Can't seem to lose weight? You might be doing one of these 10 things wrong
A lot of people can't seem to lose weight no matter how hard they try. It's easy to see why. If you are in a calorie deficit (consuming fewer calories than you burn each day), then you'll lose weight over time, provided you don't compensate by eating more calories later on. However, many people make common mistakes that throw off their calorie deficit and slow down their weight loss progress, or even lead to weight gain instead of weight loss. Here are the 10 most common reasons people fail to lose weight through exercise alone, as well as some tips to help you avoid these mistakes and finally start losing weight today!
1) Is your workout too long or too intense
If you're working out for more than an hour at a time, you could actually be sabotaging your efforts to lose weight. Studies have shown that exercising for more than an hour can increase levels of the stress hormone cortisol, which can lead to overeating and weight gain. For example, cyclists who exercised intensely for 90 minutes experienced a 20% spike in cortisol levels. But when they only cycled for 30 minutes, their levels remained steady. The same study found that people who exercised for more than an hour had higher appetite ratings and wanted to eat more afterward (as opposed to those who did shorter workouts).
If you're looking to speed up weight loss without having intense exercise sessions, we recommend intervals: periods of intense activity followed by periods of rest or low-intensity work. Intervals allow you to get your heart rate up and burn calories—and then let it return to normal so you don’t overdo it. Your workout should include both aerobic exercise (such as running) and strength training (such as lifting weights). By alternating between high-impact exercises like running and less demanding activities like cycling, you give your body some relief from fatigue so it can recover quicker—and hopefully start burning fat instead of sugar for fuel. And with stronger muscles, you'll also find yourself carrying around less weight! To take advantage of this during your workouts, incorporate reps into each set to make sure you are getting plenty of muscle contraction. A circuit routine is perfect for this because it involves different muscle groups and exercises that are sequenced back-to-back with little or no rest in between sets. In just 15 minutes, you can do three rounds of five circuits containing six exercises per round: lunges, triceps dips, pushups, crunches, back extensions and squat jumps. You can do them all together, but be careful not to rush through them. Instead, take breaks as needed and go slowly. It's better to take your time on this one and go slow because if you go too fast, you risk injury due to poor form or insufficient range of motion; plus it will defeat the purpose if your goal is building lean muscle mass rather than just losing weight. Lastly, remember to listen to your body. If you think you need a break after two minutes of jump rope, stop there. Better yet, plan accordingly before starting a workout session: Designate 3-5 light workouts for days when you feel lethargic or sore and 4-6 intense workouts for days when you feel energized and ready to go. Then alternate throughout the week so your muscles can recuperate properly before tackling another tough session.
2) Is your workout not long enough or intense enough
If you're not seeing results from your workouts, it could be because you're not working out long enough or intensely enough. To see results, you need to push yourself outside of your comfort zone and really challenge your body. Try adding a few more minutes to your workout, or picking up the intensity. You should also make sure that you're mixing up your routine so that your body doesn't get used to the same exercises. While there are many different types of cardio, such as biking, running, boxing or even Zumba classes; what you do in the gym matters too. Weight lifting can help with building muscle mass which will then burn more calories throughout the day. The key is to lift heavy weights for lower reps and perform full-body circuits which will increase muscle mass in all parts of your body without getting bulky! Also, try performing circuit training where you mix low and high-intensity moves back to back like bicep curls followed by bench presses. For example: 1) set timer for 30 seconds 2) jump rope 3) bicep curls 4) 5 seconds rest 5) row 6) 20 squats 7) row 8) repeat steps 2-7 until time runs out. Finish by stretching. Static stretches are great after a workout because they help lengthen muscles. These stretches should last between 15-30 seconds. You can also add dynamic stretches before or after your workout which helps warm up muscles before they go into work mode and lengthens them afterwards when they've been heated up during exercise. These stretches should last between 30-60 seconds per stretch but don't bounce while you're holding the stretch, just hold it and breathe deeply. Here's an easy way to remember how to do a static stretch: Hold each position for 15-30 seconds.
Breathe deeply and relax into the stretch. Keep your mind focused on how good you feel right now rather than focusing on pain or discomfort in the area being stretched. Stretch both sides of your body equally to avoid overstretching one side at a time. And remember, if you feel any pain while doing these stretches please stop immediately and consult with a doctor or physical therapist before continuing any activity.
