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What to Do When You Can't Lose Weight
Table of Contents
1. Training's not right
To lose weight and change your appearance, it's not enough to do regular strength training. Working in the gym is anaerobic exercise, or oxygen-free exercise. This means that during this exercise, the body takes energy from ATP. To treat the body's fatty tissue as a source of energy, you should also do oxygen-based aerobic exercise. To get rid of excess pounds, you need to do cardio about 3 times a week. One workout should last about 45 minutes, and its intensity should be at least average.2. Lack of sleep
Unfortunately, we're running out of time for everything right now, including sleep. Especially when we lose weight, sleep at night is very important, because how much we sleep has a significant impact on the amount of hormones that are responsible for regulating appetite and energy expenditure. We should remember that sleep should not be shorter than seven hours and longer than nine hours, and too short and too long sleep is bad for us.3. Too much stress
Stress and weight often go hand in hand. Stress causes excessive cortisol secretion, which increases appetite and promotes the accumulation of adipose tissue. This in turn increases the risk of diabetes and cardiovascular disease, it also promotes high cholesterol and many other ailments. Considering the consequences of long-term stress and how it can affect weight loss, it's worth trying to deal with it.4. Too much food
It's important to remember that along with weight loss, there's always control over what you eat. So if your goal is to lose weight, you should monitor everything you eat carefully. You should take this seriously, and it's best to start with a so-called dietary diary, where you have to carefully record all the foods you eat for a week. Then you can calculate how many calories you've supplied to your body in that time, and then you can compare your normal calorie intake with that diary.5. Expecting quick results
Experts recommend that when you lose weight, you lose 500 grams to 1 kg a week. But many people think it's too little and they start to think of other ways that have the opposite effect. First of all, give your body the ability to react to a new situation. Really, the first significant effects you can see after a few weeks or even months. This process depends on many factors. And there's no point in getting frustrated when you don't see results after two weeks.6. Medical grounds
Some diseases and medications can help you gain weight. It's worth noting that if you eat the right diet and exercise regularly and keep the weight down. One of the causes can be thyroid disease. They often slow down your metabolism, which leads to weight gain. Fat tissue growth can also be a side effect of taking certain medications. These hormones work, among other things.7. There's been a stagnation
Basically, every person who's ever tried to lose weight has sooner or later fallen into a state of stagnation. When that happens, no matter how hard they try, the weight doesn't decrease, and worst of all, it may even increase. There are several reasons for this: monotonous workouts you need to diversify your workout schedule, change your training schedule, introduce new exercises, and even replace them, apply progression; too low calorie balance yes, to lose the weight you have to introduce negative calorie balances, but that doesn's not mean you start from 4,000 calories to 1,000 calories.8. Excessive workouts
Obviously, in order to lose weight, you have to eat properly and exercise intensely and regularly. Most people understand it this way: the more I exercise, the more pounds I lose. Very wrong thinking. When we exercise, our muscles get tired because muscle protein breaks down. The greater the load, the stronger the breakdown process, and that's one of the reasons why we're not strong at the end of the workout. The rate of muscle degradation depends on the degree of exercise and the intensity of metabolism.
