Dieting And Exercising But Not Losing Weight
Dieting And Exercising But Not Losing Weight.
Have you been trying to lose weight, to no avail? Here are 6 reasons why that’s happening and what you can do about your weight. This post is for people who aren’t at their ideal weight.
It is not for people with medical issues, resulting in their inability to lose weight (for example, thyroid issues). It’s not for people who are underweight — if you’re already underweight (BMI under 18.5), you might want to look into how to “gain” weight, not how to “lose” weight. Strive for a healthy lifestyle and a healthy body, not an emaciated one. If you have bulimia or anorexia, please seek help as these aren’t trivial issues. There are many people out there who can help you and are waiting for you to reach out to them.
Let’s start with the first reason you are facing a weight loss plateau…
1. You have too many excuses why you cannot stick to solution
Do you always have a reason not to exercise?
“Oh I’m too tired to exercise. I’ll go tomorrow.” (And then you say the same thing tomorrow.)
“I want to stick to my diet, but I’m also having a strong craving for X. I’ll restart my diet after I eat this.” (But you never do.)
“I’m too busy to go to the gym. You guys go ahead without me.” (But somehow you still have time for Facebook, Youtube and Twitter) I certainly believe there is a smile on your face because this is you.
How to Fix Them
Just like the people who sue McDonald’s for their obesity, you’re not going to lose your weight by pointing fingers at others or your circumstances, be it your parents, your friends, your environment, your country, the society, the media, or the world. The minute you take responsibility for your current weight, you will realize it’s up to you to achieve your ideal weight. No excuses, no nothing. It’s up to you to set healthy living goals, create healthy living plans, and work on them, so you can start to live your ideal life.
2. You eat uncontrollably
I know by now someone could be reading this and say, but it is good to eat what you want. Yes, but sometimes you don’t have to eat like you are going for a war fight and won’t eat again in life. If you eat more than you should, you have no expectation than to gain excess weight. For excess weight and muscles means you have been consuming more calories than your body needs (or at least you used to), which in turn has led to the excess calories being stored away as fat deposits.
How to Address This
Know what you eat. Often times, excess eating comes from not planning your meals. You eat based on your whims and fancies, without considering whether you need to eat or not. Consuming an excess of calories a day may not seem like a case for concern, but imagine doing that every day. Overeating 500 calories a day means taking in an excess of 3,500 calories a week – equivalent to 1 pound of fat a week, over 4 pounds a month, and 52 pounds a year!!
Take charge of your meals. Identify your body’s daily energy needs. Then, create your ideal meal plan based on your daily energy and nutritional needs.
3. You turn to food for comfort (You eat not to fill yourself, but your emotions)
I was once like this, I eat any time my body says, go eat something. It almost become an attitude that when something lovely happens my mode of celebration is going for more food.
Rather than eat to feed your body, you eat to feed your emotions, such as when you feel unhappy, stressed out, anxious, angry, disappointed, empty, or [insert emotion here] . Since eating triggers the release of serotonin, a hormone believed to contribute to happy feelings, you feel happy for a short while. It seems like the eating is justified because you emerge a happier person.
However, since food does not address the original issue, the issue arises again after a while. You keep eating to offset your negative emotions, to regain that feeling of peace. This creates an erratic eating behavior that has zero connection with your physical needs.
This overeating builds up over time. You slowly gain weight. Before you know it, you’re heavier than you’ve ever been, which crushes your already diminishing self-confidence.
Anguished, you turn to eating for comfort. This sets you off on new cycle all over again, making you gain more weight.
How to Address This
Control your emotion, and don’t let food control you. If you have to eat when ever your emotion controls you to consume more food, it will be so difficult to lose weight.
4. You are not taking the right diet
A research funded by National Institutes of Health had obese participants follow three different diets with the exact same calories for four weeks. These three diets were: A low-fat diet, a low-carb diet, and a low-glycemic index diet.
In the end, it turned out that participants burned about 300 calories more a day on a low-carb diet than they did on a low-fat diet, and 150 calories more on the low-glycemic index diet than the low-fat diet. The researchers do not have a conclusive reason on why this happened, but they believe that it’s because the low-carb and low-glycemic index diets do not trigger starvation response in the body since they do not cause a surge and crash in blood sugar. Weight loss efficacy aside, I also believe quality intake of food is important for good health.
