Why am I not losing weight when I exercise and diet. For exercise and diet to be effective, you need to recognize the mistakes that can hinder weight loss. Let’s look at the explanation further in managing the pattern of exercise and a good diet, to achieve the ideal weight you want.
Exercise and diet that is done regularly and correctly have benefits for the health of the body, including supporting efforts to lose weight.
Mistakes that not losing weight when I exercise
A person can lose weight through a calorie-restricted diet and regular exercise. However, many fault factors can hinder weight loss.
The following are some of the causes of your weight not dropping to your target even after exercising and diet:
1. Doing too much cardio
Cardio exercise is very beneficial in maintaining a healthy heart, increasing the body’s metabolism, and supporting weight loss. However, don’t push yourself too hard.
Doing too much cardio will actually wear down your muscles. This can make the body respond by storing fat as an energy supply.
Doing various types of exercise can also affect weight loss.
Broadly speaking, two types of exercise can be done to lose weight, namely aerobic and anaerobic exercise.
Aerobic or resistance exercise involves the continuous and repetitive use of large muscle groups, such as the arms and legs. Examples of aerobic exercises, such as jogging and cycling.
Meanwhile, anaerobic exercise involves short and intense activity. Examples of anaerobic exercise, namely weightlifting or sprinting.
Another difference between the two types of exercise is that aerobic exercise relies on a continuous supply of oxygen for energy, while anaerobic receive all of their energy from glucose stored in the muscles.
Both forms of exercise have several benefits for overall health, but there is debate as to which one is most useful for weight loss.
According to the American College of Sports Medicine ACSM, aerobic exercise has a direct effect on weight loss, whereas anaerobic exercise does not.
Anaerobic exercise can build muscle and burn fat, but because muscle weighs more than fat, there will be no weight loss. However, anaerobic exercise can convert body fat into lean muscle.
Since muscle weighs more than fat, this may explain the lack of weight loss from anaerobic exercise. A combination of aerobic and anaerobic exercise is probably the best exercise method for weight loss.
1.1 Exercising too long
When you exercise, your body releases a stress hormone known as cortisol. This hormone is beneficial for the body because it provides the energy your muscles need to move.
However, on the other hand, this hormone can have a negative impact if you exercise for too long, which triggers fat deposits in unwanted areas.
1.2 Lack of rest after exercise
Resting and recovering stamina after exercise is the most important thing you need to do. When resting, the body burns most of the fat, thereby supporting weight loss. Therefore, get enough rest after exercising so that you can also exercise again the next day.
1.3 Less time to exercise
Although exercising excessively and for too long can have a negative impact, lack of exercise is also not good and cannot make your body thin.
Therefore, maximize the time in exercising by doing it effectively and balanced. Try to do exercise with at least 30 minutes of active time per day, at least 3 times a week, or the equivalent of 150 minutes per week.
You need to understand, that other factors influence weight loss besides exercising. One of them is a poor or excessive diet. This of course can hinder your weight loss, even though you have been exercising.
Even if you don’t lose weight, don’t stop exercising, especially if you’re just starting. Instead, do exercise consistently and continuously.
2. Live a diet without scientific evidence not losing weight
Many “fad” diets are not based on scientific evidence and can be counterproductive for weight loss.
The amount of money people makes by making weight loss diets has resulted in a tremendous variety.
Many of the very strict diets can actually lead to health problems or disorders.
It’s possible that some restrictive diets, such as the Atkins diet, can result in weight loss. But in most cases, this weight loss is due to the loss of water and muscle, not fat.
The Atkins diet is a low-carb diet that advises people to consume more protein and fat to provide daily energy.
In addition, the Atkins diet is difficult to maintain and most people regain the lost weight shortly after stopping the diet.
In fact, the most effective and healthy foods are foods that have a lot of variety and contain balanced nutrition.
Eating fewer calories is important, but this should not be the case because of the extreme restrictions on any of the staple food groups.
2.1 Still drinking sweet drinks
Consuming too many sugary drinks can prevent weight loss.
Research shows that the amount of sugar in the diet can affect weight gain. Much of this is specifically related to the consumption of sugary drinks.
