Posted on April 23 2022
Sweetheart, its not your fault (well mostly not)! It’s not that you have low- self-control or are not training hard enough. But here are some reasons because of which you might not be seeing the scale moving:
In an inflamed state, your body tends not to recover quickly, and instead, you end up gaining more weight. You could quickly determine if you have inflammation by doing a C Reactive Protein (CRP) blood- test.
If you think you are doing everything and yet not seeing results in your weight loss, it is probably because of overtraining. The solution here is to reduce the number of workout sessions you have per week and let your body recover.
Like I always tell my clients, “The goal should be the minimum amount of training and eat the maximum number of calories to see the fastest results.” Drop calories only when needed and add the extra sessions only when you plateau.
Strangely enough, extreme calorie restrictions and diets that exclude important food groups cause insulin resistance. If you are one such individual who has been on multiple fad diets, temporary diets, or a very calorie-restricted diet (anything below 1500 calories), this may lead to insulin resistance in your body.
As a result, in such cases, it would not matter whatever you eat, whether it is excess proteins, carbohydrates, or fat, because everything ultimately stores fat.
One way to know if you have insulin resistance is the sign of dark crease lines around your neck and armpits.
Moving towards a healthy plant-based diet to reverse insulin resistance and patiently increasing the calories you need will help you lose weight.
Whether you intake just one glass of wine, just whiskey with water, or only a little bit of vodka with soda, none of them will work positively towards your weight loss goals.
It is because it is never about the calories in the alcohol. So even if you avoid beer and consume other types of alcohol, it will still hamper your weight loss program or diet.
The effects of alcohol reflect in hormonal fluctuations and gut dysbiosis caused in the body. Every time you drink alcohol, you're wiping out a massive chunk of the good bacteria from your body.
The good bacteria are essential as it leads to insulin sensitivity, indicating that your body is not storing as much of the food you're eating. However, by the time your body rebuilds the good bacteria, which require quite some time, it is again wiped out with another session of you drinking alcohol.
Solution: Do not drink.
So your diet is exceptional from Monday morning to Friday evening. But what’s happening over the weekends?
So it is essential to reflect on your days and meals to check if you have tried everything diligently to lose those extra kilos.
But don’t you deserve cheats! You have worked so hard all week long!
This is why nutrition should be a ‘lifestyle change’. The moment you look at your meals as a ‘diet’, you are doing it wrong. Watch this:
An average plate in a restaurant is around 800 calories and very dense, much more than ten years back. So try to make your regular food 'healthy' and not tag it as a 'diet' food.
Lack of Cardio
If you are determined to lose those last few pounds, adding moderate-intensity steady-state cardio for long hours can be significant.
Once you have reached an ideal body fat percentage, your body will refuse to lose any more weight. This is healthy and protective for you. But if you wish to go a little under your ideal body fat percentage, add some cardio- Start with as little as 20 minutes three times a week!
Moderate intensity would mean an intensity of around 5 out of 10. Additionally, this kind of cardio is also effective only when done for sustained hours, like around 20 to 50 minutes at a stretch.
This form of 20 to 50 minutes of sustained cardio per week can be a game-changer. In addition, pump up your NEAT (non-exercise activities) game and aim for 7700 steps every day.
None of these points are helpful?
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Hope this helps,