The Battle of Bulge is not just associated with the Second World War alone, it is also associated with weight loss (albeit in a funny way). Most people go to all lengths to contain their muffin tops and some of them do wander into unfamiliar territories and end up making some mistakes every day.
They are battling the bulge on the central part of their bodies and are making it harder for themselves with their persistent indulgence and poor choices. This article is about what is stopping some people from losing weight as per their expectations and how they can set it right with minimum fuss.
Such people do take actions ranging from going on a sensible diet and working out before they move to eating nonsensically or just not eating anything at all. Worse, some of them may even go to all lengths to stay on a junk and alcohol-based diet to sabotage their hard work. Add to it a poor sleep cycle and stress, and you would understand why none of their workouts and fitness diets are working.
These mistakes may seem silly at first but they soon grow into king-size blunders. You would almost always find people trying all unproven and even potentially dangerous activities that often backfire and cause serious health problems. We are looking into some of those inappropriate ways that you need to stay away from.
It is important to understand that we are all unique in our special ways and so are our fitness requirements. What’s sauce for the goose is certainly not the sauce for the gander, and that’s why you should always insist on getting a personalized fitness and dietary plan from your trainer.
Even if you do the above step right, you might not be losing your belly fat in a linear way or maybe even none at all. This is no cause for panic but you might want to go back to your fitness trainer and nutritionist to know if they need to make any adjustments.
Experts’ opinion: We recommend making some smart, incremental changes to your lifestyle like starting your day with green tea, detoxing your liver every weekend, warming up before the workouts, consulting a health and fitness expert virtually, and exercising indoors in the wake of an epidemic.
It is not always true that the weight loss results are not showing up because of the absence of willpower and dedication, sometimes it is also because of following wrong information. So many people give up on their fitness goals midway every day because they keep on making some fundamental mistakes and still expect themselves to get positive results.
Here are some common mistakes that may stop you from losing some extra flab:
It is one of the most common weight loss mistakes that are harmful and carries a misconception in the mind of numerous people. Most people believe that if they deprive their body of food, they will become slimmer or fitter. This is wrong and unfounded.
No one has ever lost weight properly by simply giving up on food. When you deliberately refuse to eat, the body signals the organs to slow down the metabolism process. This also leads to various health issues like vomiting, tiredness, hair loss, skin problems, and may court various illnesses too.
Caution: As an exception, some thyroid patients might find this article useful.
Exercise is one of the most successful ways that help to stay in shape. You may take a brief rest if you have injured or overworked yourself (and your fitness trainer would be the best judge of it), but that’s no excuse for giving it up altogether.
Persisting with a good diet plan and engaging in physical exercises would always help you get the most of your fitness regime. We recommend you start with no equipment workouts at home if are not yet prepared to set your fitness goals. Doing yoga too would help you focus and channel your energies in a better way, provided you stick to it.
Also read: 5 Mistakes to Avoid in a Gym
Losing weight is a near-impossible task if you are relying on some miracle or some magical quick fix. It is so because you could be fatter for a large number of reasons like eating too much junk foods, drinking too much alcohol, living in a stressful environment, hereditary reasons, or a combination of them.
You should note that unlike medication drugs, weight loss supplement manufacturers do not guarantee that their products are safe. Touted as natural safe-top-use, such products may not necessarily good for you. It is best to stick to natural ways to lose weight by controlling your dietary and lifestyle practices.
Tip: With regards to taking any health supplements, it is best to consult your healthcare specialist and fitness trainer first.
Even if you are taking a healthy diet, you should not overeat. We advise you to replace the big bowls, plates, and containers with small sizeable plates for all your meals. Portion control is a natural reflection of your willpower and determination- you can thus consider reducing your portions with small sizeable plates to check over-eating.
Experienced fitness trainers do not ask you to give up on your indulgences in a go because they know it could backfire. They thus advise you to follow the Pareto Principle- you could follow 80% of the diet plan and indulge yourself for the remaining 20%.
Some of the major side-effects of not chewing your food apart from weight gain include poor absorption of vitamins and nutrients, constipation, abdominal spasms, and bloating. Chewing food could prevent a number of these daily discomforts and also aid in the proper transport of nutrients in your body.
On a funny note, you can ask yourself, “What good are your teeth if you are just gulping down your food even without letting yourself know what it is? If your intestines are supposed to do all the hard work, are you even eating?”
Through nutrition and exercise play a pivotal role in the weight loss journey but if you don’t give your body the sleep it needs, your efforts aren’t going to be maximized. The hormone imbalance in the body caused due to insomnia counters your attempts to shed some flab.
A medical study highlighted that when dieters slept for only 5.5 hours per night, they lost 55% less weight from fat than they did when sleeping for 8.5 hours. This was despite all the candidates following the same dietary and workout habits during the experiment.
Focusing on cardio workouts leads to many benefits but often fat loss isn’t one of them. Cardio exercises do burns calories during workouts but they don’t help you burn calories. Strength training results in excess consumption of oxygen in the post-exercise period, thus increasing metabolic rate.
You could always experience a higher rate of calorie burn with targeted exercises. We recommend doing high-intensity exercise sessions with low-intensity on alternate days, but you should take the seventh day off. This would help your body’s tissues repair themselves in a better way.
Weight is not the only measure to assess your health. If you are too obsessed with the weighing scale, you are likely to get demotivated as there is no major change in numbers daily. It is recommended to limit weighing yourself to once a week and consider other factors like how your clothes fit, your body-fat percentage, how you feel, and your overall lifestyle to measure your progress.
If you reduce calorie intake you lose weight but that does not mean that lowering more calories will lead to more weight loss. If there is too much calorie deficit in the body it is likely to enter starvation mode which results in fostering an unhealthy relationship with food.
If you drastically reduce entire food groups from your diet, you might end up with lower energy levels and reduced metabolism rates. You should also know that there’s a huge difference between low-calorie and nutrient-rich foods. The quality of your calories determines your satiety, blood sugar levels, hormonal patterns, and overall health.
Tip: A serving of diet soda does not offer any nutrition but it will spike your blood sugar levels. Go for nutrient-rich foods instead of obsessing over the low-calorie ones to lose weight faster.
Going all in at once takes you away from your weight-loss plans. You should rather start easy like cutting 500 calories from your daily intake, eating five servings of fruits and veggies per day, working out, etc. It might be difficult at first but you can do it with some self-discipline.
It would be best to slowly integrate healthy habits into your routine in manageable chunks to master each change. Your fitness trainer and discipline shall help you get to the other end faster.
You could be doing everything right and might be getting visible results too. However, you should stay away from the dreadful phenomenon called Weight Loss Plateau. It refers to a rapid increase in weight and a lowered fitness level immediately after you have made your fitness plans a bit lenient.
There is nothing wrong with entering a phase of weight loss plateau, though it would be advisable to go back to the drawing board to figure out how you can correct your eating habits. You can use it as a stepping stone to come back even stronger than the last time by not repeating the same mistakes.
The key is to do the basics right and to persist with them. With proper persistence and discipline, losing some extra flab would just be a matter of time!
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