It’s infuriating when you’re working out at the gym for hours, maintaining a proper diet, and doing everything right but still seeing no results on the weighing scale. If you have ever thought about ‘why am I not losing weight’ despite all the efforts put in, know you are not alone. Most of us seem to share the same anger when all the hard work put in by us doesn’t seem to work out in our favor.
Today, we will look at the top 5 reasons why your workout efforts might be going in vain and how you can change all of that to get on the right path. Making these frequent errors could adversely impact your results, so it is important to understand them to make better choices going forward.
Why Your Workout Efforts May Not Be Paying Off
Keeping in mind that there is no magic potion for weight loss as it includes a mix of dieting and working out & needs a strategy, it is concerning when results are not visible. There could be a whole number of reasons helping you gain your extra weight. So, below I have compiled a list which may help you in overcoming five of the most frequent problems.
1. You Aren’t Simply Accounting All Of The Calories You Consume
Almost every person who looks for an explanation of why there is no weight loss or why they gained weight usually cites a lack of understanding about their daily caloric requirement. Even though eating healthy might be regarded as a good habit, it still might result in overconsumption of calories. It is well known that avocado, nuts, and olive oil are healthy but they are also high in calories, thus pushing you slightly above your limit.
Suggestion: You can sign up with MyFitnessPal or Cronometer, both of which allow you to count calories easily. More importantly, reduce your caloric intake by 200–500 calories below your baseline metabolism, which would be vital for weight loss.
Personal Insight: Even in my practice, many clients have been able to shed pounds just by paying more attention to the amounts of calories they consume. In relation to this, being aware of the total number of calories consumed in a day automatically guides people’s choices on how much food to eat and what type of food to eat.
2. You’re Taking Too Much Cardio
As much as cardio can help you cut down on calories, doing too much cardio can make it difficult for you to lose weight. Moreover, one of the effects of doing large amounts of cardio and not taking enough strength training is losing muscle mass, which can eventually slow down your metabolism because you overdid the cardio. Additionally, lacking sufficient muscle mass means that the total amount of calories your body can burn at rest reduces, making it hard for you to lose weight in the long term, which will eventually add up.
Suggestion: Focus on workouts that are well-rounded and include both strength and cardiorespiratory exercises. For cardio, schedule 2–3 sessions starting from 30 minutes to 45 minutes. Engage in strength workouts 2–3 times a week such that you cover all major muscle groups.
Data Convergence: There are studies that indicate that for fat loss while preserving muscle, a combination of strength training and cardio works better than cardio alone.
3. You Are Not Performing Any Strength Training
If you are not performing any weight lifting, which is also referred to as resistance training, then you are missing out on a great chance to increase your metabolic rate. The more muscle you have, the more calories you will burn, even while resting. This is because strength training increases muscle mass and therefore the number of calories used when resting also increases.
Suggestion: Incorporate 2–3 days a week of resistance training into your routine. Try to implement different types of squats, push-ups, deadlifts, and rows, which use more than one muscle group.
Expert Opinion: Strength training has been shown to be particularly beneficial when paired with fats in aiding weight maintenance and loss, and preventing further weight gain, according to American College of Sports Medicine studies.
4. You’re Not Sleeping Enough
In weight loss, sleep is crucial. Your sleep patterns affect the secretion of appetite-related hormones such as ghrelin (which enhances appetite) and leptin (which indicates satiety). This makes it difficult to adhere to a nutritious diet and lose weight, as you begin to seek out high-calorie and sugary foods.
Tip: Try to sleep at least 7–9 hours every day to support your weight loss efforts. Reduce caffeine consumption, make sure your bedroom is dark and cool, and set your sleeping pattern so that it’s consistent.
Scientific Insight: According to a review published in The Lancet Diabetes & Endocrinology, poor sleep patterns are associated with a greater intake of calories as well as poor fat metabolism, both of which contribute to weight gain.
5. You’re Feeling Stressed
Surges in cortisol, particularly as a result of chronic stress, increases energy intake, fat storage, and fat accumulation in the midsection, the stomach region. High levels of cortisol also lead to reduced recovery rates in workouts—hence loss of muscle and a sluggish metabolism.
Tip: Include yoga, meditation, or even brisk walking in your daily routine to reduce stress and cortisol levels. Which may increase your weight loss (i.e., burn off body fat).
Personal Insight: I have noticed, particularly after relaxation training is introduced to alleviate client distress. That many clients achieve homeostasis and maintain a balance between appetite hormone levels. And coordination with sleep cycles, helping them achieve weight loss targets at an accelerated pace.
Best Practices While Trying To Shed Off Extra Pounds That Are Effective
So that’s it for the common upsets and hurdles to your weight loss goal. It’s time to talk about the highlights of all the best practices that would help you accomplish that very mission of yours:
- Track Your Progress: Track your steps, calories burned, and workout intensity in a fitness tracker. Also, make a note of the foods you consume in a diary to analyze your eating patterns.
- Consistency Is Key: Losing weight entails having to shift your mindset to that of a long-term focus. Stay on track and do not get discouraged over temporary differences you may see along the way.
- Nutrition Is Critical: Prioritize food intake of whole and nutrient-dense options, including lean meats, a wide variety of vegetables and fruits, whole grains, and good sources of fats (omega-3). Limit fast foods and cut back on added sugars.
- Stay Hydrated: Sometimes we use the term ‘hunger’ when we mean ‘thirst.’ A good rule of thumb is to continuously drink plenty of water throughout the day. This helps curb the appetite as well as boost physical activity.
- Be Smart in Setting Future Targets: A smarter expectation is aiming for gradual and maintainable weight loss. Targeting 0.5 to 1 pound per week.
Conclusion
Whenever I hear someone say, “Why can’t I lose weight?” and they seem to work hard at the gym. I see it is one or more of these commonly cited mistakes. But in order to break past the plateau of progress, it becomes important to dial in calorie intake. Properly balance nutrition by combining cardio and weight training, get adequate sleep, manage stress levels. And take a more comprehensive view of the issue.
Were your weight loss battles equally tough, despite your continuous hard work? Comment below with your insights and experience on how to tackle such issues. Let’s spread the word and grow more!