Why am I not losing weight? Even after the hard dieting and working out, you’re still not losing weight or even worse you’re going up in weight?

Although your weight is a concern this is not the question you need to be asking yourself. There are a lot of misconception in losing weight. Cutting calories and working out has its proper way however, more often than not these two steps are often misused by people.

Before we play the blame game on ourselves we need to take a step back and look at the variables. Am I tracking my food consistently, am I burning enough calories via cardio, and how intense really are my workouts?

1. Eating too many calories.

Often times we think that eating clean or healthy will help us lose weight. It is true - however, there are times were we can easily overeat on the healthy options. For example, when we’re bored and want to have a quick snack that’s healthy a lot of people tend to go for some type of nuts cashews, peanuts, or almonds. Although nuts provide a plethora of health benefits they also have a high number of calories! Lets not forget that fat calories are twice the amount of protein and carbs.

 

1g protein = 4 calories

1g carbs = 4 calories

1g fat = 9 calories

 

Always remember, just because the food is healthy does not mean you can eat or consume an unhealthy amount of it for “health” sake!

 

2. Make it a habit to record or track your calories.

You should be in control of the variables that assist with your weight loss and your calories are a direct correlation. Track EVERYTHING that you eat… even the healthy foods. Just because its healthy doesn’t mean we can eat all willy nilly.

3. Abuse of cheat meals.

There are a lot of studies which support that cheat meals definitely aid in losing weight. However, more often than not cheat meals are being abused! Overindulging after working out or having 2-3 cheats in a week is a huge No-No! Come on! Be realistic! You still have to be smartand keep our end goal in mind at all its. Cheat meals should be scheduled and planned in advance. Not every after workout or 2-3 times per week.

The main purpose of strategically adding in cheat meals is to boost your metabolism and to of course, satisfy you cravings. Do not overdo it.

 

3. Exercising a lot versus exercising right.

I beg of you for the love of baby Jesus don’t become a cardio bunny. You know the same people in the gym that’s always doing cardio but still looks the exact same they did a year before.

Add in resistance training (weight bearing exercises) and also some HIIT (high intensity interval training) to spark your metabolism for weight loss. A combination of steady state cardio and HIIT training are the best for fat loss. Studies show that HIIT can suppress appetite and boost your metabolism for a whole 24 hours after the workout is complete.

When you have the right combination of diet and tracking your foods, weight training, and cardio that’s when you’ll unlock the magic door to your weight loss goals.

The above items are some of the reasons why you're still gaining weight or plateauing  even after all of the efforts. At the end of the day the key to losing weight is going to be from your diet, cardio, and workouts. Do not let your effort and sweat go to waste by not properly tracking your foods andor your workouts! Exhaustion can often lead to demotivation. Simplicity and consistency wins the race!

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Sources:

http://www.fitnessmagazine.com/weight-loss/tips/weight-loss-plateau-tips/

https://www.popsugar.com/fitness/Reasons-You-Losing-Weight-24882317

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