3) Are you stretching after workouts
Stretching is important for many reasons. It helps improve your range of motion, can prevent injuries, and can help you recover from workouts. However, stretching after a workout will not help you lose weight. In fact, it can actually make you gain weight.
Here are 10 things you might be doing wrong when trying to lose weight from exercise:
1. You're not working out hard enough
2. You're not eating the right foods
3. You're not getting enough sleepsleep 4. You don't know how to measure your caloric intake 5. You're not drinking enough water 6. Your motivation levels have dropped 7. You've been skipping workouts 8. You've been cheating on food 9. Your metabolism has slowed down 10. Too much stress in lifelife can slow down your metabolism. With this list, hopefully you'll figure out what's going wrong with your diet or workout routine and be able to get back on track! or emotional turmoil can cause cortisol levels to rise. Cortisol is known as the stress hormone because too much of it causes a surge in blood sugar, causing an increase in appetite and slow-down of metabolism. High cortisol also leads to high blood pressure. The best way to lower cortisol levels is by breathing deeply, meditating, listening to music that brings peace of mind, or using lavender oil aromatherapy. Whatever you do remember that it's never too late and that all hope isn't lost if you find yourself overindulging or skipping workouts. Give yourself some time to recalibrate and you'll see results again soon.
4) Are you working out the right muscles
Exercising is important for overall health, but if you're trying to lose weight, you need to focus on the right muscles. According to fitness expert James Fell, targeting the wrong muscles when you exercise can actually lead to weight gain. Most people think that doing endless crunches will get them a six-pack, he says. But spot reduction exercises don't work. Instead, focus on compound exercises that work multiple muscle groups at once, like squats and deadlifts. These moves will help you torch more calories and build more lean muscle mass. • Do intervals: Interval training involves short bursts of high intensity followed by longer periods of low intensity. Intervals are superior because they raise your heart rate while increasing muscular strength, Fell said. Both are essential for long-term fat loss. Start with 20 seconds of high intensity activity followed by 40 seconds low intensity or rest. Repeat 5 times, then take a break before starting again. The workout should last about 15 minutes in total. Intervals also force your body to use up its glycogen stores, so it starts burning fat instead of carbs. High intensity workouts also increase the production of human growth hormone (HGH), which aids in reducing fat cells. A good example of an interval workout is sprinting full speed for 30 seconds and then walking briskly for 60 seconds. If you have trouble sustaining intense exercise, try cycling or running uphill. Don’t forget the proper fuel: Fueling your body properly is crucial to any workout routine, but especially if you're focusing on losing weight. A general rule of thumb is this - burn more than what you eat, Fell said. He recommends drinking 1 liter of water per hour during exercise as well as refueling with protein after every workout and taking fish oil supplements daily for healthy fats.
5) Have you built up an exercise routine over time
If you've been working out for a while now and aren't seeing results, you might be making one or more of these common mistakes. Check out the list below to see if any of these sound familiar. If so, don't worry – there's still time to turn things around!
1. You're not working out regularly enough: In order to see results, you need to exercise at least three times a week.
2. You're not challenging yourself: If you're not pushing yourself, you won't see results. Make sure to increase the intensity of your workouts over time.
3. You're not eating healthy: Eating healthy is key to losing weight. Make sure you're eating plenty of fruits, vegetables, and lean protein. Also try sticking to a low-carb diet for at least two weeks. Once you've reached your goal weight, gradually reintroduce carbs into your diet.
4. You're getting bored: A lack of variety can make exercise monotonous and less effective. Challenge yourself by switching up what type of exercises you do every few weeks (running one day, swimming another day). Or try something completely new, like Pilates or boxing. Variety will keep you motivated and on track with your goals.
