What's really making you gain weight? Coach reveals unexpected causes
Photo: Coach explained why you are not losing weight (freepik.com)
Want to lose weight, but the scale won't budge? Apart from obvious reasons like excess calorie intake, there are lesser-known factors affecting weight that many people overlook.
Ukrainian coach Yurii Popko names these factors to avoid making such mistakes.
Myth of frequent meals
You've probably heard the advice to "eat small, frequent meals" to lose weight. This recommendation suggests dividing daily food intake into small portions consumed every 2-3 hours - typically including breakfast, a snack, lunch, another snack, dinner, and possibly a late-night snack.
Where did this advice come from?
This idea originates from professional sports, particularly bodybuilding. However, only a small percentage of people trying to lose weight are professional athletes.
In bodybuilding, the main goal is muscle gain, which requires a high-calorie intake. Athletes weighing 90-100+ kg need 3,500-4,000+ calories daily. To consume this amount without overstretching their stomachs, they split their meals into 5-6 or more portions.
Why doesn't frequent eating work for most people?
Unlike athletes, most people trying to lose weight lead a sedentary lifestyle, relying on electric scooters, cars, elevators, and office jobs. Exercising 2-3 times a week does not compensate for low daily activity.
People who snack frequently often eat out of habit rather than hunger. This disrupts leptin, the hormone responsible for satiety.
When you eat frequently, leptin levels remain elevated, leading to leptin resistance. This means your body stops responding to leptin, causing constant hunger and overeating.
Insulin resistance
Frequent snacking, especially on carbohydrates, contributes to insulin resistance, making weight loss even harder.
Poor food choices
If frequent eating includes unhealthy foods like sugary cereals, baked goods, and sweets, weight gain becomes inevitable.
Psychological factors
Many people choose the "easy way" by eating smaller portions more often instead of making real changes to their diet and lifestyle. This often leads to frustration and giving up.
What to do?
Ditch frequent eating
Switch to 2-3 meals per day to restore leptin and insulin sensitivity.
Eat balanced meals
Include proteins, fats, and complex carbs in your diet.
Stay active
Regular exercise burns calories and boosts metabolism.
Control portions
Learn to recognize real hunger and fullness cues.
Get enough sleep
Poor sleep disrupts hormones and promotes weight gain.
Consult a specialist
If you’re struggling, seek help from a dietitian or endocrinologist.
Earlier, we wrote about a simple change to breakfast that helps to lose 2kg in a month.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