How to Address This
There are a lot of different (weight loss) diets out there, I’m not going to suggest what diet you should take; rather, I think you should read up about them yourself, experiment, and pick the one that is best for you, i.e. it is healthy for you and helps you lose weight most effectively.
Where quality of food is concerned, cut out junk food, fast food, highly processed food, deep-fried food, sugar-laden food, food with high sodium content (such as potato chips), and carbonated drinks. These food usually have a high level of preservatives and low nutritional value. I think there is no dispute that these are all unhealthy for you in the long run.
5. You don’t work out
Wake up, eat, sit, use the computer, lay on the couch, watch TV, lie on the bed, sleep. You don’t exercise, you don’t do any physical activity, you don’t get your body moving at all. The cycle starts all over again the next day.
How to Address This
Firstly, start exercising. At least three times a week, 30 minutes each time. This is the recommended regime for weight maintenance. For those who want to lose weight, step it up by exercising more regularly every week, and for 45 minutes to one hour for each session. Don’t exercise more than one hour per session as it has been shown to have diminishing results on weight loss (due to the body being overworked and cutting back on its metabolic rate instead).
When you exercise, incorporate resistance training (muscle building) and cardio (aerobic exercise). There are many arguments surrounding whether cardio is good or not. It’s up to you on which argument side you want to take. I think doing both in tandem are essential to proper weight loss. [ Best Exercise And 7 Benefits To Your Health ]
Secondly, as you incorporate exercise into your life, incorporate more physical movement into your daily activities too. Instead of driving to a nearby store, walk. Instead of taking the elevator, climb the stairs every once in a while. Rather than laze around and watch TV in the evenings, go out for a nice evening stroll.
6. You have an endomorph body type
Endomorphs tend to retain fat, leading to weight loss plateau
Endomorphs have it harder than other body types when it comes to losing weight (as opposed to ectomorphs and mesomorphs), because the endomorph body type is predisposed to storing fat than losing it. If you’re reading this article, you may well have the endomorph body type.
What characterizes the endomorph body? Here are some simple indicators (From Tom Venuto’s Burn the Fat, Feed the Muscle):
Wide waist and hips
Waist dominates over chest
Tendency to always store excess calories as fat (can’t get away with overeating)
Keeping fat off after it is lost is a challenge
Tendency to be sluggish, slow moving and lacking energy
Fairly good strength levels
Extremely difficult to lose weight (requires great effort)
Bouts of fatigue and tiredness
Tendency to gain fat easily as soon as exercise is stopped
Tendency to lose fat slowly, even on a “clean,” low fat, low calorie diet.
Often overweight, even though they don’t eat very much
Respond best to frequent, even daily, training
It’s possible that you were born an endomorph, due to genetics.
How to Address This
It doesn’t really matter that you have the endomorph body type as much as it’s about what you do about it. The endomorph body type is not a bad or good body type per se; it just is.
If you consider this from a different point of view, having a body that is resistant to fat loss is actually a good thing. It means your body is functioning as it should. Our bodies are designed to store fat as a self-preservation mechanism. As an endomorph, if you are ever in a famine, you have a much higher likelihood of survival than others!
Go for a high protein, medium to low carb diet. It is said that high protein, low to moderate carb diets work best for the endomorph because of carbohydrate sensitivity and insulin resistance.
Up your training. This means increasing the duration (length of each session), frequency (number of times you exercise a week), intensity (how hard you work out during the session), or a combination of the above.
Frequency: For an endomorph, the metabolism is usually quick to decrease after each exercise. Hence, endeavor to be in motion as often as possible to keep your metabolism up. See if you can try to exercise at least 4-5 times a week.
Take up some sports or recreational activities in addition to your regular workouts in the gym. In addition, it is important that you make a lifelong commitment to fitness rather than go for quick fixes, because the constant activity is important to keep your metabolism at a healthy level.
Use metabolism-stimulating exercises. Weight training exercises that utilize large muscle groups like the back and legs are extremely effective for stimulating the metabolism and for stimulating the hormones that increase fat burning. High rep compound leg exercises (squats, lunges, leg presses, etc.) are particularly effective for this purpose.