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5 Unbeliavable Reasons You Are Not Losing Weight

5 Unbeliavable Reasons You Are Not Losing Weight

So you decided to lose weight? It is a commendable goal, and the benefits are plenty such as self-esteem, energy, preventing disease, lower health costs and overall quality of life. Nowadays, especially with the significant increase of obesity, people are well informed on how to lose or maintain a desirable weight, and there are many very well-known tips on how to do it.

Having said that, in many cases weight losing goals are being sabotaged, and yet you are doing everything right. Or maybe not? Many of the obstacles seem conceivably controllable and easy to overcome, yet your weight goals are elusive. Here are some not so typical reasons you may be struggling with the weight loss.

1. You Are Not Eating Enough

eating
    Image credit: Ann Larie Valentine, Flickr

    May it seem easy enough right? Eat less and exercise more they say, but the body is actually more like a finely tuned and intelligent machine that needs to be handled with care. When cutting calories be careful not to cut too many since leaving too many on the plate can be just as bad to weight loss as eating too much. When you decrease calories, your body will go into starvation mode, and that will lead to a crash in your metabolism.

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    Lazy and slow metabolism is the quickest way to stop weight loss and what typically follows is starvation, frustration, lethargy and even depression which will eventually lead to more fat accumulating again. The best way to battle this effect is to try making subtle drops in calories between 200 and 500 calories per day, depending on your current intake.

    Calorie counting and tracking nutrients such as proteins, carbohydrates, and fats can be really tedious. For those not accustomed to it, it can prove to be downright overwhelming and intimidating. But really it’s not that hard and can even be fun. Just take your time and do some research, measure all of your foods so you get an idea of portion sizes and the nutrients and calories each food contains.

    2. You Are Doing Too Much Cardio

    cardio
      Photo credit: MilitaryHealth, Flickr

      Believe it or not, it’s true! Though it may sound like a paradox, when you are doing too much cardio, thus burning more calories than you are acquiring to lose weight, it can cause unfavorable metabolic adaptations. It has been proven that doing high-intensity interval workouts instead of the long jog on a treadmill will burn far more fat, so your fat loss won’t be stalling.

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      Try to add one extra day of pure HIIT (High-intensity interval training) using a total-body circuit and do each exercise for 30 seconds and rest for 30 seconds more before moving to the next exercise. Instead of a basic sprint interval, you will initiate your entire body thus further boosting your metabolism. As a finisher at the end of the training, you can use an aerodyne bike, stationary rowing machine, weighted sled, etc. and do it in so-called max-effort intervals in 15 seconds on and 15 seconds off.

      3. You Are Not Doing Strength Training

      strength
        Image credit: Jon Clegg, Flickr

        Just like the previous dilemma, the answer is weight training. Weight training will produce a phenomenon called excess post-exercise oxygen consumption or shortly – EPOC. This means that after your workout, your metabolism is going to stay elevated even up to 72 hours after an intense training session, and continue burning calories even after you are all done with the training. So in terms of body fat reduction, the EPOC is the gift that keeps on giving.

        Now, if you are carrying too much fat, especially around your lower abs, that means you might have low testosterone levels and the consequences of that can be far beyond “love handles”. It can affect your health, sexual life, and your overall mood. So, if you want to raise your testosterone levels, you will need to focus on total-body and heavy lifts which will stimulate a lot of muscle growth, unleash a massive hormonal response and demand an intense neural drive. This heavy strength exercises will also speed up your fat loss quicker compared to, for example, biceps curls and calf raises, and shed fat faster. To sum it all up, your workouts must consist of deadlifts, heavy squats, lunges, barbell presses (flat or overhead), carries and heavy rows.

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        However, if you are not used to heavyweight lifting, be sure to take all the safety precautions. Do not overestimate yourself by taking on more than you can deal with; use a weight lifting belt for deadlifts and similar exercises; always have a partner to spot for you.

        4. You Removed Fats from Your Daily Menu

        Next28 10 Healthy fats
          Image credit: Next TwentyEight, Flickr

          Here is yet another paradox to add to this list. So here’s the real deal – to lose more fat, you’ll have to eat more fat! It is understandable why this seems counter-intuitive, but be aware that healthy fats such as animal fats, coconut oil, real butter, avocados, and nuts will actually make you leaner yet more muscular. These fats will keep you full while maintaining your good testosterone levels.

