• Mah-Ann Mendoza

Reasons Why You’re Not Losing Weight Even Though You’re Working Out

Updated: Dec 19, 2020


Are you putting in countless hours working out just to see the number on the scale not move or worse…you’re gaining weight?  It can be frustrating and sometimes, you just want to quit.  Don’t give up!  Keep reading and see if any adjustments can be made on your part.



YOUR WORKOUTS MAY NOT BE SUITABLE FOR YOUR GOALS AND YOUR BODY TYPE

We all have different body types so make sure your exercise program fits your goals.  Recognize a bodybuilder, long-distance runner, cyclist, triathletes, swimmers, they all have different body types and shapes.  So, make sure you fit your routine to your needs and most importantly keep building your muscles, bones, tendons instead of breaking them down.

YOU’RE NOT EATING ENOUGH

When you engage in an exercise program, your body needs fuel for energy.  That means Food.  Less is never better because you will end up breaking down muscle to convert into fuel for energy.  This under calorie process will only leave your body into a starvation state.  To keep your body burning fat and losing weight, you must eat to feed it.  Choose High Nutrient, Low- Calorie Dense Foods and avoid processed foods.  When you start exercising, you’re creating a caloric deficit already so, fewer calories mean less energy and your body will for sure go into a conservation mode.  Walla, no weight loss or sometimes, you’ll even gain weight.

NOT GETTING ENOUGH REST

We all need a break and let our body recover from the intense training that we’re doing.  You must get your rest.  While stress is part of our bodily function to make changes, too much can cause increased cortisol production.  Increased in cortisol production may also lead to decreased thyroid production which leads to weight gain.




NOT ADEQUATE SLEEP

Get a minimum of 6-8 hours of sleep.  During this period is when your body recovers and repairs itself.  Sleep deprivation occurs when lack of sleep leads to decreased performance, inadequate alertness, and deterioration in health.

TOO MUCH PROCESSED CARBS/FOODS

If you’re not an athlete and just want to achieve a healthy, leaner and tone physique, chances are that you don’t need to increase your carb intake.  Avoid high-sugar content sports drinks and foods that end up making you more hungry.  Choose clean complex carbs like Colored Potatoes(not white), Oatmeal, Brown Rice, Whole Grain Pasta and Fibrous Carbs such as green leafy veggies.  For every gram of carbs you eat equals to 4 grams of water.  So that means the more carbs you eat most specially processed, sugary carbs, the more water your body will hold and the higher the number will be on your scale.

YOU MAY NOT BURN AS many CALORIES AS YOU THINK

Cardio machines are not accurate with the number of calories burnt for every single individual.  As mentioned above, we all have a different structure.  One has a faster metabolism and the other slow as a turtle.  So what does that mean, cardio machines are based on a generalized number of calories burnt without taking into account the body type of the person.  So, it may sound good that you burnt 500 or more calories during your cardio session, it’s most likely not true.  To find out more on the type of exercise and calories burnt click on the link Calories Burned During Exercise, Activities, Sports and Work

OVER-REWARDING YOURSELF


My take is, there are so many things to consider why you’re weight loss is on a plateau.  Your best choice is to remain mindful of your nutritional choices.  Clean High Nutrient, Low-Calorie Dense Foods.  Exercise with a purpose.  Stop going through the motion and put in the hard work.  Be nice to your body and give it the rest that it needs.  Be accountable and use an app that can help you keep track your efforts (nutritionally and physically).

To get you back on the right track, I can help you get there. We offer, One on One Personal Training, Group Fitness Personal Training and Nutritional Coaching  Get in Touch Soon

Please leave us a comment below and let us know what you’d like to see next.

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