Been Working Out But Not Losing Weight – Are you wondering why you are not losing weight when you exercise more than ever and watch your diet? This can be caused by common diet and exercise mistakes that people make when trying to shed pounds.
It is important to remember that each person’s weight loss plan is different, so what works for others may not work for you, Roxana Ehsani (RoxanaEhsani.com), Registered Dietitian Nutritionist (RDN) and National Media Representative for the Academy of Nutrition and Dietetics, said
Been Working Out But Not Losing Weight
“Everyone has a different lifestyle with different abilities, needs and goals. Therefore, exercise programs should be tailored to the individual,” says Roger Franco, assistant fitness manager at Crunch Fitness Fort Greene, New York.
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Dr. Cary Denay, American College of Sports Medicine (ACSM) Fellow and Team USA Figure Skating Physician, said
That one of the biggest mistakes people make when trying to lose weight is thinking they can eat more because they exercise more.
“If a person’s goal is to lose weight by increasing physical activity, the caloric intake should remain the same as before gaining or losing weight,” he said.
McLean Guzman, the chief scientist of the Medi-Weightloss program, who is also a pathologist and therapist, said.
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A woman looks at the dashboard of a treadmill. Exercise and diet go hand in hand when it comes to weight loss. A woman looks at the dashboard of a treadmill. Exercise and diet go hand in hand when it comes to weight loss. Stock/Getty Images Plus
Strength training can help you maintain muscle mass, which uses more energy than fat, helping you not only lose weight, but keep it. Although cardio burns more calories than strength training, your metabolism stays elevated longer after lifting weights than it does after cardio.
“Doing it right means doing a combination of cardio (high-intensity) and strength training to get the benefits of cardio and the positive metabolic effects of strength training,” he said.
“If that happens, you’re likely to lose water (initially) and fat (over time) while building muscle,” says Denay.
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“These changes can lead to some changes in body shape,” such as a shrinking waistline, even if your weight on the scale hasn’t changed at all, he says.
Ehsani agrees. If you’re trying to lose weight despite a balanced diet and exercise, “maybe your body weight hasn’t changed, but your body composition has changed in a positive way, like body fat but more,” he said.
Get a DEXA (dual-energy X-ray) scan to check your overall weight, body fat percentage, muscle percentage, and bone health, the RDN advises.
A man in oversized jeans holds a measuring tape around his waist. Losing inches on your body does not mean you will lose weight. A man in oversized jeans holds a measuring tape around his waist. Losing inches on your body does not mean you will lose weight. Stock/Getty Images Plus
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In many cases, people “overeat” which causes them to be hungry and overeat, which is “the body’s response to extreme hunger”.
They “pause” to get a good meal, but “this disrupts the circadian rhythm and sets the stage for hunger and overeating,” he said.
When we cut calories too much, our bodies adapt to the lack of food by conserving energy. This means that our metabolism slows down, movement decreases and appetite increases.
Instead of cutting calories, you want to “question your calories,” said Clark, noting that “as one client told [me]” “When I ate breakfast and breakfast for dinner, I lost weight quickly … like my fat just melted away.
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While cutting calories is the most common weight loss method to change body composition and slim down, Franco says you need to analyze the nutritional value of each food item.
A diet with good nutrition (such as vegetables and lean meats) with a low glycemic index can help “increase muscle mass, increase energy and increase
Studies have shown that when given large portions, “people tend to eat more food than usual,” Guzman said. Therefore, portion size plays an important role in weight loss.
There are many strategies that can help control portions, from using small plates to eat at home, “because small plates hold a small amount of food and you will be difficult to eat too much on a large plate,” to a small order at a restaurant and asked them to pack the rest to take home, he explained.
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According to Guzman, keeping a food journal is another key tool that dieters overlook. It tracks calorie intake, types of food consumed, and portions. According to him, keeping a journal allows people to “be more aware of certain foods that lead to weight gain.”
There are many apps that allow you to scan your food and provide nutritional values such as calories and macronutrients (protein, carbs and fat). Check your feed when you first log in to make sure the data is correct. You may find that you are consuming more than recommended and therefore are no longer in a calorie deficit.
Guzman said the number of calories you eat is as important as the type of calories you eat because there are many hidden calories in certain foods, for example, “two hundred calories of spinach is not the same as two hundred calories of cookies.” ,” he said.
Most of the time, the diet of most Americans lacks fruits and vegetables. “Fruits and vegetables are our low-calorie foods, so if your goal is to lose a few pounds, adding fruits and vegetables to your diet and eating less can help you get there,” Ehsani said.
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Fruits and vegetables are also rich in vitamins, minerals, dietary fiber, antioxidants, and nutrients that are important for overall health.
Carbohydrates are often the first food people cut when trying to lose weight. But if you exercise a lot and eat a low-carb diet, you will notice a decrease in energy and performance. “That’s because carbohydrates are the main source of fuel that your brain and muscles need every day to function,” says Ehsani.
“Eating the right amount of carbohydrates will give you the energy to exercise longer and more and ultimately lose weight,” he says.
Slices of wholemeal bread. Carbohydrates are an important source of fuel for your brain and muscles. Slices of wholemeal bread. Carbohydrates are an important source of fuel for your brain and muscles. Stock/Getty Images Plus
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People often eat more protein instead of carbohydrates in an attempt to build muscle. But eating too much will not help you lose weight because it will accumulate as fat. Too much protein will also put stress on the kidneys and can cause constipation, warns Ehsani.
The rise in obesity in America is “positively correlated” with increased consumption of processed foods, Clark warned. So you should “worry less about sugar/carbs and more about processing” and make time to cook real food.
A woman is eating a salad at the table with fruits and vegetables. Eating more fruits and vegetables is the key to weight loss. A woman is eating a salad at the table with fruits and vegetables. Eating more fruits and vegetables is the key to weight loss. Stock/Getty Images Plus
Ehsani explains that research has found that people who don’t get enough sleep are more likely to make unhealthy food choices rather than get enough rest.
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“Lack of sleep can change our stress, hunger and appetite hormones,” says RDN. During the day, you may eat more to stay alert, have frequent snacks, and reach for sugary or caffeinated beverages.
Your stress levels may be sabotaging your weight loss goals. “When our stress hormone, cortisol, is active and high, it can lead to weight gain,” says Ehsani. Stress reduction techniques such as deep breathing, meditation, and yoga can help calm these stress hormones.
A man is sitting at a table and looks stressed with his hand on his face. Stress levels can sabotage your weight loss goals. A man is sitting at a table and looks stressed with his hand on his face. Stress levels can sabotage your weight loss goals. Stock/Getty Images Plus
Su Kim is a journalist based in London, UK. He talks about different lifestyles, especially travel and health. Su covered the COVID-19 pandemic from 2020 to 2022, including an interview with the president’s chief medical adviser, Dr. Anthony Fauci. Su has reported on many important events, including the Black Lives Matter movement, the US and Canadian elections, and
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