4 simple mistakes that increase your weight even with diets

Despite following diets, some may be surprised by the weight gain, and this may be due to some wrong behaviors, which greatly affect weight gain, so what are they?

We offer here some simple mistakes that may increase your weight even with diets, according to the German magazine "Freundin":

1- Eat very large or small meals

Large or even very small meals can upset the hormonal balance in the body, fluctuate blood sugar levels and secrete the hormone ghrelin, which is responsible for increasing appetite, and feeling hungry quickly even after eating directly.

2- Lack of multi-nutrients

Ghrelin is a very sensitive hormone that is affected not only by the size of the meal, but also by its content; The hormone responsible for appetite is released when you eat meals with a low content of fat, fiber or protein.

The experts of the German magazine pointed out that good physical activity benefits the body, but the energy consumed during exercise must be recharged in the body again, and intense exercises lead to an increase in metabolic activity, and the effect of post-combustion can last for up to 24 hours. And when the body is supplied with small meals or poor food during this stage, the person feels tired, and the result is the secretion of more ghrelin, and with it the person feels hungry.

3- tension

Feeling stressed has a significant impact on the feeling of hunger, and the more stress a person increases with him, the secretion of cortisol, which increases the desire to eat.

4- Rely on fluids

The body’s handling of digestion with liquids differs from regular meals, and those who rely on juices for nutritional supplements and protein will always feel hungry, because liquid calories are not as satisfactory as regular foods, and juices contain a high percentage of fructose, which enhances the secretion of food. Insulin increases the body's tendency to store fat.

Learn about the Japanese Banana Diet to lose weight

The morning banana diet is a diet known in Japan since 2008, and it can be relied upon to lose weight quickly before events.

Is the Japanese Banana Diet an effective way to lose weight? Does physical activity make you lose weight? Is there a relationship between exercise and weight loss? Does diet soda increase weight?

We start with the first question, as nutrition experts indicated in the German magazine “Freuden” that the morning banana diet is a diet known in Japan since 2008, and it can be relied upon to lose weight quickly before events.

The following is the nutritional information for a banana weighing 115 grams, according to the US Department of Agriculture:

. Calories: 113

. Dietary fiber: 2 grams

. Fat: 0.33 g

. Carbs: 26 grams

. Protein: 0.851 g

. Magnesium: 32.2 milligrams

. Phosphorous: 25.3 milligrams

. Potassium: 375 milligrams

. Sodium: less than 4 milligrams

. Zinc: 0.184 milligrams

. Copper: 0.116 milligrams

. Vitamin C: 14.1 milligrams

. Manganese: 0.297 milligrams

. Thiamine: 0.064 milligrams

. Niacin: 0.761 milligrams

. Vitamin B6: 0.24 milligrams

. Folic acid: 16.1 micrograms

. Vitamin A 1.15 mcg

. Beta-carotene 9.2 mcg

Japanese Banana Diet Protocol

. Eat unlimited bananas with lukewarm water or have it with milk for breakfast

. Not being restricted to choosing a specific food for lunch and dinner

. You can have one or more bananas as a snack between meals

. No sweets are allowed

You should not eat anything after 8 pm

. The person should go to sleep by midnight.

And bananas in the morning help stimulate the metabolism and feel full quickly. In addition, bananas are high in potassium and fiber that regulate body fat, and it is stipulated that you do not eat anything after 8 pm.

Since bananas also contain a lot of fructose, a banana breakfast should not become a habit. This diet helps to lose some weight quickly, but the body needs exercise to lose weight permanently.

What is the benefit of this diet?

There is a possibility that a banana diet will help you lose weight simply because you will eat less, however there is nothing in bananas that specifically helps you lose weight.

Conversely, if you eat late, this Japanese diet will likely help you cut calories.

However, do not follow this diet without consulting your doctor first, especially if you suffer from any of the chronic diseases.

Does exercise make you lose weight?

In a report published by the French newspaper "Lefigaro", writer Cecile Tibert quotes Nathalie Boisseau, researcher and professor of sports physiology and nutrition at the University of Clermont-Auvergne, that "Contrary to what is expected, sports can make you gain weight, especially when you resume exercising after several years of interruption, or When you start being physically active.

The researcher explains that the reason is that "sports convert fat mass into muscle mass" but this should not discourage you, as "losing fat for the benefit of muscle is very good. Because muscle is an indicator of good health."

And when you return to sports after a break, there is no need to focus on weight, at least in the early stages.

In this context, Boisseau points out, "The important thing is to build a perfect body, ie balancing the muscle and fat that make up your weight."

Although exercise does not necessarily lead to weight loss, it has many other benefits. In this context, sports professor and coach Rafael Blaro says, "Sports make you healthier, give you a more beautiful figure, maintain your joints, and help get rid of visceral fat that increases the risk of cardiovascular disease."

Sports and good nutrition

Exercise is part of the weight loss equation, and in order to complete the equation and succeed in getting rid of excess weight, the best way is to add to the exercise a healthy diet.

The researcher returns to explain that "it is necessary to reduce the intake of fats and fast sugars" and it is important to abandon cold meats, cheese, sweets, soft drinks and starchy foods.

She warns against falling into the trap of what some athletes promote that we can eat all the food we want when we exercise regularly. "Exercise does not mean that you can eat more fat and sweets without being afraid of gaining weight," she says.

In turn, Blaro returns, "Sports are a great tool for losing weight. But if we start eating more, we increase the amount of calories, and that doesn't change the energy balance. We're just remodeling fat and turning it into muscle, which is really good. If this condition is met, you can do 30 hours of exercise per week, without changing your weight.

And Boisseau continues, talking about weight loss, that it is very slow, “so you have to be patient and accept losing at most one kilogram per week.