Weight loss occurs when you burn more calories than you consume. Exercise not only increases your metabolism and helps you burn more calories, but also has a number of other health benefits.
Countless people join the gym to reduce body fat, but not everybody succeeds. If you’re exercising all the time, but are having trouble losing weight, you may be committing some of these common mistakes.
You are doing too much cardio
Cardio (as in running, jogging, swimming) keeps your heart healthy and boosts your metabolism. However, only doing cardio or doing too much of it, can actually add to your weight problem.
Longer cardio sessions like going for regular 10-mile runs can reduce your lean muscle mass, which is essential for increasing your metabolism and burning more calories. Moreover, cardio also increases your appetite, so you may end up snacking more or overeating.
You are not lifting weights
The best way to lose weight and build lean muscle is by doing some form of resistance training, like lifting weights, in addition to your cardio.
Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass, increases metabolic rate, and burns fat. The more muscle tone your body has, the more fat you’ll burn.
You are not exercising at the right intensity
More time spent exercising does not always result in more weight loss. Your exercise should be intensity dependent, not time dependent.
Increasing the intensity level of your exercises can help to burn more calories. High-intensity exercises (running, pushups etc) burn more calories that come from fat than low-intensity exercises (walking, cycling etc).
One way to lose weight is to mix up your exercises. Alternate, high-intensity with low-intensity. For example, if you jog regularly, add high-intensity sprints to your routine.
You always do the exact same exercises
The body is very good at becoming efficient at what it does regularly.
If you follow the very same exercise routine, over time, your body will get used to it, and you will burn fewer and fewer calories doing it. You may lose weight initially, but weight loss will slow down and eventually stop.
Therefore, the more you mix up your exercises, do different things and challenge your body in different ways, the more calories you are likely to burn over time.
For example, you could mix up high and low-intensity exercises. Also, combining cardio and weight lifting can help you lose weight quicker than cardio alone.
You are not taking time to recover
Recovery and rest are often more important than the exercise itself. It is during these periods that your body does most of the actual fat burning. Give yourself sufficient time to fully recover, so you’re ready to work hard the following day.
Help your muscles recover by exercising different muscle groups on different days. Also, include rest days in your exercise routine, and make sure you’re getting enough sleep every night.
You are not moving enough
If you spend more than 8 hours sitting, that could be another reason you’re having trouble losing weight. Exercise burns calories, but it simply cannot compensate for a sedentary lifestyle.
Sitting for just a few hours causes your body to stop making a fat burning enzyme called lipase. Therefore, in addition to exercise, try to be as active as you can to burn calories.
Take regular breaks from the computer, stand and stretch every hour, take walks whenever possible, use the stairs, limit your TV time, etc.
You are not getting enough sleep
It is important to get enough sleep if you’re trying to lose weight. Less sleep can reduce energy levels, affect exercise performance, and slow down your metabolism, making it more difficult to lose weight.
A lack of sleep also increases hormones that stimulate appetite and increase hunger. This makes you crave for more high-calorie junk foods, resulting in weight gain.
More importantly, sleep is the time when your body repairs itself after a day of hard exercise. Aim for at least 7 to 9 hours of sleep each night.
Disclaimer: All material on Hidoc.co is provided for informational purposes only and should not be taken as a substitute for professional medical or health advice. Always seek the advice of your physician for any questions regarding your symptoms or medical condition and before taking any home remedies or supplements.