Want to know the biggest reasons why so many people tend to quit their weight loss goals? In the vast majority of cases, it’s because they don’t see any progress. When you try out a new diet plan or fitness regime, it is incredibly hard work – and you, rightfully, expect results from your endeavours.
It’s no surprise that when you don’t see a bang for your buck you lose interest, get frustrated, and call the whole thing off – until the next time.
The thing is, if you aren’t losing weight or shifting fat, there are likely to be a few things you are doing wrong. With this in mind, I’ve pulled together some of the biggest culprits that could be holding your weight loss back – so let’s take a closer look.
You only focus on exercise
If you want to shift weight and burn off fat, you need to do far more than just exercise. Sure, exercising will help you get fit, but, ultimately, it’s not an efficient way of losing weight. You need to combine your new fitness regime with a good, nutritious diet if you want to shift those extra pounds. To give you an example of how much what you eat will have a far higher impact than how much you exercise, let’s take a look at the calories in a ham and cheese croissant.
It’s a small snack that probably takes you a couple of minutes to eat at most. But it contains 350 calories, a whole bunch of saturated fat, and almost 35 grams of carbohydrates. And it will take you somewhere in the region of an hour and half of weightlifting to burn it off. So, start exercising, for sure – but always combine it with a better nutrition plan and watch those calories.
You sit down all day
A short burst of exercise is better for you than none at all, of course. But if you just go back to your desk job and sit down in front of a computer all day, a lot of your hard work will go to waste. Try and be more active throughout the day, making sure you are doing your exercises and your ideal 10,000 steps. Even if that means getting up from your desk every couple of hours or so and going for a brisk stroll to the staff canteen and back, it will still be beneficial – make sure that you don’t fall for the temptations at the vending machine, however.
You eat too much
Portion size is far more important than many people think. All of us have a tough time of it when it comes to judging the correct size of the portion, and even if the food you eat is completely healthy, you can still end up putting on weight. Don’t forget, too much of anything is bad for you. Try measuring your food on scales or with kitchen measuring tools, until you are confident you can judge portions by sight. It will come to you eventually, and a little hard work in those first few weeks will result in better judgement calls shortly. You will be hungry, of course, but over time your stomach size will reduce, and you will start to feel those hunger pangs fade away – you just have to keep measuring and give it time.
You don’t train properly
A lot of people who find they aren’t losing weight from their fitness plans are running into one of two problems. They are either working out too little – or too much. It is worth finding a personal trainer to work with you to give you some guidance, as both scenarios will end up ruining your results. Work out too little, and you won’t burn off enough calories. Work out too much, however, and it can promote hunger. Your body will crave energy, and demand that you replace its lost fuel, and the hunger pangs can be uncontrollable – leading to bad dietary decision making.
You are putting on muscle
Finally, it’s worth pointing out that the fact you are failing to lose weight doesn’t mean you aren’t on the right track. Muscle weighs more than fat, and as you get stronger and replace your fat with it, it’s often the case that your weight will actually go up. The key to getting over this hurdle is not to panic – you are doing the right things. Just keep going, and eventually, those scales will bring you some splendid news. In fact, it might be worth avoiding the scales altogether. If you are doing the right things, exercising often, and watching your nutrition, you can guarantee that you are on the right course to achieve your goals.