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The gym will not help you lose weight if you make these mistakes

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You bought a season ticket to the simulator, but the fat does not even think of leaving your side. We find out what’s stopping you from losing weight.

1. You do not watch for food

In losing weight, there is no magic: while you consume fewer calories than you spend, you lose weight. If you have not changed the diet in any way and continue to overeat, do not expect that the kilograms will start to go away.

What to do

Nutrition provides 80% success in the matter of losing weight, so you will have to revise the menu entirely. The most effective way is to count calories. This will allow you to monitor the dynamics of weight changes and adjust the diet.

2. You underestimate the calorie content of the diet

You regularly count calories and wait, when the scales begin to show less, but this does not happen. Probably, you are mistaken in calculations.

First, most people downplay the calorie intake. ExperimentsDiscrepancy between self-reported and actual caloric intake and exercise in obese subjects. Show that items do not point out honestly how much and what they ate, even if they know that they will be rechecked.

It is possible that you do not consider any trifles: eat a couple of nuts, bite the partner’s burger, finish the spoonful of soup for the baby. Such snacking is easy to get a very decent amount of calories.

Secondly, the error can be caused by laziness and reluctance to count calories. For example, you eat borsch and do not calculate the BFU for him, but choose in the appendix a dish that someone brought in there before you. But in 100 g of borsch, there can be as much as 50 kcal, and 150.

What to do

Honestly write down the calorie content of each piece you eat. You’re not in school; no one will give you a bad evaluation of overeating. In the matter of losing weight, it’s important, to be honest with yourself.

And, of course, do not be lazy. Calorie counting and so is the pretty rough procedure. Without a laboratory, it is not possible to know exactly how much of the IBJ is contained in a particular piece of meat or cucumber and how many of them will be absorbed. Therefore, calculate the calories for a specific dish, to at least somehow level this approximation.

3. You eat too many healthy foods

It is not necessary to count calories. You can provide limited caloric content in other ways. For example, refuse refined sugars, fast food, fatty meat and similar products. This will help reduce the daily caloric intake of the diet without complicated calculations.

But it’s not so simple. Even with boiled chicken breast, rice and cucumbers, you can exceed the energy norm. And if you add to the menu such useful, but high-calorie nuts, avocado, redfish, vegetable oil, you can gain weight without cakes.

What to do

Find out the caloric content of foods that you eat most often. Determine the optimal serving size to keep the deficit. This will help you in the future to control what and how much you eat, without weighing and counting.

4. You have cut caloric content too much.

It would seem that everything is logical: the less you eat, the faster you lose weight. Therefore, you have maximally limited caloric content and wait, when the first cubes appear from under the fat layer. But too rigid a diet is fraught with disruptions even for a man with a steel will.

Instead of slowly and correctly moving toward the intended goal, you force the body to starve.

He lacks energy even for basic processes like a heartbeat, digestion of food, blinking, metabolism. But the body can defend itself by its methods. And after a week on cucumbers you are already eating a cake with a spoon with the idea “a shed burned, burn and hut.”

Most likely, you will still manage to lose weight. But as soon as you relax a little, the pounds will return and bring your comrades to your sides. Scientists call Effects of diets and their role in weight control. The result of hard diets is the “yo-yo effect”: you throw a toy, and it will return to you. The same happens with weight.

What to do

Recognize that losing weight is not a sprint, but a marathon. Therefore, you need to competently distribute your forces along all parts of the path to reach the finish line. Cut the average daily calorie content by 10-15% and do not rush things.

5. You exaggerate the load

You started going to the gym and think that now you have an indulgence for eating high-calorie cakes or fatty pork. But classes in the gym do not spend as much energy as we would like.

Very rough estimates showEnergy spent on exercises., that for an hour of running at a speed of 8 km / h a person with a weight of 75 kg will burn about 600 calories, for an hour of active weightlifting – 225 kcal. The fact that you spent as much as 60 minutes, it is easy to return for 5 minutes with one bun.

What to do

When calculating the average daily caloric value, use the activity coefficient. The energy expenditure can be ignored, just do it for your pleasure.

6. You have reduced household activity

Earlier you could walk for two hours before going to bed, all weekend to ride a bike and lead an active lifestyle. But now you think that you already do enough in the gym, so spend all your free time on the couch.

Reducing household activity can be fatal for your weight. It allows The Role of Non-exercise Activity Thermogenesis in Human Obesity. Spend calories all day long. Training in the hall does not compensate for this expenditure of energy.

What to do

Lead a customary lifestyle and do not miss the opportunity to spend extra calories. At least try to walk more often.

7. You do not do much

The fact that you go to the gym every day is not talking about anything. If you manage to make three sefi approaches, discuss all the latest news with a friend or friend, but your t-shirt does not get wet even in the armpits area, you should not wait for a weight loss or a set of muscles.

What to do

Pay a few sessions with the coach, so that he writes you a training program, or make up your plan of classes. You should have a clear understanding of what you are doing at each training session, and tangible progress in the lifted weight, the number of repetitions or approaches, and the increase in speed.

8. You have problems with hormones

People so often cover the hormonal failure of overeating, that this argument in the HLS-party simply ceased to be taken seriously. Still, a small percentage of visitors to the gym may indeed face such a problem.

If you eat calories for a long time, scrupulously weigh each portion, but the weight is standing still or growing, probably a hormonal failure is your case.

What to do

As soon as possible go to the doctor. Hormonal disorders cause problems much more seriously than overweight, so it’s worth making health a priority.

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