“Exposing the Hidden Common Mistakes Why You Don’t Lose Weight”
Uncover the reasons behind your weight loss struggles with these common mistakes why you don’t lose weight and burn fat. Many people think losing weight is easy. Unfortunately, this process is not that easy for everyone trying to lose weight. Many people, despite their best efforts, cannot achieve the intended effects and here the question often arises: where is the cause?
The basis of losing weight is creating a caloric deficit. What does it mean? If you want to lose weight, you need to eat fewer calories than you burn each day. This deficit will cause the body to start obtaining the “missing” energy from adipose tissue. If you don’t see the weight loss effects, it usually means you’re not in a deficit. Why? There can be many reasons for this.
Common mistakes why you don’t lose weight.
You have overestimated your caloric needs
You have calculated your calorie needs according to formulas, and when planning a slimming diet, you have deducted 15% of calories from your weight loss, you stick to the diet, and nothing. No effects. Perhaps you have overestimated your caloric need
The caloric demand is influenced by: body dimensions, sex, age, health, environmental factors, physiological state, and physical activity. Maybe when calculating the demand, you assumed that you will go to the gym 4 times a week, and you only manage to do it twice. Or maybe your workouts are just less intense than you assumed?
People who have been on a diet for a long time often limit their physical activity, thus reducing the consumption of calories throughout the day. Even if all the calculations are correct, your real requirement may be about 200 kcal higher or lower than the formulas. So if you are not losing weight, it is worth trying to adjust the caloric content of your diet again
Losing weight is not effective because you are constantly changing your diets
You use different diets every week and you think that this diet will bring the desired effect. After a moment of euphoria, disappointment comes, because even if you lose a few kilos, they keep coming back. The constant change in diet causes the body to have problems regulating the metabolic rate. You don’t give him enough time to switch to a completely different diet. When you start a diet, stay true to it for longer. Don’t expect miracles after a week! Diets that promise you will lose 5 kg in a week, cross off at the start. The best rate of losing weight is 0.5–1 kg per week.
You eat more calories than you think.
Even if your caloric needs are correctly determined, it may be wrong to calculate the calories from the meals you eat. What we forget most often and do not include in the balance of calories consumed are small snacks, e.g. a single candy, a few nuts, the leftovers of a child’s dinner, and licking a spoon of peanut butter. The problem is also often the calories that we drink, e.g. sweetened coffee, tea, and juices.
How to deal with this? You can take pictures of everything you eat and drink for a few days. This way you will see what you have eaten.
The problem with calculating calories also applies to people who eat out often or use home measures. A tablespoon of oil can weigh 10, 15, or even 30 g, depending on whether we use a kitchen scale, measure it on a spoon, or pour it by eye (the difference between these values is even 200 kcal).
You have health problems
For example, thyroid disorders. Hypothyroidism can lower basal metabolism by up to 30-40%, which means that despite good calculations, your diet is not slimming because you are not in a deficit. If you are struggling with health problems, you should go to a dietitian when you receive the diagnosis. The indication will not only be hypothyroidism but any condition that affects your calorie needs and requires dietary restrictions (e.g. food allergies). When we cannot eat certain products, the menu is much more difficult to compose and the meals to be balanced, which means that we can skip an important component of the diet and thus lead to deficiencies. If you have dietary restrictions, working with a dietitian is essential, at least initially. He will tell you how to compose dishes so that nothing is missing from them.
Sleep deficiency
We can live two months without food and only eleven days without sleep! If you sleep less than 7 hours a day, your life will be shorter and you will gain weight … How much? At worst, 0.9 kg per week! It’s worth fighting for a good night’s sleep, especially when you’re training. – Lack of sleep can make it difficult to maintain a healthy weight or weight fluctuations.
This is due to a slowdown in glucose metabolism and inappropriate regulation of cortisol secretion. Lack of sleep, and thus insufficient regeneration of the body, can lead to overtraining and injury. When arranging a plan of physical activities, remember about the minimum 8-hour dose of sleep and regeneration, they determine the progress of our training
Monotonous training
Elliptical, treadmill, bike, and stairs – this is how your training has been for years? Firstly, it is deadly boring, and secondly, it does not give much … Most women to get rid of extra pounds, use the same set: aerobic exercise and diet. While at the beginning of weight loss, the aforementioned duo allows you to fit into smaller jeans.
