5 Reasons You Aren’t Losing Weight
OK, you have made your New Years Resolution, you have started exercising, but you haven’t noticed any weight loss, or maybe you have been exercising for quite a long time and you still weigh exactly the same as you did 6 months ago. Well this is indeed a problem. The last thing that you want to do is lose your motivation for exercising and eating right. One of the biggest reasons that people stop trying to lose weight is because they don’t lose any weight…sounds pretty funny but that is really the case.
Here are 5 things that you may be doing wrong that are making your weight loss goals fail:
1. You aren’t getting enough of the right exercise – it is vital in any weight loss program to include strength training and cardiovascular training. You have to do both to make your body work to its full potential. Just because you plopped your butt on an exercise bike for 30 minutes at a time 3 times a week, doesn’t mean that you will get great weight loss results. Is it better than nothing…of course. I recommend a minimum of three times per week of strength training and at least 3 days a week of cardio training. They can even be combined in the same workout. I do all of my strength training and cardio in approximately 1.25 hours. You can get both here in 1 hour a day.
2. You are sleep deprived – Not getting enough sleep can definitely make it very challenging to lose excess body fat. In a study from the University of Chicago Medical Center they state that people who have smaller amounts of sleep can lose the same amount of weight as people that have adequate sleep. The problem is the type of weight that they lost. The group that had more sleep lost most of their weight from fat. The other issue is that the group that had the least amount of sleep were subsequently hungrier caused from higher levels of ghrelin, a hormone that triggers hunger and reduces energy expenditure. You can read the full article HERE.
3. You are too stressed – Stress can lead to weight gain, particularly in middle aged women. When you are stressed the body releases the hormone cortisol which has been shown to lead to fat conservation. Not only that, but many people sooth their stress with food which just makes extra calories add up and put the extra pounds right on.
4. You are skipping meals – Skipping meals leads to spikes in your blood sugar. When you have those spikes, the body begins to think you are starving and your metabolism slows down to a snails pace. Fat is conserved and muscle declines. Your muscle is your fat burning machinery. Keep it at all costs.
5. You are eating too much – Need I say more…well yes I do. Don’t drink your calories! Liquid items such as alchohol, juice, and soda are some of the quickest ways to put on extra calories without the feeling of fullness. Think your 0 calorie diet drinks are ok?Wrong! The sweeteners in diet soda have been shown to increase appetite, therefore you eat more food than you should.