Have you been trying to lose weight for some weeks or even months now? Do you work out, pay attention to your nutrition and even take supplements? But, you hardly see any results? Here are four possible reasons why weight loss does not begin yet.
Forget Counting the Calories
Do you count your daily calorie intake like a maniac? Do you starve? Don’t do it!
Instead, pay attention to the quality of the food you consume and reduce the calorie intake gradually.
If you want to get long-term weight loss results, always keep in mind the following keywords: quality, quantity, and patience.
It is not as complicated. Just eat 4-5 times a day smaller portions of healthy food. Drink 2-3 liters of liquid. Mainly water. Forget those sugar-rich beverages and juices from the shop.
You can read more about why calorie counting does not work here.
Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle. The loss of muscle will not only reduce strength, but it will also slow down your metabolism. If your metabolism slows down too much, you’ll have a tough time burning fat. ~ Source: bodybuilding.com
It is unbelievable that there are still people who think that with starving and with 1-2 hours of cardio the fat on their body will melt like snow in 30 degrees.
If you do this, you just slows your metabolism and burn your muscles. So, you are just going to be weak and tired.
Do you know what works for me? Having cardio 3 times a week but I always do different exercises. For example, on the first day I run, on the second I do high interval training, and on the third, I punch the heavy bag. Each of my cardio workouts is no longer than 30-40 minutes but intensive.
This way my body does not get used to the same exercises. Plus, my training is not boring.
You Have Too Much Protein
It is just a legend that if you take in fewer carbs, you must increase your daily protein intake drastically. It is only true for bodybuilders who do not want to lose muscle mass. But, you are not a professional bodybuilder, are you?
A healthy adult needs about 0.8-1 gram protein daily per body kilogram. Of course, if you work out hard, you can increase the daily amount a little bit more. But, keep in mind that the significant portion of your protein intake should be from healthy, natural resources. Do not overdo protein shakes as well. 1 maximum 2 per day will do.
Being Afraid of Carbohydrates
Not all the carbs are equal. There are good and bad ones. You do not have to be afraid of the good carbs since they help muscle building and keep your insulin level at a healthy level.
Good source of carbs are the whole grains, oat, brown rice, veggies, etc. You should include them in your eating regime.
On the other hand, you should avoid bad carbs like sugar-rich products.
For men with ideal body weight, 4-6 gram of carbs per body kilogram is the optimal, while for women the daily amount is 3-4 g.
If you want to lose weight, lower your daily carbohydrate intake to 2 g per body kilogram.
The following infographic lists a few more other reasons why you cannot lose weight.