Calorie deficit doesn't help?
There are people who complain that they have sharply cut their diet, but neither the volume nor the weight goes away.

Most often this happens for two reasons:
a person incorrectly counts calories and actually consumes more of his metabolic index;
a person really eats too little, and this is reflected in the speed of his metabolism.

With the first point, everything is clear — inaccurate calorie calculators, forgetfulness and the desire to lose weight as quickly as possible lead to exactly the opposite effect. At the same time, there is no reason “genetic feature” in the list. Yes, people with a full body constitution tend to transmit this trait to their children, but not so much that they have no influence on their own weight.

Observe what you usually eat. Write down each product that is included in the diet, and how it corresponds to your understanding of healthy nutrition. So you can find candy from colleagues, a quick sandwich on the way to work, or sweet coffee during a break.

After such a test week, it is already possible to develop an approximate menu and learn how to clearly record every calorie consumed.

Need to give up carbohydrates?
Low-carb diets have been on everyone's lips for some time, and still in the minds of many people it has been postponed that to lose weight you need to eat solid proteins and give up carbohydrates. Such a diet is not for weight loss, because the body needs proteins, carbohydrates, and fats.

Carbohydrates are the main source of energy, and its main consumer is the brain. In addition, there are simple carbohydrates — sugars, and complex carbohydrates - fiber. The first ones give a quick saturation and a shock dose of energy for a short period, the second ones fill the stomach well and make it possible to stretch the feeling of saturation for several hours. There is sugar in almost everything — in fruits, some vegetables, and, of course, in confectionery and flour products. But fiber is found only in cereals, vegetables, fruits, and their derivatives.

Hence, we conclude that yes — you can eat carbohydrates and lose weight, but only if you maintain a balance of nutrients and regular physical activity.

Need to give up fats?
Like carbohydrates, fats are also considered a serious taboo for some reason. They are accused of all mortal sins, including extra pounds, although the secret of any diet for weight loss is simple: you need to get fewer calories than you spend.

Trans fats can be considered really harmful — they are just contained in “harmful” products like flour, fast food and sweets. This is the category of fats that provokes diseases of the cardiovascular system and diabetes.

But saturated fats are a natural part of the cell membranes and are simply necessary for the healthy existence of the body. Fats from various nuts, avocados, and natural vegetable oils are useful. They are useful, of course, in healthy quantities, because their caloric content is high, and the secret of losing weight, as we have already seen, is getting fewer calories than their consumption per day.

“Without fat" is good?
Another myth about fats has filled store shelves with the inscriptions “fat-free”, “fat-free” and “0%".

In practice, fats are replaced with either a large amount of carbohydrates or trans fats, which adds calories to the product and makes it much more harmful to the body than the usual 8% yogurt.

Fewer calories — less weight?
At first glance, it is. However, even here there is an extreme — too sharp and large restriction in calories will only slow down the metabolism and lead to a further set of new kilograms.

By itself, weight loss is a complex process that is tied not only to cutting the diet, but also to the influence of other equally important factors:
stress;
sleep;
physical activity.

Ignoring at least one of them can nullify all efforts to lose weight, so weight loss should be approached first of all consciously and comprehensively.

FOLLOW THE RULES AND BE HEALTHY!