Why won't I lose weight? Try this.

No matter what I do, I can't lose weight.

I gain weight even just by drinking water.

Do you all think so too?

 

There must be a reason why you are gaining weight.

For example, eating a lot but not moving much

If you gain weight even though you don't eat much, it could be due to swelling or a low basal metabolic rate.

 

Or maybe I keep wanting to eat something because of fake hunger or thirst...

 

This isn't a post telling you to blindly eat less and move more.

You recommended how to lose weight effectively.

I think it would be good to read this and try following along.

 

First, people who are not good at burning fat have difficulty controlling their appetite.

Even though I clearly ate until I was full, I keep craving food.

Second, body fat loss is slow even with exercise. If your body fat loss rate is slower than others despite exercising, it indicates that your body is not burning fat effectively. For those in this situation, instead of blindly eating less and moving more, try applying the three methods below. You will be able to build a body that burns fat efficiently.

 

1. Adjusting carbohydrate intake frequency and amount (improving insulin resistance)

The biggest characteristic of a body that doesn't burn fat well is that its 'insulin resistance' has broken down. There is a specific trait that really stands out in people like this. They didn't used to gain much weight even when they ate, but suddenly their weight spikes by 5 to 6 kg. (If this applies to you, try applying this method.) You know how people say they gain weight even just by drinking water? In this case, their metabolism has broken down. People with such compromised metabolism and high insulin levels gain weight even when they eat very little. Even if they consume the same amount of carbohydrates, their bodies cannot utilize them and store them immediately as fat.

Simply put, if you frequently consume carbohydrate-rich foods and remain inactive, insulin is constantly released, causing your body to become desensitized. When the body malfunctions, insulin is secreted immediately even after eating just a small amount, and the glucose is stored as fat. While others use the carbohydrates they consume immediately as an energy source, those with insulin resistance cannot utilize them and store them right away. Since even a small amount is stored, it is impossible to avoid the feeling that you gain weight even with minimal food intake.

 

The solution is to allow insulin to rest so that it can lower secretion. We need to give insulin a rest, as it works overtime and even extra shifts when we eat late-night snacks. The easiest way to do this is to reduce the frequency of carbohydrate intake. Insulin is secreted when we consume carbohydrate-rich foods; consuming carbohydrates causes insulin secretion to rise along with it.

Therefore, to prevent frequent insulin secretion, you should reduce small carbohydrate snacks and limit carbohydrate intake to 2-3 meals a day. While it is generally recommended to consume a sufficient amount of carbohydrates for a standard diet, if you have developed insulin resistance, it is acceptable to intentionally eliminate carbohydrates during the first week of your diet. To allow insulin a rest, you should consume carbohydrates in only one meal a day or in very small amounts during the first week. After the first week of your diet, gradually introducing carbohydrates will help transform your body to burn fat more efficiently.

 

2. Controlling 'Real Appetite'

You have likely experienced that the more weight you gain, the harder it is to control your appetite. When our bodies accumulate fat, leptin, the hormone responsible for regulating appetite, malfunctions. When we eat, fat cells secrete leptin to signal to the brain that we are full. However, as visceral fat increases, the secretion of leptin rises, causing us to become desensitized to the feeling of satiety. It is already upsetting enough to be overweight, but losing control of your appetite is even worse.

If you are someone who keeps craving sweet foods even though you have clearly finished eating and are full, or if you find yourself unconsciously devouring food in front of you even when you are full, there is a high possibility that your leptin is malfunctioning. There are generally three ways to try fixing your leptin.

The first thing these people need to take care of is 'eating slowly'.

 

Try starting a stopwatch when you begin a meal and again when you finish. It won't even take 15 minutes. Leptin begins to be secreted slowly at least 20 minutes after you start eating. What if your leptin is malfunctioning and your eating speed increases as well? You will find yourself putting the next food in your mouth immediately, without even having a chance to feel full. Just try taking at least 20 minutes to eat for exactly one week. Your appetite will drop dramatically.

 

Second, make sure you get enough sleep. Haven't you ever experienced a massive craving after staying up all night? Leptin is closely linked to sleep. Since leptin secretion decreases the more you suffer from sleep deprivation, 7 to 8 hours of sleep a day is essential. In fact, missing just one night has been shown to cause a rapid secretion of ghrelin, the hormone that signals hunger. Actual studies have also found that people who did not get enough sleep consumed an average of about 550 kcal more, so you absolutely must make sure to get enough sleep.

 

Third, walk in the sunlight for at least 30 minutes. Moderate physical activity, such as walking for 30 minutes or more, stimulates the secretion of leptin, which helps reduce appetite. On days when you have an excessive craving, try walking in the sunlight for just 30 minutes.

 

3. Small movements burn fat

When people think about burning fat, they often picture extremely high-intensity exercise. However, fat is actually used for small movements in daily life. It is highly likely that people who have gained weight suddenly have experienced a sharp drop in physical activity. Since higher exercise intensity uses carbohydrates and lower intensity uses fat, our bodies need to move diligently in our daily lives to utilize fat.

It doesn't necessarily have to be exercise.

 

Source: SBS Premium, Trainer Jo Eun-bit