When your weight loss workouts don’t give you the results you expected do you get disappointed? You check the scales and it’s not shifting. You’re not the only one, it happens for a lot of us.
So, what could be effecting your weight loss improvements? We are going to discuss 6 things you should be aware of that can be interfering with your results.
Losing extra kilos is always difficult and needs both diet and exercise to see change. This is when you often find people asking the age old question ‘why can’t I lose weight?’. One of your goals should be to burn more calories than you eat, while consuming proper nutrition. Sometimes that can take time to work out for your own body situation. Professional dieticians or functional medicine practitioners can be of great benefit.
It’s possible that we make inadvertent training mistakes as well. To spend most of your time on strength training may not be working towards losing weight.
Sometimes it’s basic stumbling blocks that could be making it difficult for us to get results.
Why don’t I lose weight if I perform weight loss workouts?
Each person handles shedding pounds and getting rid of fat in a different way. A metabolic problem may be behind this stubborn lack of effectiveness so you’re not losing weight. But in a lot of cases it could be one of these 6 things:
1. What you eat before and after doing workouts
The food you eat before and after training may be the key to the success you get from your efforts. An excess of calories from foods full of sugar, fat and carbohydrates will block fat burning.
Sometimes it is surprising what the ingredients are in the healthy nut bar you chose or the drink you had. If you are sneaking in ‘treats’ here and there you are sabotaging the gains. Most weight loss comes from your choices in in nutrition, it is in fact the biggest element of weight loss. Exercise supports the body in improving oxgyen flow, processing of your food intake and turning it into energy.
Your body relies on proper food and drink for this energy and the ability to recover from physical activity. When trying to burn fat, you should have a diet plan for weight loss in place that provides the energy you need without excess calories. It should include protein so your muscles can recover quicker. This is why many love protein shakes as a healthy meal replacement.
A stimulating workout routine to lose weight is important to avoid stagnation. Your body gets familiar with the exercise and effort required of it. It starts to plateau. That means that it reduces its energy consumption because it has adapted. In simple terms, if you repeat the same training over and over again, you will burn less and less calories per session.
The remedy to avoid stagnation when you train is simple. Add variety to your workout schedule. There are some great options in the gym to challenge your body and mind. People often find options like hitt workouts or spin biking very satisfying, so give it a go.
3. Sedentary habits
Sometimes despite your effort of going to the gym, habits throughout the day can negate your effort. Being idle for a prolonged period of the day is not great when it comes to trying to lose weight.
Too many hours sitting down for work or recreation can lead to health concerns. The inactivity might cause excess fat to stay stored around your waist. Some people have ended up with increased blood pressure, high blood sugar and abnormal cholesterol levels.
Make sure you get up and move around on a regular basis. Set an alarm for your phone or a reminder on your computer. Go for a short walk or do some stretches. Your body functions best when it is being cared for.
4. Wrong workout type
If you want to exercise to reduce weight, aerobic exercise should be a priority in your sessions. Cardio is a super effective way to get your blood pumping and lower your blood pressure. It also helps you regulate your blood sugar and helps you burn calories.
The best cardio for weight loss often includes equipment such as treadmills and exercise bikes. Classes like HITT or high intensity workouts are also good options to mix things up.
This does not mean that you don’t do any strength exercises. Weight training has different goals and might initially clash with your desire to lose weight. If you are not sure how to balance them work with a personal trainer to make a program.
5. Errors in correct hydration
Who doesn’t want a cool drink after training? Be careful! A sugar-rich soda can give you an outrageous amount of calories. Far too many drinks are full of ingredients that are not helping you lose weight.
If you are looking for proper hydration, water is always the best option. There is a reason why most gyms have water fountains available for their clients. The human body consists of a lot of water (up to 60%), which gets used when you sweat. That is why it is crucial to have a good amount of water throughout your day. Check out the latest smart water bottles that ‘remind’ you to stay hydrated.
The other option is sport drinks like gatorade and powerade, which provides things like electrolytes and carbohydrates to aid recovery. But seriously, water is best.
6. Not enough rest
After exertion, the body needs a recovery period that allows it to return to full training in the next session. Losing kilos takes some time, which is something that many people often forget in their efforts to lose weight fast. It is a mistake to fall into overtraining, thinking that this way that you will lose weight sooner.
Not only can overtraining lower your ability to perform at your top level, but it also puts you at a higher risk of injury. When you are trying to lose weight, the last thing you need is to get injured for months.
Not getting enough rest will make weight loss workouts ineffective and impatience will delay the results of your effort. Try to allow your body time to recover and adjust to sessions by spacing them out to every second day. Sleep is also important for recovery, so aim for 7 to 8 hours.
So, what workout is best for weight loss?
When you know what to avoid, the next thing is to utilise the best workouts to lose weight. Check out some of our articles to help you decide which one you will choose.