          Also, eating healthy fats will force you to lower your carbohydrate intake giving you the desirable and lasting results. So, try to consume at least 30% of your calories from healthy sources of fat and dismiss artificial fats that can cause many health problems (especially heart diseases).

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          5. You Are Not Resting Enough

          resting
            Image credit: Clare Black, Flickr

            And for the last, but almost certainly not the least reason why you are not getting your results is that you do not have a good resting routine. So if you are training hard in the gym and have a clean and healthy diet but still not seeing significant and desirable progress, this is probably your culprit.

            Some studies have shown that shortchanging your sleep will slow down fat oxidation and at the same time increase muscle loss up to 60%. Sleep deprivation will also wreck your muscle gains since it will interfere with recovery and with growth hormone production which is happening at night during your sleep cycles. Try to get at least eight hours of good sleep every night, and the results will naturally come your way.

            Less is More

            less is more
              Image credit: Winnifredxoxo, Flickr

              The term no pain – no gain is often misunderstood. In some situations, this is a way to go and many people are under the belief that more is better. But this is not always the case when you are trying to get some real results, especially when you want to lose weight, while at the same time trying to gain some muscle.

              The best way is to be moderate no matter what your goal is especially when you are working hard in the gym and in the kitchen as well. Try not to be exclusive – occasional pizza, pancakes, and ice cream will certainly not hurt you as long as you make these foods to be the exception and not the rule. All you need are a few simple tweaks to get you back on the right track, and within a few weeks you’ll start seeing the results, be sure of that.

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              Dejan Kvrgic

              Blogger, Writer

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              Last Updated on October 24, 2019

              25 Quick and Healthy Lunch Ideas for Work

              25 Quick and Healthy Lunch Ideas for Work

              Have you ever had those moments where you are running out the door and suddenly you realize you forgot to pack a lunch… again!

              Let me paint a picture for you, and you can tell me if it sounds familiar or not.

              8:45: Oops… forgot to make breakfast! You grab a granola bar and head out.

              10:00 You feel a crash coming on. Time for a coffee!

              3:00 You lost track of time. You are STARVING! You gorge yourself on the nearest fast food joint you can find. The day begins to trickle by again. You snag a few more coffees, sodas, and a couple candy bars to hold you over as your energy begins to crash and stress takes over.

              8:00- Feeling ravenous again!! You gorge yourself on Pizza. A well-deserved treat.

              12:00- The hunger begins to strike again. You try to muster up the willpower to keep you from running to the fridge.

              Look, if that scenario at all hit home, then you are not in good company. Working as a fitness professional has really taught me quite a few things: one of them being just how bent our modern culture is towards an unhealthy lifestyle. Convenience is key in our society. While that can produce a productive and fullfililng life in some instances, I have also seen some side effects. I see the people who feel like they are dragging through each day, hoping to find the balance between a successful career, thriving relationships, and abundant health!

              Here is the good news: there is an answer. If you are one of those people struggling to make a change in their life, then it’s time to blend convenience with health!

              I have found some of the best quick and healthy meals for you to life your busy life and feel amazingly healthy at the same time! Here are my top 25 meals that you can bring to work!

              1. Hummus Collard Wraps

                I absolutely love collard wraps! And for good reason. For one, they are so fresh and satisfying that you will feel like the healthiest person alive. Second, they are extremely easy to make and pack. Third, they taste delicious!

                Trust me, if you really want to get a health kick started strong, a collard wrap is the way to do it!

                Check out the recipe here.

                2. Mediterranean Chickpea Quinoa Bowl

                  Even the word mediterranean peaks my cravings for a healthy meal! This quinoa bowl is nutrient dense and will leave you satiated with it’s high amounts of fiber. You can meal prep these for the week and have a week’s worth of lunches in about 30 minutes.

                  Check out the recipe here.

                  3. Sheet Pan Sausage and Veggies Bowl

                    Sheet pan meals are an absolute favorite of mine! It’s as simple as a pop in the oven and you’re all set. These meal prep bowls are going to be a definite favorite for you. You’ll feel like you’re eating a gourmet meal without spending hours in the kitchen.

