Why weight loss fails?

Eating too much protein or choosing only green vegetables and grains, exercising too much makes weight loss unsuccessful, especially for women.

During menopause, estrogen levels decrease, slowing down metabolism and reducing lean muscle mass, leading to more fat accumulation. An unhealthy diet and lack of exercise can easily cause women to gain weight. To lose weight successfully, women should avoid the following mistakes.

Eat too much protein

Protein helps build muscle and provides enough energy so that women do not lose strength due to weight loss. However, you should not consume too much protein because excess causes fat accumulation in the body. According to the US Centers for Disease Control and Prevention (CDC), women need about 46 grams of protein per day.

Eat only vegetables and grains

Plant-based diets offer many health benefits but can leave you without enough protein (from meat) to boost your metabolism and satisfy your cravings.

People who only eat vegetables, for example salad, often get hungry and exhausted quickly. At that time, women easily crave high-calorie foods in their snacks such as fried foods, fast food... A weight-loss salad needs to have enough nutrients such as protein (lean meat, nuts) and healthy fats (avocado, olive oil) to stay full for a long time.

Eating a lot of foods made from noodles and pasta can easily lead to excess calories and weight gain.

Eating only vegetables can make the body lack nutrients, quickly become hungry and crave more snacks. Photo: Freepik

Drink only fruit juice

Fruit juices are often low in fiber and sometimes contain a lot of sugar, which can make you feel hungry faster. When you are hungry, your body starts using muscle tissue for energy and reduces the amount of calories burned as a defense mechanism to prevent hunger. This slows down your metabolism, making it harder to lose weight. Eat whole fruit to keep the fiber in, which can help reduce hunger between meals.

Just stretching and yoga

Yoga and stretching exercises help maintain strength and reduce joint pain. However, compared to strength training, these forms of activity do not promote metabolism.

After the age of 30, women lose about 8% of lean muscle tissue every 10 years and often replace it with fat tissue. If they skip strength training, women are more likely to lose lean muscle, causing fat accumulation to increase and making it difficult to lose weight. Endurance exercises such as weight training and push-ups also help build and maintain muscle, and improve bone density if performed 3-4 times a week.

Overtraining

High-intensity exercise can burn calories better but sometimes causes fatigue and hunger. At this time, women often eat more to compensate for energy, especially those who have just lost weight. Exercise according to your physical condition, alternating with rest periods to give your body time to recover.

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