What should I do if I fail to lose weight

fail to lose weight

Only the lazy never wrote about a perfect weight loss formula: expend more calories than you consume with food. But life, unfortunately, is often far from theories. You seem to be following each and every advice, and your extra weight does not go away. What should you do in this sad situation?

– Let’s investigate.

Let’s say you finally made up your mind. And you decided to make it right and left the thought of applying drastic measures, such as buckwheat with yogurt, miracle pills and scalpel. Instead, you honestly went to the gym, or got engaged in home fitness. Now, of course, you expect that regular loads will make you look like cover girls you see in magazines, no less.

But kilograms still feel great on your waist and hips and don’t seem to be going anywhere. Hunger attacks make the picture even worse. Of course, you really do make serious attempts and load yourself. Who is to blame for the lack of result:

  • post-workout gluttony,
  • lack of will,
  • miscalculation?

Let's see...

Eating

You want to eat after an impulsive workout – you have a legal right for that. Just be vigilant. Confusing true hunger with the sense of increasing appetite is a typical trap for inexperienced. When you change the usual life schedule “work-home-chores”, and suddenly – Look at her! – start going to the gym, your body does not simply get a lot of new sensations. It experiences a lot of stress.

Yet you shouldn’t pitifully push ten times more calories into yourself just because you worked an hour in the gym.Sports generally does not provide the indulgence in overeating. The energy expended during exercise will be replenished within the normal diet.

On the other hand, you should not cut down the usual amount of calories, as well (for women with a moderately active lifestyle, it ranges from 1800 to 2000).

Eating

Otherwise, you risk falling from exhaustion, burning at the fitness-stake not only your excess fat, but vital muscle tissue.

What to do

Find the middle ground. Leave the caloric value that your body is used to, and gain it with other foods, that are rich in substances that will precisely not add anything extra to your body:

protein,
slow carbohydrates,
polyunsaturated fats,
fiber.

You should reconsider your diet in terms of quality, not quantity.

  1. used to sandwiches with white bread – switch to whole grain toast;
  2. want to eat ice cream – replace it with cottage cheese;
  3. ready to swallow a plate of pasta or fried potatoes – turn your attention to chicken and salad.

Your best friend is self-control. It won’t let any chocolate negate the results of so many efforts in the gym, and will generally remind you of why you started all this process. If you simply can’t make it without a dessert, come into an agreement with your self-control about an indulgence, yet not more than 1 time per week.

Workouts

You burn not only what you expend during a workout. Regular physical load help develop the muscular component. Its advantage, firstly, is that it doesn’t sound so frightening as “muscle mass”, and secondly, the “component” is easier to imagine as a single kind of organ.

No kidding: it is capable of:

speeding up your metabolism,
increasing body energy consumption,
boosting the potential to increase the rate calories burning

That is, of course, provided that you make every effort to ensure that they really go away. Another question is how to understand that you lose as much as you should?

Even if you decide to make the position clear, and count all that expend in the gym (energy, rather than check from the fitness bar), do not count on astronomical accuracy. Calculation of calories expended is a very approximate science.

Workouts

It requires considering a bunch of indicators, including:

  • age,
  • weight,
  • average body temperature,
  • metabolic rate,
  • hormonal characteristics.

The task is also complicated by the fact that these and other data in your body are constantly changing.

So do not be naive. For example, cardio-vascular machines (originally designed for men) will ask your age and weight, nothing more. And, as far as they wear and tear, they will generate more and more errors. For example, elliptical cross-trainers may show the figure with the “overrun” by 42%.

elliptical cross trainers

You should also stop being too overconfident. “People tend to overestimate their own efforts – surprises us unpleasantly Professor Eric Duse, who studies motor processes in the University of Ottawa.- They think that they spent more calories during fitness, than they actually did. Especially when the workout is positioned as a high-intensity one”.

POPULAR ERROR

After highly intensive workouts, many ladies encourage themselves if not with a meal, but at least with doing nothing.

According to an American study, women burn 70 kcal less during the day after a workout, compared to everyday life without fitness. That is, if you get on the couch and lie down – all your efforts turn to ashes.

If you stick to passive mode, you spend as much as you could have spent without effective weight loss workouts, if you would walk on foot more often and rarely use the elevator. What’s the purpose of all these?

girl on the couch

What to do

We recommend you to start with consulting a doctor at the sports-club to measure your body composition. Special machines were created, which in just 10 minutes:

show the ratio of your fat and muscle tissue,
measure your body mass index,
determine the liquid component of your body.

All these data are required to understand how many calories you need to consume at least to breathe, to clap eyelashes and rack your brain – and how much you have to spend on exercise to lose weight. If you want to keep the right course, it is enough to be tested once every 3 months. As you understand, simple weighing will not work in this case

Focusing on the equipment on hand (cardio machines), add 30% to the kilocalories that you crave to burn. So, if the goal is to lose 300 calories, you should see the number 390 on the display. You should also listen to your body more carefully. Remember that you come to the gym to work, and not to rest: the last repetitions of each approach in strength training are hard reps, while as cardio can be not only leisurely and monotonous, but also high-intensity interval loads.