7 mistakes you make without knowing it and you get back the pounds you have lost with effort

Although diets help in weight loss, they are also the main factor in gaining fat and trapping you in the yo-yo effect.

However, there are reasons for this that you may not be aware of even though they are part of your daily life.

We want to help you stop fluctuating your weight and enjoy the body you've been working for all this time.

1. Sometimes exercise can make you gain weight.

Yes, it is possible for a workout to cause weight gain, at least, temporarily. This may be a sign that you are exercising too hard to get results quickly. This is because exercise damages muscle tissue, and the recovery process allows muscles to grow and get stronger. However, in the meantime, inflammation occurs and along with fluid buildup, you may have the mistaken impression that this temporary weight gain is additional fat.

2. You are stuck on the yo-yo diet.

The recycling of weight after intentional loss is a phenomenon known as yo-yo dieting. If this situation continues, you risk gaining weight over time. In some cases, restrictive dieting can lead to future weight gain due to the body's physiological responses to changes in fullness and hunger.

If you plan to lose weight by following a restrictive diet, you will probably regain the fat you lost in 5 years. But to keep the weight down, you need to change your lifestyle instead of following a strict diet. This means removing sugary and processed foods from your diet, putting exercise into your daily routine, and eating nutritious foods rich in protein and fiber.

3. You don't eat enough fiber and protein.

If you ignore fiber and protein, it may be the reason why your fat comes back. Fiber helps control your appetite and gives you a feeling of fullness for longer. Increase your intake of legumes, beans and vegetables to get a good amount of fiber. Eating 14 grams of fibre every day can reduce calorie intake by up to 10%.

In addition, a lack of protein can also make you gain weight. Protein also makes you feel fuller for longer, even without eating too much food. It can also maintain your muscle mass and boost your metabolism, which is important to maintain a healthy weight.

4.You are very sociable

Our social life is important in terms of maintaining a good balance between work and personal time. However, if you like to go out often with friends and colleagues, you may be tempted to drink and eat more. This means that by attending more social events, you are adding calories that could lead to weight gain.

5. Shopping without a list.

If you shop without a list at the supermarket, it may be one of the reasons why you are gaining weight. Shopping lists not only help you save time and money, but they can also prevent you from making impulse purchases, which most of the time are unhealthy.

6. You get too many calories from drinks.

Drinking soft drinks, juices and other types of beverages may be the reason why you are gaining weight. Our brain does not count the calories from drinks while it counts those from food. This means you will eat food later and contribute to your fat gain.

7. You are exhausted

Lack of sleep and exhaustion are associated with rapid weight gain. This is because part of the hormonal changes that come as a result are linked to the motivation to exercise. In addition, if you don't get enough sleep, you run the risk of gaining belly fat. A study confirms that if you sleep 7 hours or more every night, you are 33% more likely to lose the extra weight.