5. You're waiting too long between sets: Lifting weights properly means never resting for more than 30 seconds between sets – it should take about a minute before moving on to the next set of reps. Waiting too long before going again will result in lost muscle mass and slower metabolism. 6. You're skipping out on cardio: Cardio strengthens your heart and lungs and boosts circulation; it also helps burn calories faster. So get running, jumping rope, or hiking outside as often as possible! 7. You're spending too much time at the gym: It's good to have an hour-long workout, but that doesn't mean you have to spend all that time at the gym each day. Try breaking up your routine into smaller chunks throughout the week, or stay active during downtime - instead of sitting on your couch watching TV, go for a walk or run around the block! 8. You're setting unrealistic expectations: Don't put pressure on yourself by expecting drastic changes overnight - that rarely happens when it comes to weight loss. Small changes add up over time and will eventually lead to big results! 9. You're not tracking your progress: If you want to know how far you've come, it's important to know where you started. Write down everything you eat and how many calories are in those foods; make note of how many miles you ran and other exercises done throughout the week. With this information, we'll be able to create a plan together that will work best for your lifestyle needs.
10. You're not giving yourself enough time: It takes at least six months to see significant change when following a diet/exercise regimen - but even then, success is 80% dependent on genetic makeup. The sooner we start working together, the better chance we'll have of reaching our goals!
6) Do you have a goal when working out
A lot of people go to the gym without any real plan or goal in mind. They think they can just wing it and hope for the best. But if you want to see results, you need to have a goal. Whether it's losing weight, gaining muscle, or improving your endurance, setting a goal will help you stay on track and motivated. Plus, you're more likely to see results if you're working towards something specific. How do you know what goal is right for you? First, take some time to think about what matters most to you: Do you want to get stronger so that you can play with your kids and grandkids? Do you want to boost your metabolism so that nothing feels impossible anymore? If there are no goals posted below, then create one! Remember, setting up a goal will motivate you to stay on track and reach your desired result. 1) Want to build muscle and improve strength? Push yourself hard during strength training sessions. Try lifting heavier weights or fewer reps at first, then adjust as needed when you feel comfortable. Start off by focusing on compound movements (squats, deadlifts, bench press) and work your way down to isolation exercises like bicep curls. 2) Want to lose weight and eat better? Focus on eating healthier foods like lean proteins, fresh produce, and whole grains while cutting out processed sugars/fats. Check out 10 healthy foods I never buy for more info! 3) Want to improve your endurance level? Challenge yourself to complete a new workout every week. Try adding resistance bands or an incline treadmill to each workout session, alternating between five minutes of high intensity cardio and five minutes of moderate intensity cardio. 4) Want to maintain balance? Add balance exercises into your routine at least once per week--they'll help keep you injury-free and feeling great! 5) Want the easiest possible goal? Sign up for Groupon Class Deals today and enjoy discounts on all sorts of fitness classes around town--plus many offer exercise equipment rentals if you don't have access to any!
7) Are you getting adequate rest
Most people need around eight hours of sleep per night. However, this can vary depending on the person. Some people may need more or less sleep in order to feel rested and function at their best during the day. If you're not getting enough sleep, it can make it harder to lose weight. Lack of sleep has been shown to increase appetite, leading to overeating and a slower metabolism. It also decreases levels of fat-burning hormones like leptin and increases stress hormones that contribute to belly fat storage. When you are well rested, your body is better able to break down fat cells for energy. Additionally, lack of sleep has been shown to decrease motivation and impair cognitive functioning which can lead to unhealthy habits such as overindulging in foods high in sugar and fat. Alternatively, some people may have the opposite problem: they aren't getting enough sleep but still want to lose weight. One way to help is by limiting caffeine intake after 2 pm and switching to decaf before bedtime. Caffeine will keep you awake at night even if you've had a good amount of sleep earlier in the day. Drink caffeinated beverages only when needed (e.g., morning) rather than throughout the day and limit consumption from 8am-2pm because studies show that consuming caffeine after lunchtime can disrupt nighttime sleeping patterns for up to four days! For example, when someone sleeps less than five hours per night, they tend to eat more junk food later in the day. Sleep deprivation can also trigger mood swings and have negative effects on mental health. Furthermore, people who sleep less than six hours each night have increased risk of heart disease and type 2 diabetes. The bottom line is that we need adequate rest in order to maintain healthy weight. Take a break: Being sedentary all day isn’t great for anyone’s waistline. Even with regular exercise, most people spend the majority of their time sitting while working or watching TV. One study found that adults burn an average of 46 fewer calories each day when they sit for 11 hours versus those who sit for 7 hours per day. While most Americans know sitting too much isn’t good for us, many don’t realize how many calories they burn when they are active—especially while watching TV! Researchers found that an hour spent watching TV burns 53 fewer calories than standing at the same time! The bottom line is simple: move more and sit less!
