Anyone who was on a successful diet knows how hard it is to lose weight and how it becomes harder and harder with the time.
why is it so difficult?
Many think that it's the reduced metabolism to blame.
That weight loss creates energy expenditure adaptations that decrease the energy requirements of the body.
however, according to this research energy expenditure adaptations are not the complete answer to this effect.
Actually, there is another factor which has an 3 fold larger influence than the energy expenditure adaptations.
Increased appetite
They discovered that for every 1 kg of lost weight, your appetite increase by 100 calories a day.
if you lose10 kg of body weight, you will feel hunger to eat a 1,000 calories more then what you had been eating before you lost weight.
Now at least we know why it is so hard to be on a diet and lose weight.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5108589/
Image: source
Yes, I believe this is the main struggle involved with fat loss. Setting up your diet to avoid feelings of deprivation and hunger. Don't set your calories so low that you can't maintain it, eat a high protein diet to promote satiety and eat your damn vegetables! 5 a day is a minimum. Also drink water- feelings of thirst are easily mistaken for feelings of hunger.
these are good advices
Wow, I've never heard about that! I've never had problems with hunger, te difficulty was with changing the habits I had.