Why you don’t lose weight? You eat strictly according to the clock, have long excluded sweets and snacks from the diet, go in for sports, but the weight goes away too slowly. Sound familiar? There may be several reasons – we will describe each of them and explain how to proceed.
Too much workout
It’s excellent when sport fits into your schedule and becomes a daily requirement. Why not replace three workouts with five? – you think, wanting to achieve the result faster. Experienced trainers do not advise working out in the gym every day since the muscles need to recover – during training, micro-tears form on them, which must be overgrown to increase the muscle volume. Moreover, the central system is continuously in a state of stress – it releases hormones into the bloodstream that slow down metabolic processes, and, accordingly, weight loss.
One or two days off is enough to replenish energy reserves. For beginners, we recommend doing three strength training sessions a week, for more experienced ones, you can increase it to four: alternate strength and cardio workouts for great results. Gradually, the muscles get used to the load, so it is essential to change the program and the order of training from time to time.
A lack of sleep
Similar to the first point, the body will be under stress if you do not get enough sleep. Imagine what the body experiences when you are both not sleeping and exercising regularly? Hormones like adrenaline are guaranteed to slow down the process of losing weight, wishing for the best for you – the brain believes that it is necessary to conserve fat stores and energy at all costs. An adult needs 7-8 hours of sleep a day – sleep time can be divided.
It’s better to go to bed earlier and not watch all the news on social networks than to be tired immediately after waking up. It is essential to go to bed and get up at the same time every day, even on weekends, so that the body adjusts its biological clock to a particular mode. Before bed, ventilate the room and close the curtains – you will sleep better.
It is imperative to follow a diet because it accounts for 70% of success in building a lean body. However, nothing should be taken to extremes – you need to monitor your daily intake of fats and proteins strictly. Fats are even more critical because they affect the health of the endocrine and cardiovascular systems, one of which is responsible for the release of hormones into the blood, and the other for the work of the heart and the supply of nutrients to the cells. See your doctor regularly and get tested to check your hormone and vitamin levels.
If there is a shortage, change your diet by adding foods rich in macro- and micronutrients. After reaching the desired weight, gradually increase the calorie intake – 50-100 kilocalories per week. The daily calorie intake for an adult woman is 1800-1900 kilocalories.
Lack of activity
If you, on the contrary, do not exercise much or do not exercise at all, then it will not be easy to lose weight. A developed muscular skeleton itself spends a lot of energy to maintain metabolic processes; therefore, metabolism is accelerated, hormonal levels are levelled. Try to change your habits – go for walks with friends more often, walk along the path while watching movies, replace public transport with walking.
It is not for nothing that psychologists believe that all problems come from the head. If you decide to transform the shape but are not ready for this, then you will subconsciously hinder weight loss: there is more than you should, exercise less intensely and devote little time to maintaining skin tone. Nobody obliges you to lose weight when you are happy with yourself. Deal with the subconscious block before starting your diet.