8) Are you getting good nutrition throughout the day
While you may think that exercise is the key to weight loss, it's actually only a small part. In order to lose weight and keep it off, you need to make sure you're getting enough good nutrition throughout the day. Here are 10 things you might be doing wrong:
1. You're not eating breakfast.
2. You're eating too much processed food.
3. You're not getting enough protein.
4. You're not getting enough healthy fats.
5. You're not eating enough vegetables.
6. You're not drinking enough water.
7. You're not sleeping enough.
8. You're not managing stress properly. 9. You're making excuses for yourself (i.e., I'm on vacation, I'll start Monday). 10. You don't have any goals set for yourself or you don't have any motivation to achieve them
9) Is your workout environment distracting or negative (ie. No Pain, No Gain Gym Culture; Inappropriate Music; etc.)
If you're working out in a space that's full of negativity, it can be tough to stay motivated. Make sure your workout environment is positive and uplifting, so you can stay focused on your goals. Here are some things to avoid:
-No Pain, No Gain Gym Culture: This kind of environment can actually discourage people from working out. If you're constantly being pushed to your limits, it can be easy to burn out or get injured.
-Inappropriate Music: Music that's too loud or contains explicit lyrics can be distracting and even offensive. Stick to tunes that are upbeat and motivating, so you can keep your energy up during your workout. -Surroundings That Aren't Safe: Exercise outside as much as possible! Exercising inside on a treadmill while watching TV can make it hard to maintain focus. Spend more time outside if possible, and go for walks with friends instead of just sitting at home all day. It'll be easier to stay motivated when you surround yourself with nature, enjoy the fresh air, and have someone else there to push you.
-Exercise Outside As Much As Possible: When we exercise outside we get the added benefit of sunshine and fresh air; both factors that can help increase our metabolism and boost our mood.
-Go For Walks With Friends Instead Of Just Sitting At Home All Day: Get active by taking a walk around the block with a friend or loved one; not only will this give us an excuse to spend quality time together but it will also provide an opportunity for some extra motivation! -Be Careful About What You Eat After A Workout: Some people think that because they've already exercised, they can eat whatever they want afterwards. However, this could be the worst thing to do after exercising. Think about what would happen if you worked out really hard and then drank a lot of sugary soda afterwards; your body would try to process those sugars and use more calories than usual. Avoid this situation by eating foods that contain healthy fats after exercising. Foods like avocado, peanut butter, nuts, etc. are high in fat and protein which will help replenish your muscles. Remember that food isn't just fuel—it should also serve to nourish our bodies.
-Stick To Tunes That Are Upbeat And Motivating: Whatever music makes you happy is perfect for your workout playlist! Whether it's popular songs from today or oldies from decades ago, research has shown that listening to music can help improve moods and decrease fatigue levels. So don't feel like you need to stick with jazz—whatever makes you happy will motivate you to work harder!
-Careful About What You Eat After A Workout: One mistake many people make is drinking lots of sugary drinks after their workouts.
10) Finally, are you ready to make some changes in your life?
1. Get rid of processed foods, sugary drinks, and other unhealthy snacks from your diet. 2. Make sure you're eating enough protein and fiber. 3. Don't skimp on the healthy fats. 4. Get regular exercise. 5. Drink plenty of water. 6. Get enough sleep. 7. Be patient and consistent with your efforts, and you will eventually see results! Keep in mind that there are many factors that affect weight loss including genetics, hormone levels, environment (especially living in an urban area), socioeconomic status, and even climate change (those winter coats make it harder!). The good news is that even small changes can help you achieve your goals. We hope this post has been helpful for you--and please don't hesitate to reach out if we can answer any questions or help provide support! As always, remember that what works for someone else may not work for you. Weight-loss requires different strategies depending on a person's current health condition and body composition, so it's important to experiment with various activities until you find something that works best for YOU. Below are some ideas to get you started.
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