Unlike various high-calorie foods, sugary drinks do not satisfy hunger and do not provide enough energy for the body.
This can make it easier for you to consume too many sugary drinks without realizing it.
Research shows that sugary drinks may play a role in obesity, type 2 diabetes, and heart disease.
Limiting or eliminating sugary drinks can help promote weight loss.
2.2 Lack of sleep
Poor quality or lack of sleep can affect weight loss.
A study shows that lack of sleep can increase the risk of obesity and diabetes.
Lack of sleep can also interfere with the body’s ability to regulate hunger.
Lack of sleep can affect the hormones that regulate appetite and hunger so that it is disturbed. As a result, a person may become more frequent eating when lacks sleep.
So, try to get enough sleep. According to the National Sleep Foundation, adults aged 18-65 should get 7-9 hours of sleep each night. Meanwhile, older adults should aim for 7–8 hours of sleep each night.
2.3 Experience stress
Stress can also hinder weight loss efforts. Stress is thought to be able to encourage the body to produce more cortisol. One of the cortisol hormones can stimulate hunger and increase appetite. If you can not manage stress and diet, then weight loss is clearly difficult to achieve.
2.4 Alcohol consumption
Drinking too much alcohol can prevent weight loss, as it is high in calories. For example, a 12-ounce beer can contain about 153 calories, and the average glass of red wine contains 125 calories. Drinking 4 beers in the evening can increase the body’s daily calorie intake by 612 calories. So, try to stop drinking alcohol to support weight loss efforts.
2.5 Taking too long of a meal break
Many people think that taking time to eat can lose weight. People think the body will burn fat reserves in the body into energy when hunger comes. In fact, one of the things that can happen when someone pauses too long between meals is that the body’s metabolism slows down.
This condition can result in the body’s system not being able to burn all the calories that enter when eating. All those extra calories can result in weight gain.
A person also tends to eat larger portions because they are too hungry after a long meal break. So, try to eat smaller portions and more frequent breaks to support the diet program.
2.6 Eating too fast
People who eat too fast tend to feel hungry easily. This happens because the brain does not have time to send signals that make a person feel fuller. That way, for those of you who have weight problems, it is recommended to chew food well.
Launching the book 1001 Healthy Foods (2015) by Tim Navitri, when someone eats slowly, the brain will send signals that make them feel fuller. This will reduce the urge to overeat.
While in another view explained, when a person chews food in the mouth, blood sugar levels will increase. Increasing blood sugar levels will then restrain excessive appetite.
So, the longer you chew food in your mouth, the longer you will feel full. In addition, chewing food properly can also help the body kill parasites that are in food, such as fish, shellfish, meat, and others.
3 genetic factors
Genetic or hereditary factors can make it difficult for someone who is obese to lose weight. However, most obesity is still caused by an unhealthy diet and the wrong lifestyle.
In fact, it is very rare for obesity to be entirely caused by genetic factors. So, for those of you who feel that you are overweight due to genetic factors, it is highly recommended to make weight loss efforts by improving your diet and lifestyle.
Experts state that family history and genetic factors, will not be enough to make the body fat to obesity. A report from the Harvard School of Public Health states that genetic factors have only a small risk of making a person obese.
The environment and the food consumed daily in fact have a greater impact on making excess weight.
Some of the dangers of obesity for health that need to be watched out for:
Having excess weight is certainly not good for health. The reason, overweight and obesity can cause some dangerous complications, including:
- Obesity has a 2-fold risk of causing coronary heart attacks, strokes, diabetes mellitus (diabetes), and hypertension (high blood pressure).
- Obesity has a 3-fold risk of developing gallstones. Obesity is at risk of causing respiratory obstruction while sleeping
- Obesity is at high risk for causing cancer, where men are at high risk for colon and prostate cancer, while women are at high risk for breast and cervical cancer
- Obesity is at risk of increasing blood fat and uric acid
- Obesity can lead to decreased levels of reproductive fertility
For optimal results to losing weight accompany regular exercise with a healthy diet and lifestyle. If necessary, consult with your doctor about the right weight loss solution.