Small details that make dieting difficult

The motivation of people who cannot lose weight despite dieting and exercising tends to drop.

Dietitian Cemre Balkan listed the mistakes made by those who say "even drinking water makes me gain weight" and provided important tips.

HIDDEN CALORIES

Addressing the reasons for not being able to lose weight despite all the diets and exercises performed, Dietitian Cemre Balkan said, "If you are also exercising, your muscle mass may have increased. A decrease in fat and an increase in muscle may not have changed the scale reading.

In fact, your weight might even appear higher. Excessive exercise or a salty diet may have increased body water due to edema formation. Especially a high-carbohydrate diet before the weigh-in day also causes edema in the body. If you reduce your calorie intake too much, your metabolism slows down, and weight loss may decrease over time. 

Low-calorie diets usually have a low protein content; not getting enough protein can cause muscle loss and also significantly slow down the metabolic rate. Your portions might be too large, or you might not be seeing hidden calories. 

For example; what your dietitian means by 1 slice of bread might correspond to 4 slices of the size you are eating. You might be making mistakes in the sizes of portion measures such as spoons, glasses, or bowls. When you eat 1 plate of vegetable dish, what you put into it, especially the amount of added oil, changes the calorie count significantly," she said.

THE 3-HOUR RULE

Stating the time when correct weighing should be done, Balkan said, "Among the reasons for not being able to lose weight, you might have a very sedentary life. If the amount of calories you take in remains equal to what you burn, your weight may not change. Your metabolism may have slowed down too much. Even if you cannot exercise to speed it up, you will see the benefits of increasing your daily movements. You may have consumed high-calorie foods without realizing it. Nuts can be the food group we have the most trouble with in this regard. A handful of hazelnuts we eat might contain the same amount of calories as a meal. 

Be aware of how much you snack from the kitchen, the fridge, the table, or the treats given to you every time you get hungry. Some medical conditions and the medications you use can also affect the result. Some medications can cause edema in the body; especially drugs containing cortisone. 

When consuming them, it is generally necessary to zero out salt and sugar consumption. It is useful to listen to the recommendations of your physician and dietitian on this matter. In addition, for weighing, stepping on the scale on an empty stomach, or if you have eaten, 3 hours later without having consumed any liquid in the last 1 hour, helps to get the most accurate result. On the other hand, if your body is prone to bloating, it is useful to cut out gas-producing foods 1 day before the weigh-in," she said.