by: Paige Waehner
Paige Waehner is a certified personal trainer through the American Council on Exercise and a freelance writer with more than 13 years of exercise experience. She trains clients in-home in the Chicago suburbs as well as online at Plus One Active.
In this article Paige offers 10 reasons why you're probably not losing the amount of weight you had hoped to lose.
Click here to learn more about Paige Waehner
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In this article Paige offers 10 reasons why you're probably not losing the amount of weight you had hoped to lose.
Click here to learn more about Paige Waehner
If you find this article interesting please click on the Bookmark & Share button below and bookmark this site on your favorite Web 2.0 sites. It will only take a second and it provides us with backlinks so more people can read this article.
Table of Contents
- You're not exercising enough.
- You're not getting enough sleep
- You're too stressed out
- You're eating too much
- You're not consistent with your exercise and healthy eating
- You blow it on the weekends
- You haven't given yourself enough time to see results
- You have a medical condition
- You've hit a plateau
- You don't need to lose weight
- Weight Loss Stuff on Amazon
- New Weight Loss Articles
You're not exercising enough.
One thing many people don't understand about exercise and weight loss is this: you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.
Cardio
For weight loss, you'll need to get about 5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you're a beginner, it's best to start slow and work your way up but, if you're in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you've stopped exercising. Try adding one of the following interval workouts to your weekly routine or come up with your own:
Interval Training 1
Interval Training 2
Interval Training for Beginners
(continue reading...)
Cardio
For weight loss, you'll need to get about 5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you're a beginner, it's best to start slow and work your way up but, if you're in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you've stopped exercising. Try adding one of the following interval workouts to your weekly routine or come up with your own:
Interval Training 1
Interval Training 2
Interval Training for Beginners
(continue reading...)
You're not getting enough sleep
Lack of sleep can contribute to weight gain, though experts aren't exactly sure why. In her article, Sleep More to Lose Weight, Mary Shomon discusses a recent study that found that women who slept 5 hours a night were more likely to gain weight than women who slept 7 hours a night.
The reasons? Some studies have shown that losing sleep could affect metabolism by making you feel hungry, even if you're not. Sleep deprivation may affect the secretion of cortisol, one of the hormones that regulates appetite. There's also a theory that we move around less when we don't get enough sleep, which means we burn less calories. (continue reading...)
The reasons? Some studies have shown that losing sleep could affect metabolism by making you feel hungry, even if you're not. Sleep deprivation may affect the secretion of cortisol, one of the hormones that regulates appetite. There's also a theory that we move around less when we don't get enough sleep, which means we burn less calories. (continue reading...)
You're too stressed out
Stress and weight gain (or lack of weight loss) go hand in hand. Though you may not be aware of it, being under constant stress can increase production of the hormone cortisol which can cause an increase in appetite as well as extra fat storage around the abdominal region--a big no-no since abdominal fat is linked to diabetes, high cholesterol and other health problems. (continue reading...)
You're eating too much
This may seem obvious, but unless you're tracking your calories each day, you may be eating more than you think. Portion control is one culprit, especially with restaurants providing enough food in one meal to feed several people. (continue reading...)
You're not consistent with your exercise and healthy eating
If you find your workouts are hit-or-miss and that you give in to temptation a bit too easily, your weight loss may hit the skids. For exercise to work, you have to do it on a regular basis. Once your body adapts to your program, you then need to change it to keep your body challenged. If you skip too many workouts, it's almost like starting all over every time. (continue reading...)
You blow it on the weekends
Having some treats now and then is fine, but if you find you do very well during the week only to eat yourself silly on the weekends, you may be hurting your weight loss goals.
To lose one pound of fat in one week, you would need to cut 500 calories with diet and exercise for 7 days. If you only follow that for 5 days, then eat way over your limit for two more days, you're taking two steps forward and one step back. The trick is to plan your indulgences so that you can have some fun while staying on track with your weight loss goals. (continue reading...)
To lose one pound of fat in one week, you would need to cut 500 calories with diet and exercise for 7 days. If you only follow that for 5 days, then eat way over your limit for two more days, you're taking two steps forward and one step back. The trick is to plan your indulgences so that you can have some fun while staying on track with your weight loss goals. (continue reading...)
You haven't given yourself enough time to see results
While experts generally recommend losing 1-2 pounds a week, most of us probably don't get that close. Remember: to lose one pound, you have to create a 500-calorie deficit every day for a week. It's fairly easy to cut calories from food since you can keep track by reading labels and measuring. The problem comes in when trying to determine how many calories you're burning with exercise. You can use a calorie calcuator, but that's often overestimated. How many calories you burn with exercise often comes down to things we can't measure such as how hard you're working and your fitness level. (continue reading...)
You have a medical condition
Some medical conditions and medications can contribute to weight gain. While not everyone will find this to be true, it's important to explore every avenue if you're genuinely following an exercise program and a clean diet and still not losing weight. (continue reading...)
You've hit a plateau
Almost everyone reaches a weight loss plateau at some point. As your body adapts to your workouts, it becomes more efficient at it and, therefore, doesn't expend as many calories doing it. You may find that after your initial weight loss, your progress will slow down and eventually stop. (continue reading...)
You don't need to lose weight
Despite what you hear on the news or read in popular magazines, not all of us need to lose weight. In fact, many of us have unrealistic ideas of what a healthy weight and body shape is. We all have different shapes and, though we can make changes to our bodies, we can only improve on the bodies we have--not turn them into someone else's body. (continue reading...)
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