Whether you want to lose weight for a better feeling, a well-developed body, or, for example, health, regular exercise is an indispensable helper in this regard. However, it can happen that even if you really try and work every day, not centimeters and not down. What can be the causes of this apparent injustice and how to correct these mistakes and finally start losing weight?
What mistakes should you pay attention to when losing weight?
1. You repeat one workout over and over.
Constantly repeating one workout of the same intensity, length, and type of exercise will cause your body to get used to it soon and you will stop moving forward. This way you can lose not only strong performance but also the creation of curves and an increase in muscle mass. The other side of the matter is also the unpleasant fall into the exercise routine, which is followed by a loss of motivation, deterioration of performance, and sometimes even complete resistance in your quest for a better body to continue.
Therefore, try to engage a little imagination and change the type, intensity, and length of exercise from time to time. Sweep the weights and numbers of sets and don't be afraid to translate your training plan, during, self-weight training, yoga, mobility exercises, HIIT training, or any other movement.
Aerobic activity is undoubtedly important in trying to lose weight and shape curves, but it is not very effective in itself. Strength training also has a sovereign position in this respect, which will help you with strengthening and shaping your body and, in addition, thanks to the repair of damaged muscle fibers, it will increase your basal metabolism for the next 24 to 48 hours. Therefore, for the best possible result, try a combination of strength and aerobic training with enough space for regeneration.
3. You choose inappropriate foods.
The key element of effective weight loss is the caloric deficit, which should reach about 15-20% of the total daily energy intake. To achieve and maintain it, however, it is not enough to adjust the portion size, but also to monitor the choice of food. Pay particular attention to energy-rich foods (fast food, sweetened lemonades, or ultra-processed products) that combine a high proportion of carbohydrates and fats. Their danger is that although you may feel that you are eating very little in volume and are actually hungry, with a few bites of these goodies you can wall up all your weight loss efforts.
4. You are hungry.
Although it might seem at first glance that the bigger your caloric deficit, the faster and more effective your weight loss will be, it's unfortunately not that simple. By reducing your diet too much, you will lose problems such as chronic fatigue, deficiency of certain nutrients, higher muscle loss during weight loss, and last but not least, you will burn less energy during sports and normal daily activities because your body will try to save energy, where grey. You can read more in our article entitled Do you eat little, work hard, and still not lose weight? Try to eat more!
5. You eat little protein.
Protein has an irreplaceable role in every diet, but in weight loss, its importance multiplies. Proteins have a high thermal effect, so they require a large amount of energy to digest and metabolize. In addition, they give you a feeling of satiety after a meal, which is especially priceless during the diet.
In addition, during weight loss and the associated lower energy intake, the body is able to produce glucose (as a basic source of energy) from the proteins in your diet or your own body. However, such a breakdown of muscle mass is not desirable and it is, therefore, necessary that you ensure a smaller "reserve" with a higher protein intake and the body does not have to take amino acids to produce energy from the muscles. When losing weight, it is, therefore, appropriate to increase the protein intake to about 1.6-2.4 g / kg body weight.
6. You stop moving naturally.
It is undoubtedly great to plan your training and deserve it every day. But it certainly does not mean that you should forget about natural movement. If you summarize the total physical activity in 60-120 minutes and sit at the computer for the rest of the day and lie down on the sofa, you can burn fewer calories in the final than if you took the dog outside in the morning, went up the stairs at work, cleaned up a little at home and they walked briskly for an hour. Therefore, always try to include as many other physical activities as possible for the soaked training, such as walking, cycling, wheeling, dancing, swimming, cleaning, and anything else.
7. You have unrealistic expectations.
Weight loss is a long way to go and although it would be beautiful to deal with it from day to day, the reality is a little different. You can't expect the extra pounds that you've gradually accumulated for months and maybe years to leave you now in a few days. Nevertheless, it is necessary to persevere and bring your goal to a successful end. To increase motivation, set small sub-goals that you will gradually meet. By gradually deleting the achieved goals, you activate the so-called reward system in your brain, which releases dopamine (the hormone of happiness) and will keep you moving forward.
What to take from it?
One of the building blocks of successful weight loss is regular physical activity, which will help you increase your caloric expenditure. Even in this case, however, there are a number of flaws and snags that can bury your quest for a more attractive appearance mercilessly.
In particular, you should avoid repeating the same workouts over and over again, exercise focused only on cardio, starvation, selection of inappropriate foods, lack of protein in the diet, reduction of natural movement, and, last but not least, excessive expectations. You will naturally only succeed in the biggest and most important steps when you stop focusing only on the goal itself and start enjoying the exercise itself. :)
No comments:
Post a Comment