Have you been working out but not seeing any progress in losing weight? This is a common situation that most people struggle with. It can be frustrating putting some efforts to lose weight but getting stuck on the same pounds. Here are some of the reasons that could be preventing you from losing weight.
1. Maintaining large food portions
Do you take healthy foods? Though this can help you lose weight, you should try to maintain small portions of food. Portion sizes are critical since they determine how many calories you consume from meals.
Even when you are taking healthy foods, you should ensure that you take them in moderation to avoid consuming a lot of calories. Overeating on healthy foods cannot help you lose weight. Taking excess calories can make you not see any progress while trying to lose weight.
Take an effective fat burner like Ultra Omega Burn which can help control your appetite and make you full faster.
2. Consuming healthy processed foods
Unfortunately, the market offers some packaged foods in labels such as gluten-free, high-fiber, vegan, low fat, natural, whole-grain or keto-friendly. Such labels are not a guarantee that the foods are completely healthy.
Some of the packaged foods contain processed ingredients that can prevent you from losing weight. Stay away from protein pancakes or gluten-free pizza since they are not healthy choices.
To know which foods to choose, go through the list of ingredients on each packaged food before making a purchase. This can help you determine what they contain as well as the amounts of each component to rule out healthy foods from unhealthy ones.
3. Letting loose on weekends
After a whole week of practice, it is normal to feel the urge to let a bit loose on weekends. Some experts even advise us to treat ourselves once in a while. If you do it by consuming a lot of junk during weekends, this could be the reason for not noticing any changes.
Cheat meals are a common thing for someone who is on a long term diet. Learn how to avoid these disastrous cheat meal mistakes.
Even if you plan on spoiling yourself on weekends, try to remember to choose healthy foods. Do not fall back into a poor diet just because you have been working hard during the week. The secret is eating in moderation.
4. You maintain low carb diet
The carbs you consume can determine how much weight you lose or retain. As you take carbs, your body retains water from it. A low carb diet can make you lose weight temporarily. It is however unhealthy if your train a lot. In women, restricting carbs causes an imbalance in hormones which translates to weight gain.
You should also learn how to differentiate between good carbs vs bad cards.
A low carb diet can also decrease the thyroid function and increase the levels of stress hormone. When you work out and eat fewer carbohydrates, it makes you break down muscle instead of building it. You should, therefore, ensure that you are taking enough carbohydrates to prevent these conditions.
5. Over-training and not valuing recovery time
During practice, your body loses both fat and breaks down muscle. For you to grow muscle, you must take enough time to recover since muscle growth happens when the body is in rest mode. Overtraining is unhealthy since it makes your body to strain a lot and causes hormonal imbalance.
Imbalanced hormones can increase your blood sugar levels, appetite, and cravings. It can also interfere with normal digestion and slow down metabolism. Do not strain your body by training too hard. Start valuing recovery time before you go back to the gym.
6. Repetitive exercises
Do you repeat the same reps every day during training? This does not push your body harder to help you lose weight since the body gets used to the same steps. You need to push it harder by increasing the number of reps each time or alternating between simple and complex types of exercises.
Introducing your body to something new every time exposes it to a new situation. You engage more muscle fibers since the body is shocked and has to learn to adapt to the new exercises. Keep a record of the reps and sets you undertake every day and see if there is a difference in your weight.
7. You use fitness trackers
Relying on fitness trackers to help you count the calories you burn from workouts can be frustrating since they are not accurate. The margin error of these devices is sometimes too big. This means that you should not over-depend on fitness trackers.
They may mislead you to consume more calories than you are burning to make it hard for you to see results from working out.
Keep a food log of what you eat on a daily basis for more accurate calorie tracking.
8. Using excess condiments
Condiments add taste to our foods, but they come with processed oils and sugars which can deter you from losing weight. The processed sugar in sauces can elevate your blood sugar levels and facilitate excess fat storage in the body.
Try to make your dressing instead of relying on packaged condiments. You can add flavor to your food through cooking with olive oil or coconut oil. Fee feel to add seeds and nuts to your meal or a fruit such as avocado to avoid gaining weight.
9. Eating very few calories
The secret to losing weight is creating a calorie deficit and not eating very few calories. This habit can have a reverse effect on your body. Very few calories can also slow down your metabolism since the body does not know when to expect more food. It stores food as fat instead of burning it. You should consume not less or more than 1.400 calories every day.
10. Sleep deprivation
The lack of enough hours of sleep can hinder you from seeing any progress in losing weight. During sleep, the body is supposed to produce growth hormones responsible for recovery. You should have enough sleep to regulate different hormone levels so that your body can burn fat for fuel and not store it.
11. Water retention
Water retention prevents you from noticing any changes in the body. This can happen if you are not taking enough water or are consuming excess salt. High-stress levels can also trigger water retention. You can reverse this by staying hydrated, reducing stress and eating less salt.