Why am not losing weight?
- Dietitian.Lauren Hmede
- Mar 30, 2019
- 3 min read
Possible reasons weight loss is not working
While you are following weight loss diet and appropriate exercise you may make some mistakes that result in weight loss failure and weight gain instead.
Moreover, you need to know that extra calories are converted and stored as fat.
So what are the common mistakes while are you trying to lose weight?
1. Relying on exercise without addressing the diet
Exercise is very important to lose weight. It boosts metabolism, build muscles and burns fat.
Unfortunately, exercise cannot result in weight loss without calorie deficit diet. It only counts for 20% of diet plan.
The best way to lose weight is to follow a weight loss diet and appropriate exercise without neglecting any of these factors.
2. Following a fad diet
Many fad diets are based on non-scientific evidence and they result in rapid weight loss as muscles and water. Moreover many people who follow fad diets are at high risk of regaining their weight.
The best diet is a well-balanced diet that focuses on calorie deficit with enough macronutrient intake to maintain optimal nutrition while still losing weight. Don’t forget to cut back on sugary food and trans-fatty sources.
3. Enough exercise
Regular exercise is very important for weight loss. It is recommended to have 225-420 minutes of exercise weekly to maintain weight loss.
There are two types of exercises.
Aerobic, or endurance, exercises involve the continuous and repetitive use of large muscle groups, such as the arms and legs. Examples of aerobic exercises include jogging and cycling.
Anaerobic exercises involve short, intense bursts of activity. Examples of anaerobic exercise include heavy weight training or sprinting.
While aerobic exercises rely on a continuous supply of oxygen for energy, anaerobic exercises receive all their energy from glucose stored in muscles.
Both forms of exercise have several advantages for overall health, but there is debate over which is most useful for weight loss.
Aerobic exercise can have a direct effect on weight loss while anaerobic exercise can build muscle and burn fat but, because muscle weighs more than fat, there will be no reduction in weight.
Anaerobic exercises, such as weight training, can also increase the body's basal metabolic rate. This means that they can have a more lasting effect.
A combination of aerobic and anaerobic exercise is likely the best method of exercising for weight loss.
4. Sugary drinks
Consuming too many sugary drinks has been linked to weight gain and fat storage.
This is due to the fat these drinks are high in calories and don’t satisfy hunger as the brain dot recognize them as food which makes overconsumption easy.
Limiting or eliminating the consumption of sugary drinks can help enhance weight loss. You may replace them with water or infused lemon water.
5. Sleep
Poor quality or insufficient sleep is linked to high level of cortisol and then increase feeling of cravings toward unhealthy food choices.
It is recommended to have 7-9 hours of sleeping.
6. Alcohol
Excessive drinking is linked to weight gain and fat storage. Moderate consumption as two-three drinks per week is less likely to cause weight gain.
Alcohol is a high-calorie drink. For example, a 12-ounce beer contains around 153 calories, and a glass of red wine contains 125 calories, on average. Drinking four beers in an evening can increase the body's daily calorie intake by 612 calories.
Moreover, alcohol drinking is mainly associated with binge eating and unhealthy snacking.
Finally:
You need to be patient while you are on a weight loss diet as this task is not easy.
You need to know that calorie deficit diet along with aerobic and anaerobic exercise, and a good sleep pattern are the keys toward successful weight loss plans.
You need to cut back of alcohol, sugary drinks and trans-fatty food to lose weight.
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