8 reasons why you’re not losing more weight than you should

…And it’s not because you’re lazy.

You’re too fixated on the numbers on the scale
You’re too fixated on the numbers on the scale
10 Dec 2015

You’re too fixated on the numbers on the scale

Photos: ING Image

All too often, we focus on what number we’re see on the weighing scale as a gauge for whether we’ve lost weight or not. Always remember that the scale is capable of lying — where your weight loss may not be from fat loss but rather from water loss. Instead, you should start to focus more on inches lost, which is a much better gauge for your weight loss; plus it also tells you that your clothes don’t fit as snuggly anymore.

You’re doing too much cardio
You’re doing too much cardio
10 Dec 2015

You’re doing too much cardio

If you’re spending each day just hitting the pavements or treadmill without lifting a single weight, there’s a high chance that you won’t see much changes in your body even if your number on the scale drops. The importance of weight training cannot be understated. It builds your muscle mass and strength, which revs up your metabolism so you’ll still be burning calories despite long ending your workout.

While muscle and fat weigh the same, the former is much denser than the latter, meaning you’ll not only look better but your clothes will also fit better too!

You’re over-eating healthy snacks
You’re over-eating healthy snacks
10 Dec 2015

You’re over-eating healthy snacks

An important fact to note is that the key to your weight loss is the calories-in versus calories-out rule, where in order to lose weight, you’ll need to consume fewer calories than you’ve burned in a day.

While there are certain foods such as whole-wheat carbohydrate options, nuts or salmon that are healthier, it doesn’t necessarily mean that they have less calories. For instance, 24 whole almonds have close to 200 calories. Hence it’s still important to watch how much you’re consuming by tracking your calories.

You’re under too much stress
You’re under too much stress
10 Dec 2015

You’re under too much stress

It’s been said that stress is known to cause weight gain, with a stressful encounter causing our bodies to release adrenaline, Corticotropin-releasing hormone and cortisol. These hormones indicate to your body that you’re hungry, triggering you to eat more, especially foods high in fat and sugar, which tend to make one feel better in a stressful situation.

So rather than to get stressed out and overeat, which will ruin any weight loss progress you’ve had thus far, take some time off for a short holiday or hang out with your friends to relieve any stress that you might be holding on to!

You cut out entire food groups
You cut out entire food groups
10 Dec 2015

You cut out entire food groups

Besides burning extra calories through exercise during your weight loss journey, it’s extremely important to watch your diet by eating balanced meals throughout the day. This means including all three major food groups – carbohydrates, protein and fats – despite the claims that certain groups are unhealthier or cause weight gain more than others.

Instead of completely eliminating a food group, focus on eating cleaner food options and to practice portion control at every meal. While you might see weight loss by cutting out a food group such as carbohydrates, you’ll be more lethargic and compromise on not just your workouts but also on your everyday activities.

You’re working out on an empty stomach
You’re working out on an empty stomach
10 Dec 2015

You’re working out on an empty stomach

Gaining muscles isn’t by any means an easy feat; so don’t let your hard work go to waste by exercising on an empty stomach. Research has shown that when you do workout on an empty stomach, you tend to lose your muscle mass rather than fats.

As mentioned, muscle is extremely important in burning more calories, even past your workout. Furthermore, by fuelling up before you exercise, you’ll have much more energy to push yourself to your limit during your workout.

You’re skipping breakfast
You’re skipping breakfast
10 Dec 2015

You’re skipping breakfast

You must have heard that “breakfast is the most important meal of the day”. After an overnight fast of approximately seven to eight hours, having breakfast is key to replenishing the body’s energy levels and to restore one’s blood glucose levels to normal, preparing you for the day ahead.

Also by having breakfast in the morning, you’re less inclined to overeat during your subsequent meals, making your weight loss journey a whole lot easier!

You’re still consuming sugary drinks
You’re still consuming sugary drinks
10 Dec 2015

You’re still consuming sugary drinks

Cutting out sugary drinks from your diet is probably one of the easiest ways to lose weight. Food requires chewing, whereas drinks can just be gulped down. This means you won’t feel full consuming these sweetened drinks, yet a lot of sugar is released into your bloodstream.

The worst culprit would definitely be carbonated drinks, which offer no nutritional benefits yet contain extreme amounts of sugar. It’s estimated that a can of Coke contains up to 10 teaspoons of sugar which will spike your blood sugar within minutes, making it difficult for your body to break it down, causing weight gain.

For more tips on how to get ahead in life, visit Upgrade Man.

Related:
6 essential steps to burning more calories
5 healthy meal options delivered to your footsteps
5 great fitness apps to help you work out on the go
9 expert tips to improve your fitness

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