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Home » Lose Weight Safely » Five reasons you’re not losing weight | Community – Richmond Register

You're working out hard and often but the weight just isn't coming off.

You know that exercise is the cornerstone of successful weight loss, but it's just not working for you.

What's going on?

Chances are, you're making a few common mistakes that can thwart your progress. Rather than surrender to the scale, here's some good advice from exercise scientists that can get your weight loss back on track.

Don't overdo it at the gym

Exercising too hard and too often can actually counteract successful weight loss.

Overtraining can boost your body's production of stress hormones, including cortisol, which can lead to several problems such as irritability, lack of concentration, insomnia, moodiness, and an increased appetite.

In other words, you feel lousy and ravenously hungry, which can lead to overeating and weight gain.

Not sure if you're overtraining or not?

The first sign is extreme tiredness. If you feel like every workout is a struggle, then you may be overtraining.

Tip -- Strive for three cardio sessions and two strength workouts per week and limit them to an hour each.

Don't skip recovery days

Not getting enough rest between workouts can also sabotage your weight loss program.

Exercise, especially weight training, damages muscle fibers and it takes time for those fibers to heal. If we don't allow enough time for recovery, the body starts falling into a chronic energy deficit, which means that it is constantly pulling from its energy stores.

Over time, this can lead to chronic stress, metabolic imbalances and other serious problems.

How often do you need a recovery day?

Alternating strength workouts and cardio sessions is an easy way to accomplish adequate recovery. Using the five-day workout plan above will allow you two recovery days, which should be more than enough to repair your muscles.

Don't do too much cardio and not enough strength training

If a weight loss regime conjures up visions of hours of mindless treadmill workouts, then you're in for a pleasant surprise.

More and more research supports weight training as a key to successful weight loss. When you do just cardio, you use a limited number of muscles and burn a defined amount of calories. When you strength train, you use more muscle fibers and create a post-exercise metabolic boost, meaning that you continue to burn calories at rest for an hour of two after the workout is finished.

This can be significant in terms of long term weight loss.

Tip -- Use a combination of interval training--alternating bouts of high and low intensity cardio--and weight training.

Don't forget to vary your workouts

Not only is doing the same workout again and again boring, it's counterproductive.

Your muscles will adapt to the stress you place on them within six to eight weeks, according to the American Council on Exercise. By not switching up your workouts, you're likely to end up in the dreaded plateau zone, meaning your weight loss can grind to a halt.

Moreover, doing repetitive movements every day can overwork the same muscles and joints, causing tightness, soreness and pain. The last thing you want if you're trying to lose weight is to be sidelined with an injury.

Cross training is a great way to keep your muscles challenged. This means regularly changing your workouts, sets, and reps as well as your cardio and rest days.

Don't forget to track calories

As most of us know, weight loss is a basic equation: calories in versus calories out.

To lose a pound of fat, you must create a caloric deficit of 3,500 calories. Most people tend to rely too much on exercise to achieve a caloric deficit.

According to research, they also tend to underestimate their caloric intake.

To remedy that, try using a calorie tracking app like MyPlate to help you learn how many calories you're really taking in. Not only will your eyes be opened as to the caloric content of food, using the app could help you make healthier food choices.

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Five reasons you're not losing weight | Community - Richmond Register

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Home » Lose Weight Safely » Five reasons you’re not losing weight | Community – Richmond Register