Hello Friends! Welcome to Be Healthy Be Fit. So, you are doing your exercises and you probably have tried various diets. But still, the weight is not reducing. And you are now starting to think what actually am I doing wrong? Well, In this article, I am going to share with you 5 common reasons as to why you are not losing weight.
#1. Stop Measuring Your Progress In Kgs And Start Measuring It In Inches
Yes, that’s right. Let us assume, you start working out and after a few days you step on weighing scale and you see that you have not reduced even a single kg🥵. Well, let that figure not judge how well you are doing. Because there are chances that you have lost fat and at the same time you have put on some muscles.
Instead, you should take a measuring tape and see if your waistline has reduced or not. Also, you can check if your clothes are fitting you better. If your clothes are fitting well then, it is great news for you as you have improved your body shaping. Moreover, checking your weight on a weighing scale can fluctuate by as much as 1.5-2 kg in a day😨. This is because of water retention and other factors. So, let that number not disturb you.
#2. Doing Wrong Workout
One of the major mistakes that people make is that they are doing the wrong type of exercises. Most people think that doing cardiovascular exercise on a treadmill, running for a long time will help them reduce a lot of weight. This is not true. Cardio training is great for the heart and cardiovascular health but it is not ideal for weight loss. An ideal fat loss workout would be a combination of weight training and HIIT (high-intensity interval training).
The best thing about weight or strength training is that even after your workout is over, you will still be burning calories. This is known as the afterburner effect or EPOC(energy post oxygen consumption). EPOC refers to the elevation in metabolism (the rate that calories are burned) after an exercise session ends. High-intensity interval cardio training is where you train your body like a sprinter and not like a marathon runner.
You can do 30 minutes of weight training followed by 15 minutes of high-intensity interval cardio. Or you can do HIIT on a separate day. This type of workout will help you reduce weight 3-5 times faster than just running on a treadmill for long distances.
#3. Underestimating Calories
In order to lose weight, a person should consume less calories than the maintenance calories – TDEE. Everybody knows that. But what many people don’t know is how many calories a particular food contains. And in this process, they end up underestimating the calories that they have consumed. A study shows that people tend to underestimate calories by as much as 50%.
This is one of the significant reasons why people fail to lose weight. Now I completely understand that tracking calories every single day is very boring. I don’t do it. I would suggest you track your calories for just 10-15 days. In these 10-15 days, you will have a rough idea as to how many calories a particular food can contain. And it will help you throughout your life. It is not that difficult, is it? Believe me, taking small steps will help you achieve great results.
You should always weigh your food before eating to get the exact caloric value of the food. I will link the weigh machine in case you want to buy it.
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#4. Overloading Yourself
Doing weight loss is not a one or two days/week process. It is a journey in itself. It necessitates you to change your various eating habits. Now, if you suddenly change yourself to a hardcore diet plan and start working out along with it, then there are high chances that you get frustrated in between and stop the journey altogether. So, it is always better to take small steps. I would suggest you to first take care of your diet and then go for exercise. And of course, concentrate on your sleep – meaning set a fixed time for bed and to wake up.
The first thing that you can do is stop/reduce eating junk food outside. Then you can reduce the portion size of your meals. Next, you can opt for healthy alternatives. For example, instead of oily wafers, you can eat roasted makhana or brown rice instead of white rice.
Once you start feeling comfortable about your diet, then you can take it to the next level and start working out. So you should not overboard yourself with a lot of changes at one point in time. Make a small change. Get used to it. Then go for the next change. With every small step you take, your body will have a positive impact. And through these small changes, you will comfortably lose weight.
#5. Making It Uncomfortable
Unfortunately, for many people the idea of a weight loss diet is starvation. People who skip their breakfast, lunch actually eat like a dinosaur in their dinner. Never make this mistake. This is simply because starvation is not sustainable. Nor is it healthy. Similarly, some people after working out will take liberty and pamper themselves with delicious food outside. This happens because they have put themselves in uncomfortable positions that are not sustainable for long.
One can easily lose weight even if he/she eats throughout the day. All you need to do is to eat the right food in the right quantities. Even if you take up some fad diet and execute it for 7 days and successfully lose 3 or 4 kgs, but, after you come back to your normal diet, you are bound to gain weight again. And maybe you shall gain more than you have lost. It is always better to set realistic goals and make your weight loss journey as comfortable as possible.
So, these were some common mistakes that I feel people make in their weight loss journey. So, friends, I hope you found this article helpful. Well, if you did, please do comment. If you have any suggestions or mistakes, then also comment below or, you can contact us by going to the Contact Us page. And also you can subscribe for FREE to get our future articles. Thank you for reading.