Are you trying to lose weight and are having trouble seeing results?
At some point, we all faced obstacles related to our fitness goals, and luckily, some things can help us overcome them.
But first of all, here are two facts to consider if you often find yourself in front of the scale wondering, “Why can’t I lose weight?”
1. Weight and fat mass are not the same things.
The number on the scale may remain unchanged, as muscle mass increases and fat burns, but the body is changing.
Since muscles weigh more than fat, you may not see results on the scale. To accurately track your goals, you should calculate your body fat percentage and measure changes over time.
Body fat percentage is a much more accurate tool to help track your progress.
2. Weight is not an indication of your fitness level.
There are people of all different shapes and sizes who are healthy and fit. If you want to track your athletic ability, find and complete a fitness test and work to improve your results.
How many pushups can you do?
How fast can you run a mile or a kilometer?
These are the fitness parameters that matter!
If your goals are to decrease fat mass to improve overall health and well-being, here are some tips to help you:
1.YOU DON'T GET ENOUGH SLEEP (WELL)
Many underestimate its importance, but rest is essential to be able to lose weight. While you sleep, the body produces hormones that help the whole body recover energy and at the same time burn fat.
If you sleep little, the consequence will be a mismatch in hormonal and blood sugar levels, as well as a drop in energy and the likelihood of consuming caloric foods during the day. Have you ever been tired and have pangs of hunger? Now you know why.
Go to bed at the same time every day. Always go to bed at 10 pm and in a completely dark room, to allow the body to release the right hormones to sleep well.
If you’re not sure what the best time to go to bed is, use this calculator to find out. If until the last moment you tend to stay on your computer or mobile phone, set an alarm half an hour earlier and disconnect any equipment, and relax with a tea or herbal tea. And Sunday: no alarm clock! Try to stick to this routine as much as possible.
2.YOU ARE NOT AWARE OF HOW MUCH YOU EAT
The first question I ask all those who ask me how to lose weight is: “Do you track your meals?”.
Nine times out of ten the answer is no. If we don’t regularly log what we eat, how do we know if we’re getting the right amount of calories?
In fact, most people tend to underestimate the calories they consume; if the calories exceed the calorie requirement, the body will not be able to burn enough to lose body fat. Even in the opposite case, however, that is consuming fewer calories than necessary, the body gets used to eating little and accumulates more fat to protect itself from “lean” periods.
Track your meals, keeping track of the calories you eat. This way you could find out where the problem is if you can’t lose weight and finally be able to make progress.
3.YOU DON'T GET ENOUGH MOVEMENT
You probably work 6 to 8 hours a day and what do you do for the rest of the day?
If at least 8 hours have to be spent sleeping, the rest should be dedicated to physical activity.
Many of us, while exercising regularly, tend to have a sedentary lifestyle, due to an office job that keeps us glued to a chair, in front of the computer, or sitting in the car.
NEAT is also important, but what exactly is it?
NEAT is an English acronym that stands for “activity thermogenesis not associated with physical exercise” and represents the energy expenditure that occurs from activities such as walking, tying shoes, going for a glass of water, and other daily activities we do regularly.
If you are unable to lose weight, it is best to review your daily habits, even the smallest ones.
Track your activities throughout the day with a smartwatch or pedometer. There are plenty of inexpensive options, and you don’t need anything fancy.
Try to always take between 6,000 and 8,000 steps per day, NOT counting workouts. You may find that it is surprisingly difficult and you may decide to change your daily habits.
5.YOU ARE NOT CONSTANT
Consistency is the real key to success. Often some of us have an extreme approach to weight loss: people who focus on nutrition and training at 200% for weeks and then lose enthusiasm and motivation and promise to always start over “next Monday”.
This is not a useful approach to losing weight and it is better to give 80% but consistently. Someone who trains 200% but only 40% of the time will struggle to see progress, unlike someone who trains 80% of the time 100% of the time.
You may have a day where you don’t feel in top shape, it’s normal, but it’s important to keep moving forward regardless of the small obstacles to achieving long-term weight loss.
Don’t be too hard on yourself: give your best every day, do your workouts and start small, for example doing 2 workouts a week and adding more workouts as you go.
Focus on nutrition too, making the right choices for 80% and leaving a 20% margin to indulge in a few snacks.
Track your progress with KissAnime and try to stick to the plan as much as possible.
Is there one of these reasons why you may not be able to lose weight?
Leave us a comment to tell us your experience.