Why do not I lose weight?
Mistake 1: You are eating too much
I know this sounds like a big mistake, but many people do not really know how many calories they consume per day. For example, ordering a salad may seem like a healthy choice, but it can have up to 600 calories. You should know that sauces, condiments, ketchup and oils are high in calories. If you do not cook regularly at home, you are probably consuming more calories than you think.
We have been told that in order to lose weight we need to eat fewer calories than we consume daily. This method is defined based on “input calories – output calories” means that if you eat 1,500 calories every day but burn 2,000 calories, you will lose weight, but the human body does not act like a calculator. The type of calories you eat is important, a carbohydrate diet does not only help you lose weight.
You need the right combination of protein, carbohydrates and healthy fats to build muscle and burn fat. For most people, a 20/40/40 ratio works great, meaning that if 40% of your food is carbohydrates, 40% protein and 20% fat, you will have the best nutrition. However, this ratio is not a golden rule for different body types and fitness goals. Do some research and find what works for you. Many people need to lower their carbohydrates even lower in order to successfully burn fat. If you do, be sure to increase your fat intake slightly so that your body has an alternative source of energy.
Wrong 2. You do not get enough protein
The role of protein is more than building and repairing muscle tissue. An article published in the journal Nutrition in 2003 showed that even if two groups of overweight women consumed the same amount of calories, the group whose members consumed a diet containing 128 grams of protein per day, the proportion The group that consumed 68 grams of protein per day lost more weight.
Protein increases satiety in meals, which can help you feel less hungry and eventually eat less during the day. High-protein diets can also have positive results on blood lipids, glucose and body fat than muscle tissue to be. Protein is a good source of fat, but do not think that you can achieve fast results just by making some changes to your diet. High-protein foods are important at every meal – especially instead of high-carb options – and you will see results over time.
Wrong 3. Excessive consumption of sugary drinks
The only fluid your body really needs is water. Sure, you can drink coffee, tea, and sometimes milk, but regular consumption of sugary drinks will slow down the fat burning process. The sweet taste of a drink can easily have more than 300 calories! If you consume an extra 300 calories every morning. Losing excess fat is hard enough, so don’t overdo it with sugary drinks.
Alcohol can also make you lose the battle for fat loss. Avoid excessive consumption of alcoholic beverages. Alcoholic beverages are usually high in calories, which your body stores only as fat. It also affects your decision-making power, so instead of choosing healthy foods, your brain tells you to choose a large plate of high-fat snacks.
Wrong 4. You think healthy food is calorie free
Excessive consumption of healthy foods can also slow down the fat burning process and thus stop losing weight. The two main examples of healthy foods that are high in calories are nuts and whole grains. The nutrients in this group are great for your health. But their calories are too much. This does not mean that you should avoid them altogether, but rather that when you decide to eat some almonds as a snack, do not eat a few handfuls of it. An ounce or 30 grams can hardly be measured, so eat about 10 almonds a day. Although the fat in almonds is good, it is best to eat low-calorie vegetables.
Mistake 5. You are not trained enough
Beginners should start slowly, however, as you gain weight and get used to the equipment and the atmosphere of the club, you have to work harder and harder. You should not feel comfortable in the exercises because then your body changes will stop. I can not tell you how many times I saw women using 5 pound (2.5 kg) dumbbells without increasing the total workout. When I ask them why they do not use heavier weights, they usually answer: I do not want my body to grow. Man or woman, you have to lift heavy weights, and that has nothing to do with growing up and being a giant!
If your goal is to burn fat, you need to create a huge demand for energy to change your body. Lifting light weights will not help you burn fat or achieve any of your other fitness goals.
Mistake 6. Your aerobic exercise is low intensity
Cardio or aerobic exercise does not fall into the category of resistance training and covers a completely different part of fitness. Do not expect a two-hour treadmill to have the same results as an hour of high-intensity weight training. If you want to do aerobic exercise in a way that has a good result, do some of your exercises as full body exercises with a short rest. By involving your whole body in exercise and shortening rest periods, you will also challenge your cardiovascular system as well as your muscular system.
Wrong 7. You are stressed
Stress is a silent killer, when you’re under pressure and stress, your body produces cortisol than normal. Regularly increasing cortisol can increase body fat storage and other side effects. Even if your diet and exercise are complete, too much stress can keep you from achieving your goal of burning fat and ultimately losing weight.
be calm! Although it may be easier said than done, using relaxation techniques can have a huge impact on your body and health. Try yoga, shower, read a book, watch a movie, or try 10-15 minutes of simple meditation.
Wrong 8. You do not get enough sleep
Such as stress, lack of sleep also increases cortisol.
when you reduce your sleep, your body’s sensitivity to insulin is reduced. This combination creates environmental problems for weight loss is undesirable. The key to achieving fitness is to prioritize sleep. You can not party all night, work the next day and expect your body to respond positively. At least 8 hours of sleep a night is required. Limit the use of electronic devices before going to bed and do not drink caffeine at night to spend less time to achieve this goal.