If you're not losing weight when you're working out and eating healthy meals, then read on!
1. Too Much Stress
Too much stress can increase your cortisol levels leading to weight gain. Focus on reducing your stress levels with a daily activity to help you unwind. Working out, meditation, getting more sleep,talking to a friend and reducing or avoiding caffeine are some ways to reduce stress levels.
2. You're Water Intake is Low
Drinking enough water will help you to stay hydrated and burn fat to help with weight loss efforts. If you do notice an increase in weight with water this is considered to be water weight. Water weight can be reduced by increasing fiber and reducing sodium levels.
3. You Workout Inconsistently
Consistency is key if you want to see results. Find workouts you enjoy and you're more likely to stick with them. Record workouts completed and workout with your bff to help you stick to a schedule.
4. Your Goal is Gaining Muscle
Muscles weighs more than fat. If you're strength training and gaining muscle your weight is likely to remain the same or increase.
5. You Have a Medical Condition
Medical conditions or hormonal changes which occur with age can slow down metabolism causing weight gain or preventing weight loss.
6. You're Skipping Breakfast
Eating a high protein breakfast has been shown to keep cravings down during the day and help burn fat.
7. You Don't Do Enough Cardio
Cardio as well as weight training are both part of a good training routine. If you're skipping cardio then try adding cycling, jogging, walking or skipping to your routine.
8. You've Reached a Workout Plateau
Doing the same workout can mean you stop seeing results. Each workout should be challenging. Switching up your workout regularly will keep your body guessing and reduces the chances of a workout plateau.
9. You're Not Lifting Weights or Not Enough Weights
Weight Training can assist with burning fat and building muscle. Cardio can also help with burning fat. Aiming for both Cardio activities such as walking, jogging or swimming as well as weight training can boost weight loss efforts.
10. You Have a Low Protein Intake
A high protein diet helps to burn fat by boosting your metabolism and keeps you fuller for longer. Having a high protein breakfast has been shown to control cravings during the day.
11. You Lack Sleep
Not sleeping enough and not having a regular sleep pattern can lead to weight gain. Set times for sleep and getting enough hours can help you to achieve your goals.
12. You're Constantly in Starvation Mode
If you're constantly under eating to lose weight, this can result in your metabolic rate slowing down to the point you stop losing weight. Avoid going for more than 2 to 3 hours without eating and maintain a regular eating pattern.
13. You're Not Monitoring Food Intake
Keeping a food diary and writing down what you eat daily can help you to see what you've consumed in a day, week and month. This allows you to look back at meals and make changes to help achieve your goals to healthier eating habits.
14. You Have No Portion Control
Generally people tend to eat most of what's on their plate. Switching to smaller plates can help to control food portions and help control weight.
15. You're Overeating on Cheat Days or Restricting your Meal Intake
Cheat days aren't necessary and should be seen more as treat days where you can plan to treat yourself for example around a special occasion.
16. You're Eating Too Many Healthy Foods
Healthy foods may contain healthy fats compared to saturated or trans fats but healthy fats are still fat and eating too much can lead to weight gain over time.
17. You Drink Fizzy Drinks
Soda with its high sugar content and diet soda with artificial sweeteners can all add up to increased calories and weight gain. Switching to flavoured sparkling water can be a good alternative to sugary drinks.
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