Even when they often exercise and eat ‘all the right things’, many men and women struggle to achieve their weight loss goals.
So, to help people overcome these challenges, an Australian website and community The healthy mummy has outlined the common reasons why you can gain weight or gain weight instead of losing it.
From snacking too often to a lack of sleep or an increase in muscle mass, it is essential to note both your training regime and your body measurements.
From snacking too often to a lack of sleep or an increase in muscle mass, it is essential to take note of your training regime and what you are consuming
Too many snacks
We eat all day long, but it is important to note what type of food you eat and how often you understand.
The Healthy Mummy recommends drinking a large glass of water instead before taking a snack or making a nutritious smoothie.
“Do you think a few small bites here and there don’t matter?” MIS! Mindless snacks, even on healthy foods such as nuts or fruit, can provide more than 1,000 extra calories per day that you might not consider, “they said.
Not enough exercise
Although walking is a good way to practice, it may not be enough to have a good physical impact and see results.
“Occasional exercise is good, but in order to lose weight and see more results, you have to work hard to achieve the recommended amount of time you spend exercising,” they said.
Consider participating in an eight-week challenge or maybe try the Healthy Mummies Challenge for weight loss of 28 days that promotes workouts at home.
Including body cardio and weights in your exercise routines are also an essential asset in losing weight.
THE BEST TRAININGS FOR EVERY BODY TYPE
– Ectomorph: Ectomorphs are naturally slim with little body fat, which means they don’t need much cardio to stay slim.
However, because cardio is good for overall body function and cardiovascular health, Ms. Attard recommended two to three low-intensity cardio sessions per week in addition to three to five resistance training sessions.
Ectomorphs should focus on body weight exercises and HIIT sessions with at least one recovery day per week.
– Mesomorph: Mesomorphs can lose weight and gain weight relatively easily, which means that their bodies respond quickly to diet and exercise.
Mrs. Attard regularly advised low-impact cardio for mesomorphs to keep them lean, as well as three resistance training sessions per week to lose fat quickly.
Mesomorphs must have one recovery day per week.
– Endomorph: Endomorphs naturally have a higher fat and muscle content than their ecto and mesote counterparts.
Endomorphs easily build muscle, but also find that fat is hard to lose, meaning that a large dose of low-impact cardio-like walking is important to keep on weight.
Mrs. Attard said that endomorphs should avoid running or other high-intensity cardio exercises, as this can build up unwanted bulk in the legs.
She recommended combining this with three resistance training sessions per week, using light weights with high repetitions.
Endomorphs must avoid heavy exercises such as squats, lunges, dead lifts and burpees. An active recovery day is recommended.
Although walking is a good way to start exercising, it may not be enough to have a good physical impact and see results
Consider participating in an eight-week challenge or maybe try the Healthy Mummy’s own 28-day weight loss challenge, with over 350 home workouts
The main reasons why you might retain weight
1. Snack too often
2. Not enough exercise
3. lack of sleep
4. Weekend excess
5. Eating too much of healthy food
6. Reward yourself with food
7. Not eating enough of the right food
8. You have gained muscle
9. You have a medical condition
10. Too much stress
Lack of sleep
Everyone knows that sleep is important, although some may not know how harmful it can be to your weight loss results.
According to research, women who sleep less than five hours a night have ’32 percent more chance of a large weight gain ‘compared to women who sleep at least seven hours a night.
Excitement on the weekend and too much food
After eating healthy for the entire week, it is important to ensure that you do not sabotage this hard work by eating bad foods such as hamburgers and pizza at the weekend.
‘You work hard all week on healthy eating, but weekends are often sabotaged by takeaway, cocktails and unlimited sweets. All these small treats are correct. Don’t let the weekend be your weakness! ”
Interestingly enough, eating too many healthy foods that contain too many calories, such as nuts and brown rice, can also slow down or disrupt your progress.
After eating healthy for the entire week, it is important to ensure that you do not sabotage this hard work by eating bad food at the weekend, such as hamburgers and pizza
You have gained muscle
Many women often do not understand how muscle tissue is denser than adipose tissue, and if the body composition changes, your overall weight may increase due to more muscle mass.
This is another good reason to take pictures before or after every six months to see if you have gained muscle.
The Healthy Mummy advised not only to trust the scales, but also to use a measuring tape to follow your progress.
Many women often do not understand how muscle tissue is denser than fatty tissue, and if the body composition changes, your overall weight may increase due to more muscle mass
To emphasize too much
Another common factor that influences weight loss is the amount of stress a person has.
When we are under high stress intensities, your body produces too much cortisol, which means that the body retains fat.
“Try to ensure that you get enough rest, sleep and rest time to relax and unwind,” the Healthy Mummy advised.