Constantly on the move , walking and exercising hard, and you don’t reduce your weight yet? The stagnating of your weight may disappoint you and you will lose motivation. But don’t even think about it to quit active life. Maybe this is a result of some bad habit.
Here you can see what things can sabotage the effect of a tough workout so you can’t feel any progress:
Workout on an empty stomach . Regularly skipping meals before starting a physical activity? It’s time to stop this bad habit. People who are exercising hard on an empty stomach are doing disservice to themselves, because the burning of the calories comes from the muscles, rather than the fat. And the more muscles person has, the more calories the body is burning. Meal before exercise will not only help you to keep your muscle mass, but it will give you more energy to complete the workout . Prolonged exercise means more calories burned and less pounds. Perfect time for meal is about 1.5-2 hours before starting physical activity.
Rewarding yourself for the tough workout. ” Exercising hard for one hour means you deserve two pieces of cake ” – in your head exercise justifies the introduction of additional calories , but don’t be surprised when the scale does not show the desired results. Many women ,when they start to exercise , allow themselves more delicious delights, because they are convinced that the workout will burn the calories. But often their weight goes up. Why ? Because the physical activity isn’t usually burning as many calories as you imagine , but significantly less. ( For example, one hour aerobics burns about 450 calories and a normal 100g of chocolate has about 500 calories. ) It is recommended the meal after the exercise to contain for about 150 calories.
You eat a little. Yes, it is true that if you want to lose weight you should consume fewer calories than you spend, but insufficient calorie intake can be a serious impediment for reducing weight. The human body has built up its own defense mechanism to survive in extreme conditions. When you enter too few calories , it slows the metabolism and burning calories and starts to store fat because it “thinks” that starvation will continue. Well, at some point, despite a tough exercise your weight will begin to stagnate. Overall representatives of the gentler sex should not enter less than 1,200 calories per day.
Turning the exercise into a routine. It is great when you convert the exercise into a habit, but not when the exercises become routine that you do it effortlessly. Therefore, your weight will begin to patter. To lose weight and to have the maximum effect of exercise, you need to constantly change the exercises to increase the intensity, sequence and rest between them.
Not enough sleep (7-8 hours). Perhaps you shortening of the time for sleep is a way to insert exercise into your busy day, but that’s not correct.Lack of sleep can reduce the benefits of exercise for your body and have the opposite effect than the one desired.For muscles to operate at full capacity, you need to give them the necessary rest.Moreover, lack of sleep reduces your energy, your metabolism slows down and increases your appetite, and it doesn’t support your weight loss efforts.
You have a health problem. If you do everything recommended for weight loss and notice that the weight is increasing instead of decreasing, it is best to consult a specialist.There are certain medical conditions that can affect your weight, polycystic ovary syndrome, hormonal disorders, thyroid problems, etc… Also, weight gain may be due to certain medications you receive.In any case, it is necessary to consult with an expert.
Expecting results too soon.If you expect to reduce weight significantly in the first 1-2 weeks of exercise, you can only be disappointed.To see the benefits of the exercises you need at least 2-4 weeks.The amount of weight loss is an individual, and patience is the key to your success.
Note that you may …
You don’t need to lose weight. If you’re exercising hard, but the number of pounds on the scale doesn’t change, then maybe the body is trying to tell you that your weight is ideal for the volume and the height of your body.The more closer you are to normal weight, the harder you lose pounds.
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