If you're wondering "why don't I lose weight?" You have come to the right place. Are you following a diet and the results are slow in coming? Have you decided to rely on the latest remedy found on the internet to lose the extra pounds, but to no avail?
When you begin to wonder why despite your best efforts, the balance needle does not seem to move, before throwing in the towel and giving up, it is perhaps better to examine your diet and carefully evaluate certain habits that could slow down, if not compromise, the loss of weight.
Here are the 10 mistakes commonly committed in the hope of obtaining desired results, but which are instead counterproductive:
1. Exercise on an Empty Stomach.
The first answer we give you to the fateful question "why do not I lose weight" is given by the common mistake of going to the gym or doing sports without first having eaten. Exercising on an empty stomach forces your body to convert muscle tissue into glucose via gluconeogenesis.
In this way the body is able to produce energy which will be used for training. Only in some specific cases, training on an empty stomach can bring better results. This is why it is always recommended to discuss your goals with a qualified personal trainer, who will be able to advise you in the best possible way.
2. Skip the post-workout meal.
Most people think they burn fat while exercising and that by not eating they will continue to do so. Nothing more wrong! The post-workout meal is the most important meal of the day after breakfast.
It is absolutely necessary to restore the glycogen levels in the muscles by consuming a liquid meal, rich in simple sugars and quickly assimilated proteins. A great combination is whey protein with glucose / dextrose or corn starch in a ratio of 1: 2.
3. Consume Protein / Energy Bars and Shake several times a day.
Why am I not losing weight? Maybe you consume too many protein bars and / or protein shakes. Protein bars and shakes are a great substitute meal when you are in a hurry or find yourself in situations where having a meal "is impossible." And since these supplements take up little volume in the stomach, they are especially recommended for people and athletes who have to ingest a large number of calories per day.
On the other hand, when your goal is to lose body fat, it is recommended to consume bulky and fiber-rich foods as they are more thermogenic. Put simply, your body will burn more calories to metabolize a full meal than a shake or bar.
4. Skip meals and go Hungry
One of the most common reasons for answering your question of "Why am I not losing weight?" it is skipping meals. By skipping meals, your metabolism slows down and your body burns fewer calories to stay alive. Skipping meals and going long periods without eating forces your body to cannibalize itself and use muscle tissue for energy, converting it into glucose via gluconeogenesis.
In your country, most people are overweight, not because they eat industrial quantities of food like an American might, but because they skip meals. How many friends and relatives do you know who only consume coffee in the morning, a plate of pasta for lunch (if time permits) and a salad for dinner? Are they ever hungry? Am I fit? Probably not.
5. Too many liquid calories
A glass of juice can contain more than 200 calories, a cappuccino up to 150, a glass of wine 130, a cup of tea with a teaspoon of honey 100… think about it!
6. Take a bite here and there ...
A biscuit here (after all, it's just a biscuit, right ?!), a handful of almonds there ... whether it's fruit or protein, everything counts! These little snacks can add over 300 calories at the end of the day. They practically eliminate the calorie deficit that is needed to dispose of those extra pounds.
7. Consume isotonic drinks and vitaminized water during the day
One of the most popular mistakes that can answer your question of "Why am I not losing weight?" is the overconsumption of soft drinks. These are all high-sugar sports supplements that you do not need during the day. The only time your body needs sugar every day is during workouts (especially endurance and prolonged anaerobic workouts) and after sports.
8. Eat in a hurry
Stop asking yourself "Why don't I lose weight" if you always eat in a hurry! When you don't take the time to eat your meal, you don't realize how much you've actually eaten and tend to ingest more calories.
Eating on the street, in the car, in front of the TV or computer, with a book in hand ... these are all situations that take your consultation away from food. Savoring, watching and smelling food is essential to satiate appetite and regulate hunger hormones.
9. Consume Too Much Healthy Food
Some people think that if the food is healthy, they can eat it in unlimited quantities. Wrong! Calories all count! Even the "healthy" ones. It's not the type of diet (protein, vegan, raw, etc.) that will make you lose fat. It's the calorie deficit!
10. Eat foods low in Fat / Carbohydrates
When a main ingredient is removed, in order not to affect the flavor and texture of the product, it must necessarily be replaced with another. Generally, if a product is low in fat, it will be high in sugar.
If you lack carbohydrates, it will contain a lot of fat. Not to mention the industrial amount of chemicals that are used to improve the texture, taste and appearance of these products. For this reason, it is essential to know how to read the nutritional values and the list of ingredients shown on the package.
Nutrition represents 70% of the final result and therefore should not be neglected. A useful strategy to keep the calories we ingest under control is to keep a food diary, where you note everything you put in your mouth. This will make it easier for you to go through your meal plan and recognize where you have stumbled.
Author: Anja Paskulin Personal Coach, Bodybuilding and Fitness Instructor, Food Educator, Athlete.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes to your diet.