1. Insufficient amount of physical activity
The meaning of exercise during weight loss is to burn enough calories to create a caloric deficit. In fact, the workouts that are most effective for weight loss are the most difficult: exercise with high intensity, TABATA, crossfit, etc. How much do you need to perform exercise to start losing weight?
Cardio workout. For weight loss, you will need to complete at least 5 days of cardio with moderate intensity for 45 minutes, but it certainly sanmeet a lot of time. If you want a shorter trenirovku, you can do interval training 2-3 times a week and the other days to perform the workout at a more moderate pace. Alternating high intensity segments with recovery, you'll burn more calories and increase your endurance faster.
Weight training. Strength training is incredibly important for weight loss, but some girls do not wish to comply with them, for fear of being too "bulky". But muscle is much more active than fat, so the more you build muscle mass, the more weight you lose.
For weight loss you can perform circuit training with weights. Performing exercises one after the other, you keep the heart rate high and burn more calories. It also makes workouts a little more exciting, so they are not so boring to perform. Replace a couple cardio workouts in a circular workouts and you will begin to see
2. You don't get enough sleep
Lack of sleep can contribute to weight gain. Reason? Some studies have shown that reduced sleep can affect metabolism, making you feel more hungry than it really is. Lack of sleep can affect the secretion of cortisol, one of the hormones that regulates appetite. So there is a theory that because of the lack of sleep we become less active and therefore burning fewer calories.
Getting enough sleep is crucial if you are trying to lose weight, not only because it affects you physically, but also mentally. Sleep deprivation causes you to be Moody, depressed and irritable. Sleep has to become your priority, try to sleep about 8 hours every night.
Stress and weight gain (or lack of weight loss) go hand in hand. Although you may not know about it, being under constant stress, the body increases the production of the hormone cortisol, which in turn causes an increase in appetite and promotes fat storage around the waist. Working with stress can be very simple, for example, a few minutes a day, relax, be quiet, old man your frequent massages.
4. Too much food
This may seem obvious, but if you do not track the number of calories consumed each day, you may eat more than you think. The lack of control over portion sizes is also another culprit for the lack of result weight loss. If you really want to lose weight, then you should be clear about the number of calories consumed per day. Start with doing a detailed food diary where you will record your weekly menu. Through analysis of calories consumed within one week, you will be able to be more healthy and the right menu for next week.
5. No consistency in nutrition and training
If you perform exercises from time to time and you don't have a clear plan, you should not expect any results. To receive stable results you have to perform them on a regular basis. Once your body adapts to your program, then you need to change it to all time to throw your body a challenge. If you miss too many workouts, it's almost like to start over every time.
6. Don't diet on the weekends
It is the deviation from the healthy eating plan on the weekend can be one of the reasons why it is impossible to lose excess weight. To lose a pound of weight per week, you need to create a daily calorie deficit of 500 and exercise. If within 5 days of diet and exercises and on the weekend eat high-calorie food, you do two steps back.
The trick to dieting on the weekends is proper planning. Try these tips for a healthy weekend:
— select one or two dishes La of fun, and the rest of the time stick to a healthy diet;
— don't reward yourself with food. If you adhere to a healthy diet all week, it's only natural to want to reward yourself, but using food as a reward you will be moving not forward, but backward. Instead of food, reward yourself with a massage, a new pair of shoes or going to the cinema.
— constantly be in motion. If you want to relax on the weekend, why not make them more active? Escape with friends on nature, to play active games, or get together for a hike.
7. Not enough time
Experts generally believe healthy weight loss of 0.5-1 kg, but most are close and not have such a result. Remember: to lose 0.5 kg you must create a deficit of 500 calories every day during the week. It's pretty easy to do, reducing the intake of calories. The problem arises when you need to determine how many calories you burn through exercise. You can use the calorie calculator, but it often overestimates your efforts.
How many calories you burn with exercise often comes down to things we cannot measure, for example, how hard you work to your fitness level.
Add to this that there are many factors that affect weight loss which, again, cannot always be measured. In this sense, your body will be able over time to assess your efforts. Give your body time to respond to what you are doing. It may be several weeks or months before you see significant changes so don't be discouraged if you don't see results after a few weeks of classes.
8. Some medical restrictions
Some health problems and medications can contribute to weight gain. Do not dismiss this, if you follow a diet and do regularly, and the weight does not go away, you should consult a doctor to rule out health problems.9. You are trapped on a plateau
Almost everyone reaches a plateau of weight loss at some point. When your body adapts to training, becomes more effective in them, therefore not spending as many calories as before. You may find that after the initial weight loss, your progress will slow and eventually stop.
Some common reasons for plateaus include:
— To perform the same workout again and again. Your body needs to progress, so make sure you change some part of your program every 4-6 weeks.
— Do not eat enough calories. If your body does not have enough fuel to support your activity level, you can stop the weight loss.
— Overtraining. If you train too much, the body sometimes responds by decreasing the amount of calories you burn during the rest of the day. Let your body sufficient time to recover and rest.
10. You don't need to lose weight
Despite what you hear on the news or read in popular magazines, not all of us need to lose weight. In fact, many of us have unrealistic ideas about what should be a healthy weight and body shape.
If your weight is dangerous to health, the weight loss may be important for maintaining health. But if you are very close to your goal and can't get rid of those last few pounds, ask yourself, do you need to lose them. Is it possible to be happy at your current weight? Always stay active and stick to a proper diet is what will give you the opportunity to always stay in shape.
this meaning, your body will be able over time to assess your efforts. Give your body time to respond to what you are doing. It may be several weeks or months before you see significant changes so don't be discouraged if you don't see results after a few weeks of classes. published
P. S. And remember, only by changing their consumption — together we change the world! ©