I CAN’T SEEM TO LOSE BODY FAT, WHY ?
Are you trying to lose weight but take a long time to get results? It happens to most of us and there are a few tips to help you overcome this hurdle. But first of all, if you regularly find yourself on the scale asking yourself the question “Why don’t the numbers move? ”, There are some things you should consider:
1. Weight and body fat are not the same thing . While the numbers on your scale don’t move as you gain muscle and burn fat, your body composition will change. Since muscle weighs more than fat, you certainly won’t notice a difference on the scale. In order to properly measure your progress, calculate your body fat level and observe the changes over time. Your body fat percentage is a much more accurate tool for measuring your progress.
2. Your weight is not an indicator of your fitness level . There are great, active people with different body shapes and sizes. If you want to measure your fitness, take a fitness test and work out to improve your performance. How many push-ups can you do? How fast can you run a kilometer? This is what will tell you if you are fit or not.
If you are firmly committed to reducing your body fat, here are some tips that will help you.
1. ARE YOU GETTING ENOUGH SLEEP?
Sleep plays a crucial role in weight loss and most people underestimate its importance. When you sleep, your body produces hormones that promote its regeneration, but also the burning of fat.
A lack of sleep will completely upset your hormonal balance, leaving you without energy , but also your blood sugar levels and causing you to make poor nutritional choices. You have probably already noticed that the more tired you are, the more you crave fatty and sugary foods (the famous cravings), right? This is a very common side effect of not getting enough sleep.
THE SOLUTION :
Go to bed at the same time every night . It is advisable to get into bed every night around 10 p.m. as this is where your body will start releasing hormones that are supposed to prepare your body for a good night’s sleep (use this sleep cycles calculator to find the ideal bedtime for you). If you’re having trouble logging out, set an alarm 30 minutes before bed to remind you to turn off all your electronics, make yourself a good herbal tea, and relax. It is not always easy to get 8 hours of sleep a night, but it is definitely worth a try!
2. YOU ARE NOT AWARE OF HOW MUCH YOU EAT
In order to lose weight, it is enough to burn more calories than you consume. If you eat too much, your body is not going to be able to burn all those extra calories, and your body fat is not going to decrease. On the other hand, if you do not eat enough, your body will go into “starvation” mode and will try by all means to keep its fat reserves. It is therefore impossible for you to get rid of these unsightly little bulges.
THE SOLUTION :
Use a food tracker app and log all your meals for the day there to keep an overview of your daily calorie intake. After a few weeks of follow-up, then it will be much easier for you to understand why the results are delayed.
3. YOU ARE NOT ACTIVE ENOUGH
You may exercise for an hour a day, five to six times a week. But what about the rest of the remaining 23 hours of the day? Of course, 8 of them should be reserved for sleep . But what you do for the rest of your day can also be the reason why the numbers on your scale don’t seem to be moving. Many of us drive to work and spend all day sitting at the computer. And yet, it’s not just in the gym that you can burn fat! This is where NEAT (non-exercise activity thermogenesis) comes in: it is the energy you spend in your daily actions, such as when you cleanse the body. home, go get yourself a glass of water, or walk . Nothing to do with fitness activities. If you have trouble losing weight, consider increasing this volume of activity per day.
THE SOLUTION :
Record your activity during the day with a smartwatch or step counter, and try to achieve between 6,000 and 8,000 steps per day (not including workouts). You may find this difficult, which will cause you to change your habits and adopt a more active lifestyle.
4. YOU ARE NOT CONSISTENT
When it comes to losing weight, consistency is the key to success. Many people take drastic resolutions to shed pounds. They go all out in training and follow their diet religiously for a few weeks, then let go completely the following weeks. Then comes the famous phrase “From Monday, I’ll get back to it! ”And they remain consistent for a few days. But now, it’s the best friend’s birthday on the weekend, and good resolutions are quickly put aside. If you give yourself 150% on just 40% of your time, you won’t perform as well as someone who gives 80% all the time. Like everyone else, you will experience days with and days without, but that’s quite normal. Stay consistent and stay the course,
THE SOLUTION :
Don’t be too strict with yourself! Give the best of you every day and start small. Try to exercise twice a week, without going overboard. Over time, gradually increase the volume of your workouts. Concentrate on your diet . Stick to your schedule 80% of the time and the remaining 20%, treat yourself. This way, your goals won’t suffer too much.
Observe all of your progress closely and stay on course for your goals. But do not lose motivation at the slightest drop in speed. Tomorrow is a new day – don’t give up!
Do you think any of these reasons actually prevented you from losing body fat? Share your experience with us in the comments and let us know what you could do to improve yourself!