Think you’re not losing enough weight despite eating well and exercising often? Well, like it or not, perhaps these are not enough. Shedding those extra pounds can be a tricky affair, and you might need to put in some more effort.
Maintaining overall body wellness is a lifestyle choice. You may be all pumped up about finally having kick-started your workout routine but disappointed with the results. Worry not; we have pointed out some of the areas where you might be going wrong!
Not Sticking to a Balanced Diet
Your kitchen is the first place to look if you feel you’ve failed in achieving your target weight. It’s not enough to cut calories. You also need to provide enough fuel to your body. All-natural, whole foods are the best way to go!
A handy tip is to opt for foods that have the fewest ingredients on the label. Many processed foods are often labeled as ‘health foods’, but they actually contain unhealthy additives that you should try to avoid.
Excluding Carbs from Your Diet
A strict no-no to carbs is probably not a good idea! Don’t be misled by the idea that carbohydrates alone are making you fat. On the other hand, if you totally miss this macronutrient, it might eventually lead you to unhealthy cravings and binge-eating.
Instead, go for healthy, complex carbs such as sweet potatoes, brown rice, quinoa, oats, peas, beans, and whole-grain bread. Starchy carbohydrates slow down digestion, thus releasing glucose into your bloodstream slowly.
Say No to Overeating for Good
Cleaning up your diet in a major way is the main mantra to losing weight. Your body must have a caloric deficit, which means you need to burn more calories than you consume. However, don’t end up depriving yourself. Obsessing about the calorie count and checking the weight-scale every day is not a good idea.
Eat small portions at regular intervals to keep your weight in check. Chew slowly and stop before you start feeling full. By indulging in healthy snacking during the day, you can keep overeating at bay.
Avoid Too Much Cardio
Cardio is undoubtedly a crucial part of your workout routine, but too much of it can eat into your lean muscle mass. This will do more harm, as your body will become more focused on endurance, storing energy in the form of fat, and ensuring your body has ample reserve fuel. It increases your appetite considerably, making you more vulnerable to unnecessary snacking or overeating. While cardio keeps your heart in good shape and gives a boost to your metabolism, it is not advisable to go for cardio more than twice a week.
Don’t Skip Lifting Weights
While we’re not against cardio, you must complement it with some form of strength training. Running or biking is surely good for losing weight and building lean muscle, but you should back it up with weight-lifting. Some interval training can be highly effective at promoting hormones that burn stubborn fat.
Implementing some resistance training to your workout regime should also not be compromised. Before lifting weights, you should start with body-weight exercises such as push-ups, squats, and lunges.
Perhaps You Need to Work Harder
There isn’t a fixed, one-size-fits-all formula when it comes to losing weight. You need to find out, mostly by trial-and-error, what works best for your body. Spending hours at the gym does not guarantee weight loss in every case. Make sure your workouts are intensity-dependent and not time-dependent.
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Take Time to Recover
Once you achieve the afterburn, you can take a day off to focus on different muscle groups. On the other hand, if you prefer to have a complete workout for your body, set up a routine to do a heavy workout with your entire body on one day, followed by light cardio or stretching on the next.
Alternatively, you can also take a complete rest the next day. During these recovery days, your body gets time to burn fat. It’s good to push yourself but also listen to the signals of your body.
Don’t Stress Your Body
Exercise acts as a stressor, impacting your body negatively if you don’t give it recovery time. Stretching too much leads to the excessive release of cortisol, a stress hormone. While it is normal and provides energy to your muscles, too much exposure to cortisol can result in stubborn fat in unwanted areas.
It is also essential to take adequate care of your mental health for a fit and fabulous body. Your body also releases excessive cortisol when you have a stressful personal or professional life. To achieve holistic wellness, you should keep your stress levels in check!