When your weight loss is not going as planned, you start asking yourself why this is happening. In time you may get frustrated because you think you’ve been doing all the right things and you still have nothing to show for it. Here are 6 reasons why you’re not losing weight.
You Rely Too Much On Cardio
Cardio is a traditional workout that’s good for your health, but it may not be the awesome weight loss tool you believed it to be. The reason is because cardio doesn’t burn enough calories and the more you do it, the better your body gets accustomed to it. In time, you’ll end up burning less calories by doing the same amount of work.
What you can do instead is intervals: in the same amount of time you burn more calories, promote more fat loss and trigger an intense metabolic effect that boosts fat burn for hours after your workout.
Your Cheat Meals Are Wrong
Having a cheat day is ok, but you need to it the right way. When you consume fewer calories, your body registers a decrease in levels of leptin, which is a hormone that protect against starvation and controls weight loss. When you have low leptin levels, it becomes more difficult for you to burn fat. This can even lead to weight gain, because you need an occasional high-carb meal to restore depleted leptin levels. Remember, what you need is high-carb, not high-fat, because if you combine them you may obstruct your weight loss progress.
You Don’t Consume Enough Protein
Eating less protein can hinder fat loss because your system consumes more calories to digest protein than other macronutrients. Protein helps you shed body fat, but also provides a fullness sensation and helps maintain muscle mess.
One study from the Journal of Nutrition revealed that a diet that’s high in protein can improve body composition, insulin and cholesterol levels more than an average protein diet with a similar number of calories. When dieting, it’s recommended you eat at least 1g of protein per pound of bodyweight.
You Neglect Strength Training
While trying to lose fat, it’s essential you don’t neglect heavy strength training. When it’s not getting enough calories, your system loses muscle, which can only be prevented by training hard and training with weights. More muscle mass translates to a boosted metabolic rate, which increases the total calories you burn during a day. When working out, aim to build strength and size to fight muscle loss by using higher weights and doing fewer reps (4-8).
Stress Is Eating At You Up
Both physical and mental stress can negatively impact your weight loss because it produces more Cortisol, which is the stress hormone in your body. High Cortisol levels affect testosterone production and muscle growth, which can lead to fat gain and even weaker bones.
You should take some time for yourself to relax and escape the stress that builds up during the day. Do activities such as yoga, meditation, stretching or controlled breathing to decompress after you come home from work.
You’re Not Drinking Enough Water
Almost 50% of all Americans don’t drink enough water and this is worrying, because dehydration prevents fat loss and slows down your metabolism to preserve water. To keep your body properly working, make sure you drink enough water. A study from Germany revealed that drinking half a liter of water can boost metabolism by up to 30%.