Dieting & Exercising But Not Losing Weight – 11 Reasons Why
Last updated on October 14th, 2024 at 09:48 pm
Are you exercising but not losing weight finding it very challenging to lose weight even though you are exercising and dieting?
Do you have lost hope in dieting and exercising?
This article will highlight some things you may be doing wrong.
By following these points and also carrying out your usual diet and exercise.
1. You are not taking in enough protein
Protein is an essential element for losing weight. Protein can boost your metabolism and make you consume fewer calories.
Taking a good amount of protein-containing breakfast can start your day with a good metabolism rate. This will help in weight loss and prevent it from regaining.
But eat protein at 25-30% of calories daily, don’t exceed more than this.
2. You don't eat enough whole foods
Put this in mind that food quality is as much important as quantity.
Eating healthy whole food improves your overall health and regulates your appetite.
Never eat processed whole food. They are labeled as healthy only for advertising purposes.
Try to eat one ingredient of whole food that will be better than that processed food.
3. You don't lift enough weights
Weightlifting is very important while losing weight. This weightlifting makes sure that you don’t lose muscle while losing fat.
It would help if you shaped the muscle that is beneath your fat. Because if you lose your fat as well as some amount of muscle, then you will not look good while skinny.
4. You are not performing cardio
Cardio exercise is also very important. Cardio is like running, jogging, and swimming. In short, that type of exercise that requires lifting weights will perform it.
Car is very helpful in losing belly fat, and the very bad fat, “visceral,” wrapped around the organs of the human body that causes fatal diseases.
5. You are indulging in the wrong type of workouts
If you are doing only cardio or lifting weights that only involve one or two parts of your body, then you should do workouts that involve more than 2 or 3 muscles and parts of your body. These types of workouts are named compound workouts. Compound workouts are Branch presses, pull-ups, deadlifts, and row machine pulling.
6. You are a fan of processed food
Processed foods like crackers, processed bread, and potato chips contain unwanted amounts of fats, salts, and sweet sugary drinks contain a lot of processed sugar. These processed foods increase inflammation in our stomachs. This inflammation contributes to more belly fat.
Eating fresh fruits, veggies, and whole food containing anti-oxidants lower inflammation, and you lose belly fat.
7. You eat the wrong fats
There are three types of fats: saturated, mono-saturated, and poly-saturated. The body doesn’t react to these three types of fats the same.
Saturated fat is very bad for your weight and helps in weight gain. This type of fat exists in meat and dairy.
The second type is mono-saturated fat, which helps you in losing weight. This type of fat exists in avocado and olive oil.
The Third type is poly-saturated fat is also helpful in losing weight. This type of fat exists in Omega-3. This fat exists in sunflower seeds, salmon, and walnuts.
But increasing these right types of fat increases the calorie intake. So eat these healthy fats in moderation. Don’t try to over-eat it.
8. You are stressed.
Any stress is from marriage life, kids carrying out, or electric bills. Every type of stress is very bad for you in losing weight. Stress not only pushes you to eat more but also enhances the cortisol hormone, which increases your body fat and the size of fat cells.
9. You don't sleep enough
Good sleep is directly attached to good physical and mental health.
Sleep deprivation is one of the biggest factors in obesity.
Children with poor sleep have a 55% more chance of getting obese, and adults have 89% off.
10. Drinking water at the right time
I am drinking 15-30 minutes before and after the food increases the calories burning rate by 25-31% and will prevent exercising but not losing weight.
Adding a few drops of lemon and cayenne pepper to warm water and drinking it after 15-30 minutes of your meal can boost the metabolism rate and helps you in losing weight.
11. You are too obsessed with dieting
Don’t try to do dieting too much. Plan your meal correctly and plan cheat days as well to avoid the experience of exercising but not losing weight.
People who focus a lot on dieting become unhappy and gain more weight.
Try to enjoy your life happily and healthily.
Follow that diet that you can enjoy, and don’t force your body to be deprived. Let the weight loss happens as a natural side effect.
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.