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                    Check out the recipe here.

                    4. Keto Proscuitto Egg Cups

                      Are you jumping on the keto bandwagon? Then these egg cups are definitely for you! The high protein and satiating fats will keep your cravings at bay. You’ll forget how healthy you are even eating with this keeper of a recipe.

                      Check out the recipe here.

                      5. Low-Carb Pad Thai

                        Have you tried Shiritake noodles yet? If not, you definitely should! These impressive noodles are made primarily of a specific type of yam soaked in water. The end product is a delicious 0-calorie noodle.

                        Pad Thai has long been a favorite of mine, and these noodles make it possible to keep my blood sugar balanced while enjoying an old time favorite. Definitely give it a shot!

                        Check out the recipe here.

                        6. Chicken Enchilada Stuffed Peppers

                          These chicken enchilada stuffed peppers pack a good serving of nutrients and protein while making meal prep simple. The great thing is, packing it is simple and reheating the meal is not a problem. Definitely add this amazing meal to your meal prep list.

                          Check out the recipe here.

                          7. Poke Bowl

                            Have you jumped on the Poke Bowl bandwagon? If not, you are about to discover a new favorite! Picture sushi in a bowl. This incredible is perfect for a day of relaxing.

                            Check out the recipe here.

                            8. Chicken Hummus Sushirrito

                              If you are wondering what on earth a sushirrito is, then let me help you out, it’s a blend between a burrito and sushi. Of course, this one takes on a bit of a twist.

                              To make meal preps super easy, it is loaded with sprouts, chicken, hummus, and veggies. The preparation literally takes minutes, and it’s a fun new twist if you find yourself getting bored of salads.

                              Check out the recipe here.

                              9. Skillet Pizza

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                                Guess what? Pizza isn’t completely off the menu! This Pizza has tortillas used as the base, meaning you cut the carb while still curbing that craving. Not only that, but it is extremely simple to make. Meal prep or cheat meal? I’d say it’s the best of both combined!

                                Check out the recipe here.

                                10. Bento Boxes

                                  These lunches were originally invented in Japan and are basically the equivallent of an American lunch bag. Since then, it has become an American favorite and can be filled with just about any filler you crave. From Mediteranean to American, these boxes are sure to be a favorite, especially for meals on the go!

                                  Check out the recipe here.

                                  11. Salad in a Jar

                                    Salad in a Jar is nothing new, but it’s a classic that we all should come back to when we get stuck in a health rut. These salads are extremely easy to prep, and even easier to pack.

                                    Grab a variety of veggies and toppings, stack them in a jar, and create varied editions of veggie-packed meals for every day of the week. You’ll be feeling fresh and ready for a new lifestyle!

                                    Check out the recipe here.

                                    12. Chicken and Avocado Burritos

                                      Who doesn’t love a good burrito? With this delicious lunch, you get all the pros without the cons of feeling heavy and bloated all day. Easy to pack? Yep. Delicious? You betcha! Filling? Definitely! Looks like we found ourselves a winner!

                                      Check out the recipe here.

                                      13. Chia Pudding

                                        This meal has a rap for being a breakfast food, but it happens to make an incredible lunch as well. This meal is perfect for those with a sweet tooth! Another pro? It’s unbelievably easy to throw together. All it takes is 5 minutes the day before, and you’re set for a healthy lunch tomorrow.

                                        Check out the recipe here.

                                        14. Avocado Chicken Lettuce Wraps

                                          Lettuce Wraps have been a long time favorite of mine. They leave you feeling so fresh, satiated, and balanced.

                                          With all that protein packed into one meal, you don’t have to worry about getting a carb crash a couple hours after. Plus, it will keep you full throughout the day. Add this one to your lunch list. You will be glad you did!

                                          Check out the recipe here.

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                                          15. Vietnamese Spring Rolls

                                            If you have ever been to a Vietnamese restaurant, then you have likely seen these on the menu.

                                            While Spring Rolls taste fresh and light, they somehow pack a deliciously satisfying punch. With this peanut sauce paired with fresh rolls, you won’t second guess trying out this “healthy living thing”. You’ll feel more cultured than ever!

                                            Check out the recipe here.