All you have to do is give up your diet for a moment and stay in bed and the weight will return like a boomerang. To achieve similar results, the portions on your plate will be smaller and smaller, and you will spend more and more time on the treadmill. If you dream of an athletic figure, strength training is recommended for you. Why?
The effectiveness of fat burning depends on resting metabolism, which in turn is determined by the amount of muscle mass. The more muscles we have, the more calories we burn throughout the day. This is especially important for middle-aged women who want to turn up their metabolism and look like twenty-year-olds.
Losing weight is ineffective if you move too little.
A person who does not move has a lower caloric requirement than an active one. 15 MINUTES a day you will lose 100 kcal. This is not much, but in a year it gives 36,000 kcal, which is over 5 kg of fat! Exercise is the best way to speed up your metabolism. Everyday activities, even the most exhausting ones, are not enough (an hour of washing windows you will lose 255 kcal, and ironing even 263 kcal). The body needs special, previously unknown experiences – try swimming, aerobics, cycling, dancing, and jogging.
You like to eat fatty foods, so don’t expect weight loss to be effective
Almost half of the fat you eat comes from pork, beef, and animal products. Replace them with poultry OR TOFU, do not eat sausages and pates, soups on fatty meat. Give up butter and cheese, and replace fatty milk with skimmed milk or Almond milk. However, do not avoid fat at all, it is essential for the proper functioning of the body. But choose fish and vegetable fat (rapeseed oil, olive oil, nuts, and avocado).
Stress is the common mistake why you don’t lose weight.
We can talk about two mechanisms of weight gain caused by prolonged stress. The first, the so-called behavioral – is related to the way we experience negative emotions, i.e. snacking. The less you can control stress, the more likely you are to reach for food for emotional relief. The second mechanism responsible for the extra pounds is the disturbance of the hormonal reaction to stress. Cortisol – one of the stress hormones – secreted for too long and in excessive amounts promotes the accumulation of abdominal fat around the internal organs.
Alcohol – no more !!!
A glass of wine or a small beer rarely consumed is no crime. However, consuming alcohol whenever possible, especially in large amounts, may result in a significant increase in the daily caloric balance. Let’s face it, even if instead of a can of beer (from 200 calories to 340 calories), you choose the less caloric option for dinner, i.e. a glass of dry Cabernet sauvignon (96 calories), you still provide your body with 672 kcal within weeks! Which is a month and gives 2,880 extra calories. That’s quite a lot considering you need to burn 7,000 kcal to lose only one kg.
You lack the motivation to lose weight
Perseverance and willingness to make certain sacrifices are not enough to succeed in the fight for a slim figure. Very important is a strong motivation. It is good to have an important event in perspective – a wedding, a class meeting after many years, or a vacation. Also, make a balance sheet of health benefits: obesity is known to be the cause of many diseases – varicose veins, joint diseases, diabetes, and hypertension.
It is a mistake to avoid carbohydrates
If you do not eat bread (but whole grain), wholemeal pasta, groats, and cereals, you are making a mistake. The body uses the most energy by burning complex carbohydrates. Thanks to them, you have the energy to work (both physically and intellectually). They also provide strength to exercise. If you eat a portion of bacon and groats with the same calorific value, the calories from the bacon will “go into storage”, they will be deposited as fat, while those provided by the groats will be digested for a long time.
If you do not notice the effects of weight loss, first check that the caloric content of your diet is appropriate and that you do not make this common mistakes to lose weight when composing meals.
Remember that the right caloric content of the diet is crucial in the weight loss process and our results will depend on whether we choose it correctly. I know that calculating the calorific value and composing a menu on your own can be difficult and time-consuming, especially for people who do not deal with it daily. if you are unsure how to do this, get help from a dietitian. The specialist will be able to match the diet to your health condition and preferences, as well as provide you with a ready-made menu that you can simply recreate, without spending time planning a diet.
We hope that our article provided valuable insights into the common mistakes why you don’t lose weight, and that you found it informative and enjoyable to read.
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