In the struggle for weight loss, any of these common mistakes can be the reason why you can not lose weight even on proper nutrition or diet while doing sports in the gym.
Counting every calorie, giving up your favorite food, going to fitness, but still not seeing any results? If you are on a diet and follow your plan to the smallest detail, but the arrow of the scales remains motionless, it's time to take a closer look at your approach.
The main reasons why you do not lose weight on a diet, doing sports
Sometimes small problems that arise along the way, like a snow globe, can turn into big problems if they are not immediately resolved. If you are wondering why I can’t lose weight and there are at least one of the problems listed below that leads to excesses in your diet, then having solved it, you can finally begin to lose weight.
1. A protracted diet
When was the last time you felt full satisfaction after eating? If you constantly experience this overwhelming feeling of hunger, then the body will not give away excess calories and you need to change something.
The first reason why you may not be able to burn fat, as you would like, is too long a diet. A long diet can drive you into a stage of low calorie content. This fasting mode slows down the metabolism. Of course, you consume fewer calories, but you also burn less, which means you are not getting any progress.
If this looks like your case, take a breather. Really! Do not be afraid to take a break for 2-4 weeks and stop worrying about calories eaten and spent. You just take one step back in order to get the result in the future.
2. Wrong calorie count
Perhaps the most common reason why you can’t lose weight with proper nutrition is simply an incorrect assessment of the food eaten, or rather, the incorrect calculation of calorie intake.
For example, you cook an evening snack and scoop up peanut butter with a spoon and add a generous portion to Greek yogurt. But wait a moment. How much oil was in this spoon? If, in your estimation, this is one spoon, but actually closer to 2 tablespoons, then here are an additional 80-100 calories to your diet. And you still wonder why the diet does not work!
Peanut butter is a good example, because it has a high calorie density and you usually don’t use a measuring spoon to scoop a small portion out of the can. With the same mistakes with other high-calorie foods - steaks, salmon, pasta or nuts - it is easy to understand why the kilograms remain in place as if they were nailed.
3. Weekend diet deviations
How often do you hear from someone that they carefully stick to their diet ... in the middle of the week? The weekend is coming, and these same strict dietary adherents are falling out of the rut. These couple days make up almost 30% of the entire week. If you follow a diet only 70% of the time, do not be surprised that you can’t lose weight.
As for the percentage, try to follow the 90/10 rule: follow a diet 90% of the time, and in the remaining 10%, relax and have fun. This is a great rule to follow. It allows you to pamper yourself a bit and helps to stay mostly on the right track.
It is difficult to find people who follow rule 70/30, because ignoring the diet and “having fun” for 30% of the time will never give a good result. Be honest with yourself about how accurately you adhere to your nutrition plan. It is not enough to observe it to the smallest detail on weekdays. Weekends are also considered.
4. Lack of program adjustments as progress is made
People also do not lose weight due to the fact that they do not rebuild their program as they make progress. They begin to adhere to a certain diet, notice excellent results and continue to do the same as they did at the very beginning, expecting to get the same effect. Unfortunately, this does not always work this way. Your body changes in response to your diet, so you need to change it too.
The slimmer you become, the more your body wants to slip through this fasting regime and save fuel. No matter how illogical this may sound, consuming more carbohydrates can help to avoid such a reaction. An increased serving of carbohydrates can also improve insulin sensitivity and release the hormone leptin, which is responsible for maintaining body weight.
5. A visit to the gym for burning calories
Often they ask me: "I go in for sports, but I do not lose weight, why?" At first glance, it may seem strange, because with the active consumption of calories and a deficit in their consumption, the body usually loses weight. Let's get it right.
In order to lose weight you need to train hard, that's right. There is nothing wrong with going to the gym for the sole purpose of burning calories, but only until you are fixated on this indicator. If you only want to burn calories, then most likely you will spend almost all the time on cardio machines, simply because they show the number of calories burned, making it easier to track progress.
The bar does not offer such an option, although exercises with it can give the most significant changes in your body. Not only does lifting the bar help burn fat, they also model your body shape.
That's why at least 70% of your workout should be occupied with working with weights. Cardio exercises are great, but they should be like icing on the cake, so that reinforces the results obtained from strength training. Do not rely solely on cardio exercise to achieve a calorie deficit.
To achieve the best results, a circular workout for weight loss is suitable, do the exercises one by one, leaving a minimum break between them. A study published in the Journal of Strength & Conditioning Research notes that low-workout training provokes increased post-workout calorie consumption compared to regular workout.
6. Exhausting workouts
When you visit the gym, you probably think that training to failure is a good idea. Strengthened workouts are not bad in themselves, but pay attention to how this maximum energy release affects the remaining 23 hours in a day.
Too many, especially those who are just at the beginning of their journey, train to the limit, just to fall into their sedentary rhythm of life the rest of the time. Why? Because they are exhausted by training!
All the small activities you perform during the day can play a huge role in increasing your total daily calorie expenditure. If you are too tired to go for a walk, do a little cleaning, or throw a ball with your children, your workouts may, on the contrary, reduce, rather than increase your daily calorie expenditure.
Let's assume that you did an intense but not exhausting workout, during which 300 calories were burned. This should leave you with enough energy to spend an extra 400 calories during the day. Your net energy consumption will be equal to 700 calories.
Now suppose you did an exhausting workout during which 500 calories were burned. She was so tiring that the rest of the day you spent on the couch. How many extra calories will you burn? Fifty. So, your total energy consumption per day will be only 550 calories.
In short: exercising too hard can reduce your ability to lose weight.
7. Hangs in the jus bar after training
And finally, beware of this common mistake after a workout: treat yourself to a great snack after a good workout. Regardless of whether you have a bite or not, having finished training, the strengths and cardiovascular improvements received from the exercises will remain with you. But if this is followed by a big smoothie or a donut with cottage cheese, you may well ultimately neutralize the calories spent, sweat earned and hard work.
You need this portion of carbohydrates after training. Just remember to consider these calories. You will definitely want to refuel after a workout, just do not consume an additional 400 calories in the process.
Video: 6 major mistakes