Most people want in on staying fit but they are not losing weight as desired even with all their efforts.
It can be very frustrating when you are trying so hard and working hard ceaselessly but you are not losing weight. If working out, controlling your carb cravings, and making changes to your lifestyle is not enough to lose weight, then what is? It is in these awful moments that 99% women give up on their weight loss plan. After all, it’s better to relish the delish and be flabby than depriving yourself. That is a cool trap, but before you fall for it, take one final look at the real reasons why you are not losing the weight.
Science lists many factors to not losing weight, when you think you are making efforts, I will list some below:
Know The Difference Between Fat And Mass
Weight loss is often confused with shedding fat and building muscle mass? When you say you want to lose weight, rephrase it and make sure you know that you are trying to get rid of the flab. When you initially start your weight loss program, you will lose water weight, which will show on the weighing scale. But, after a few days, your body will start building lean muscle mass, and the more you eat sources of protein and workout, the more muscle you will build, and the more toned you will look. Lean muscle mass can make your weighing scale go up, which may make you feel that you are gaining weight instead of losing it. To cut the long story short, always look at the body fat percentage to find out whether you are losing fat or not. You can calculate body fat at any gym.
Your Weight Loss Goals Are Unrealistic
Unrealistic goals in losing weight can also be disappointing. I have heard many women say that they want to lose weight, but they were in the healthy weight range. However, if you do need to lose weight, go for it, but keep your goals realistic.
Losing 10 pounds in a week is not possible, and I am talking about fat and not water weight. Fad diets may promise the impossible, but they cannot guarantee permanent weight loss. You should always aim at losing fat gradually. Write down your short-term goals in a journal. For example, no sugar in beverages or lose 2 pounds in a week. This will make your goals more realistic and achievable. And once you have achieved your short-term goals one by one, you can notice a huge difference in your appearance, brain function, muscle action, and mental fitness.
You don’t consume enough protein
Protein is an integral part of your body. Right from your hair to the enzymes in your body, everything is protein. A good amount of lean protein will help you build lean muscle mass and give you a toned look. Moreover, proteins are tough to digest and can create a negative energy balance, thereby aiding weight loss. You should consume at least one source of protein with each meal. Include these in your diet – chicken breast, ground turkey, mushroom, legumes, soy chunks, soy milk, tofu, etc. You should consume 0.8 g of protein per kilogram of your weight.
You are avoiding fat
You need to consume healthy fats if you want to get rid of the fat. Healthy fats contain omega-3 fatty acids that help reduce inflammation, thereby preventing inflammation-induced weight gain. Fats are also required to maintain the cell structure and function. Consume almonds, walnuts, macadamia nuts, pistachios, olive oil, rice bran oil, flaxseeds, flaxseed butter, chia seeds, pumpkin seeds, sunflower seeds, sunflower seed butter, peanut butter, and clarified butter (ghee). But make sure to control the quantity as overconsumption of healthy fats can also lead to weight gain.
Not Drinking Enough Water
About 75% of your body weight is water. Water helps maintain homeostasis, keeps the cells turgid, and helps with various biological reactions and functions, digestion and absorption, transportation of chemicals, and toxin removal. When you do not drink enough water, all these functions are not carried out properly. And when that happens, your metabolism slows down, your cells start producing different proteins, toxins are not flushed out, and proper digestion is inhibited. If you are trying to lose weight, your metabolism, digestion, excretion, and cell function should be at optimum levels. Without consuming adequate amounts of water, that’s not possible. So, drink 3-4 liters of water every day. Drink more if you are working out.
You Are Not Doing A Mixed Workout
Let’s say you have been working out and have lost a bit of weight, but now, you are not shedding any flab. The main question is, are you limiting yourself to only cardio? If yes, there’s your answer for not losing weight. Cardio is great, but you should also incorporate weight training into your routine. Weight lifting will help keep your muscles active, boost your metabolism, and help you get a toned body.