                                            16. Egg Roll In a Bowl

                                              If you love Egg Rolls, you will love these egg rolls in a bowl. Perfect for a meal on the go, this lunch will satisfy you with an ethnic twist!

                                              Check out the recipe here.

                                              17. Fajita Burrito Bowl

                                                If you have ever been to Chipotle, then you probably know what I’m talking about here! Burrito bowls are basically just that… a burrito in a bowl! You’ll get the amazing flavors of a burrito but without the mess. It’s easier to pack. Easier to eat. And all out delicious! I’d say it’s a pretty easy meal with plenty of health benefits! Give it a shot and I think you’ll find you enjoy it!

                                                Check out the recipe here.

                                                18. Basil Capri Salad

                                                  This Salad is definitely one to add to your list. The fiber will keep you full while the basil leaves a fresh sensation for you. It’s a meal that is zesty, fresh, and fun!

                                                  Check out the recipe here.

                                                  19. Mediterranean Buddha Bowl

                                                    Something about this zesty blend of food makes my taste buds water. This Buddha bowl combines the flavorful tang of hummus with a hearty blend of roasted vegetables.

                                                    Check out the recipe here.

                                                    20. Chicken Sushi Bowl

                                                      If you’re not one for raw fish, then a chicken sushi bowl might be just the option for you.

                                                      Unlike Poke Bowls, this lunch is made from chicken that still packs a powerful flavor. It could save you an extra trip to the grocery store and give you the same satisfying flavor. Plus, the rice in this meal can be subbed out for cauliflower rice making it an instant Keto and Paleo favorite!

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                                                      Check out the recipe here.

                                                      21. Black Bean Quinoa Burritos

                                                        This meal is amazing for a quick, throw-in-the-fridge type of meal. These are a great option for vegetarians who want a meal on the go. Not only are these burritos easy to make, but they are incredibly easy to store as well. Just toss them in the freezer and grab them before you leave for the day!

                                                        Check out the recipe here.

                                                        22. Garlic Butter Shrimp Zuchinni Noodles

                                                          If you haven’t heard about veggie noodles yet, then it’s time you learn! Veggie noodles are an incredibly fun and delicious way to transform regular vegetables into your favorite pasta dish. These garlic butter shrimp pasta might just have you drooling before you even take your first bite.

                                                          Check out the recipe here.

                                                          23. Zucchini Lasagna

                                                            I know, first turning zucchini into pasta and now lasagna? Where does it all end? I know it sounds crazy, but this dish is definitely one to try. In fact, I tried making one a while back and my husband loved it, even better than the original one I made for him. As it turns out, you don’t need high starch noodles to create incredible Italian dishes! These substitutes will do the job just fine.

                                                            Check out the recipe here.

                                                            24. Vegan Curry- Spiced Sweet Potato Burgers

                                                              If you are planning on going more plant based, then I applaud you! Adding extra plant-based foods to your diet is an excellent way to feel amazing and boost your nutrients!

                                                              Of course, there’s no need to stick to a salad-only diet. If you get a little creative, you will find all sorts of amazing recipes to try. These Sweet Potato Burgers will help you along your journey by keeping lunch fun and delicious!

                                                              Check out the recipe here.

                                                              25. Vegetarian Fajitas

                                                                Here’s another great recipe for those transitioning to plant-based. Fajitas are easy to make, easy to pack, and delicious to eat. All you need to do is bring your lunch, heat it in the microwave, and enjoy a delicious meal!

                                                                Check out the recipe here.

                                                                Bonus Tips to Make Lunches Easier

                                                                1. Find one day to meal prep. It makes life so much easier if you can have all of your food ready in one day. Occasionally, when I’m feeling more spontaneous, I’ll meal prep just the ingredients to make easy meals the day of![1]
                                                                2. Find a few good staples that fit your lifestyle in the best way possible.
                                                                3. Try some of the below meals for a quick and easy lunch:
                                                                  • One pan recipes
                                                                  • Wraps
                                                                  • Sandwiches
                                                                  • Soups
                                                                  • Casseroles
                                                                  • Pastas
                                                                  • Salads
                                                                  • Rice bowls
                                                                  • Lettuce wraps

                                                                More Healthy Recipes

                                                                Featured photo credit: Louis Hansel via unsplash.com

                                                                Reference

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