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In a busy city, Xiao Li struggles with his weight every day. He tried all sorts of weight-loss methods, from strict dieting to crazy exercise, but the numbers on the scale always seemed to work against him.
Xiao Li's confusion and frustration may be familiar to you and me. Why is weight loss, a seemingly simple goal, an insurmountable obstacle for some? Today, we will unravel this mystery and explore why some people "lose" more and more weight.
The association between mood and diet
On the road to weight loss, we often overlook an important factor – emotions. Imagine when you're stressed and anxious, do you always want to find something to "comfort" yourself? That's right, many people choose to fill their inner emptiness with food when they are feeling down.
In this case, we often don't choose healthy fruits and vegetables, but those "comfort foods" that are high in sugar and fat, such as chocolate, potato chips or fried chicken. While these foods can make us feel satisfied in the short term, they can become a stumbling block in our weight loss in the long run.
Mood swings can also affect our eating habits. Some people may overeat because they are depressed, while others may lose their appetite due to stress. In either case, it can lead to abnormal fluctuations in weight. To lose weight effectively, we must first learn to manage our emotions and avoid letting them become the "remote control" of our diet.
The relationship between depression and obesity
When it comes to emotions, depression has to be mentioned. Depression not only affects our mental health, but it can also be related to our weight. People in a depressive state are more likely to develop obesity. There are many reasons behind this, such as depression that may cause people to lack motivation to exercise, or affect the quality of sleep, which in turn affects metabolism.
What's more noteworthy is that people in a depressed state tend to have a habit of "mood eating". When they are stressed or depressed, they tend to consume high-energy, high-fat foods for comfort.
Not only is this eating habit detrimental to weight loss, but it can also exacerbate depressive symptoms, creating a vicious cycle. For those who have repeatedly struggled on their weight loss journey, it's equally important to focus on their mental health.
Stress and hormonal imbalances
Stress is not just a state of mind, it can have a real impact on our bodies. In times of stress, our bodies release a hormone called cortisol, which is a stress hormone that helps us cope with challenges. When stress lasts for a long time, cortisol levels in the body become unbalanced, which is a detrimental factor for weight loss.
High levels of cortisol can lead to the accumulation of fat in the body, especially in the abdomen. Not only does this increase the risk of obesity, but it can also lead to metabolic abnormalities that make weight loss more difficult.
Cortisol also affects our appetite control centers, making us more prone to hunger, especially cravings for high-sugar, high-fat foods. For those who are struggling with weight loss, it's also important to reduce stress and maintain balance in mind and body.
Set reasonable weight-loss goals and build a positive self-image
In the pursuit of weight loss, many people often fall into the cycle of "pursuit of perfection". They hope that they can achieve their ideal weight in a short period of time, and when they find that the process of losing weight is not as they wanted, they will feel frustrated and frustrated, and even give up. That's when we need to revisit our weight-loss goals and set reasonable and sustainable goals.
A reasonable weight-loss goal should be based on your physical condition and health. Generally speaking, losing 1-2 pounds per week is a healthy rate of weight loss, and losing weight too quickly will not only lead to malnutrition, but also may cause damage to the body.
We also need to develop a positive self-image and not be overly critical of our appearance, but focus on health and self-confidence. Only on the basis of a positive self-image can we be more rational about weight loss and not fall into the quagmire of emotions.
Balanced nutrition and a reasonable diet
In the process of weight loss, a balanced nutrition and a sensible diet are crucial. We need to make sure that we eat a variety of foods, including vegetables, fruits, whole grains, protein sources, etc., to meet the body's various nutrient needs.
Controlling your food intake is also key to weight loss. It is recommended to adopt a moderate and varied diet and avoid extreme eating habits to ensure that the body receives adequate nutrients and controls calorie intake.
Exercise & Muscle Training
In addition to dietary control, moderate exercise is also essential for weight loss. Aerobic exercises such as jogging, swimming, cycling, etc., can help burn calories and boost cardiorespiratory fitness.
Muscle training is also a non-negligible part, by increasing muscle mass can increase the basal metabolic rate and help us burn energy more efficiently. A combination of aerobic exercise and muscle training can better shape the body and improve the body's metabolic level, so as to better achieve the goal of weight loss.
epilogue
Losing weight is a process that requires patience and perseverance, and there are no shortcuts. In addition to diet and exercise, we also need to pay attention to factors such as mood, stress, and hormone imbalances to find a weight loss method that works for us.
Stick to a healthy diet, exercise and maintain a positive mindset to achieve healthy weight loss. I hope that everyone on the road to weight loss can persevere and have a healthy and beautiful body.
Finally, what experiences and insights would you like to share? Feel free to leave a message in the comment area!