensity.

These are the 10 main reasons that prevent people from effectively losing weight and burning fat. But now, having the antidote in the form of knowledge of how to deal with them, you can make the process of achieving your weight loss goal much more effective.