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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 June 13, 2019

              5 Fixes For Common Sleep Issues All Couples Deal With

              5 Fixes For Common Sleep Issues All Couples Deal With

              Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

              You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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              1. Use a bigger mattress to sleep through movement

              It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

              Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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              2. Communicate about scheduling conflicts

              If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

              3. Don’t bring your technology to bed

              If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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              4. White noise and changing positions can silence snoring

              A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

              5. Use two blankets if one’s a blanket hog

              If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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              Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

              Featured photo credit: Becca Tapert via unsplash.com

              Reference

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