Are you taking a healthy diet and exercising regularly? You still feel sad as you can’t find the desired results. Then, something is surely missing in your routine. Slowly, you might find your answers. Losing weight is a slow process and it takes time for a person to adopt a healthy lifestyle especially if the latter is a big lazy bone.

Let us find out 4 reasons why we don’t lose weight in spite of all the efforts

1. You’re eating the wrong foods

You’re eating the wrong foods
  • The title is making you feel guilty. Then, you know the answer. Check the hidden junkies in your kitchen such as coke, burgers, ice creams, pastries, fries, sweets, donuts, etc...Give them away!
  • Diet is at least 80% of the weight loss battle. Many factors are responsible for your weight loss. They are: body type, metabolism, and other factors.
  • A good habit is to stay true to all natural and fibrous foods such as fresh and seasonal fruits and vegetables and try to eat high fibrous foods as much as possible.
  • The day you feel like eating starchy Carbs such as brown rice or grains, try to keep it on days when you do strength training or more intense exercise.
  • The same thing applies when you are doing a light intensity exercise such as cardio. Then, try to keep your diet very light by avoiding excess starchy foods and sticking to solely protein and veggies.
  • Say NO to processed foods. Look for foods that have the fewest ingredients on the label. The fewer the ingredients, the safer it is.

2. You are eating too much

You are eating too much
  • If you are still not losing weight, it may be because you are eating too much.
  • In order to burn calories, you need to reduce 500 calories from your diet in order to achieve a weight loss of 0.5 kg per week.
  • However, this does not mean that you should deprive yourself either. Life is about balance.
  • Never count your calories every minute or weight yourself every day as this can decrease your motivation.
  • Have timely meals with equal intervals and always have small and frequent meals instead of 3 large meals.
  • The thumb rule is to eat slowly. The slower you will the sooner you will feel full.
  • Do not deprive yourself from your favorite foods. Try to have small bites to taste only.
  • Learn to control your mind by playing with the tongue. The tongue wants taste but the mind knows the best.
  • Train yourself to limit your portion sizes.

3. You are not balancing your workouts

You are not balancing your workouts
  • Cardio is important for weight loss but there are other exercises as well.
  • Cardio undoubtedly increases the Basal Metabolic Rate and helps in fat burn.
  • Longer cardio sessions help in burning more calories by using more can lean muscle mass.
  • Cardio is an endurance exercise. If it is continued on a longer stretch the body starts reserving energy as fat to use them for later cardio sessions.
  • Last but not the least, cardio increases your hunger hormone and you might end up in overeating.

4. You are not working as hard as you should be

You are not working as hard as you should be
  • There is no hard and fast rule for your weight loss regime. A trial and error method always works best for a particular body type.
  • Spending more time training in the gym does not always mean that you are burning off the calories. Unless you’re an athlete, body builder, or a marathoner-in-training, the average person shouldn't be working out more than an hour a day.
  • Your workouts should be solely based on your exercise intensity and never on the time you have spent on doing those exercises.
  • A small tip: The more efforts you put in a single rep is much better and 10 effortless reps.