So you are worried about your weight loss?? Well, let me tell you something, you are not alone. Approximately, more than 35% of the world’s population is suffering from obesity. People in this category are obsessed with weight loss schemes and other so called magical supplements.
But the truth is bitter. Actual weight loss is only possible when you combine the mixture of two magical forces that is proper nutrition and proper exercise. This article is more focused on the part which does not get so much attention but is equally important, “mistakes that people make during their weight loss journey”
1. Measuring fat loss through weighing machine.
99% of the people who start working out or start taking healthy diet think that their weight loss is not happening the way it should happen, or is very slow.
So it’s completely okay if you think that way as well. The reason for this is that, you are solely dependent on that scaling machine of yours, for tracking your progress.
You should keep in mind that the machine shows only the track of weight not FAT loss.
According to science, weight loss can be easily influenced by several factors like amount of water (yes, excess amount of water can also be the reason for high weight) , how much food is left in your system, and water retention.
It has also been proven in some studies that weight can vary upto 4 lbs (1.8 kg) over a day span depending upon the amount of food and liquids that you have consumed.
For women, it’s more complicated because an increase in estrogen level and some hormonal changes can also lead to water retention.
So, on which factor you should rely more?? Well the answer is simple, “your waist” .What happens sometimes is that you are losing fat at a good pace but it will be visible only through decreased waist line of yours.
Also sometimes, if you are working out, you may be losing fat but gaining muscles.
2. Not exercising or exercising too much
If you are not able to exercise at all, and want to depend on nutrition solely, no doubt you will loose weight but also you will loose muscle mass. (which is extremely unhealthy)
Exercising, in right amounts and with proper technique leads to gain of lean muscle mass which eventually leads to increase in metabolism (rate at which your body burns fat) which in return leads to increase in fat loss rate.
But, If you think that the harder you workout, the more you will lose weight, you are completely wrong my friend. What happens is that the more you exercise the harder it is for your body to sustain that change. Also it leads to increase in stress causing hormones.
You need to blend in the right amount of weight training and cardio for best results.
3. Not lifting weights.
This is a point where most of the people think that performing cardio will help them the most just because they will sweat more in the process. But, the truth is different.
Studies have shown that doing cardio only burns fat till the time you are doing it.
You do daily 30 minutes of cardio, then you will be burning fat only for that 30 minutes of the day.
Whereas, lifting weights leads to burning of fats for next 48 hours. Yes, you read that right it, means that if you lift even for 45 minutes, you will be burning fat for the next two days.
4. Wrong estimation of the calories you burn
This is a common problem with all of us. We don’t get to the bottom of the matter, we just try to satisfy ourselves with our self assumed values. That’s exactly what happens during your workout.
Study shows that about 78% for people have a wrong estimation of how much calories that they actually burn.
A study was conducted in 500 people, in which they were asked how many calories do you think you burn? The answer was 800 to 1000.
But when they were told that the actual no. of calories burnt was 200 to 300. They were in a state of shock.
By this you can assume that to which extent most of us are wrong in this department.
To correct this you just need to do a little research over the internet, where you need to put your workout plan exercises and their durations, you will get the proper estimation
5. Having unrealistic expectations
I don’t need to mention that the goals we have in this journey are very big. We put reality in garbage, when we think of transformation.
One thing that everyone needs to know before having a transformation goal is that you need to set goals according to factors like resources available, amount of time you have for exercise, time you have for achieving that goal etc.
Having weight loss and other health-related goals can help keep you motivated.
However, having unrealistic expectations can actually work against you.
Gym owners and diet experts have said that when people tell them their goals they are shocked every time. Most of the persons want to get ripped in 2 to 3 months depending upon the function(marriage, birthday etc)they have, others want to reduce fat from just a particular region of their body.
People need to understand that having a desire for weight loss and looking good is no offence but having and unrealistic goal and then getting depressed for that is stupidity.
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- Posted On: August 26, 2017
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