There are many people who try to lose weight but in many cases they do not succeed. These people give up after unsuccessful attempts and stop trying to lose weight. We can’t make a prescription for everyone, but you can probably find the reason for not losing weight from the mistakes in this article. You can lose weight significantly by correcting these mistakes.
You eat more or less calories than you need
Do not forget this point: calorie intake is the most important parameter of the diet for weight loss. It means that you will not lose weight until you get the right amount of calories. Many people think that their calorie intake is suitable for weight loss, but they are wrong.
So if you want to lose weight, you need to get the right amount of calories. Of course, note that eating less alone is not enough! Some people start to drastically reduce their calorie intake, and after a while, they experience a weight loss plateau. The reason for this is related to muscle loss and reduced metabolism.
The right amount of calories to lose weight depends on your physical condition and lifestyle. Conditions such as height, weight, age, number of training sessions per week, etc. are among the influencing factors. You can calculate the calories you need to lose weight using our calorie calculator.
You do excessive cardio exercise
As we said in the article “cardio benefits“, cardio exercises lead to increased blood circulation, increased calorie burning and lipolysis. So cardio can be very effective for weight loss. But you should be aware that excessive cardio exercises can lead to muscle loss or decreased motivation.
Muscle loss is one of the factors that reduce metabolism, which can lead to the fat loss plateau. So if you don’t want this to happen, you should avoid doing these exercises too much.
You do not do resistance exercises
As we said in the previous paragraph, muscle loss is one of the reasons for reducing metabolism and fat loss plateau. If you don’t want this to happen, you need to protect your muscles. The best type of exercise for muscle protection is resistance training. Weight training, body weight training, TRX, etc. are among these exercises.
Of course, it has been shown in a study that the combination of resistance training and cardio produces the best results for fat burning.
You eliminate or drastically reduce carbohydrates and fats
Carbohydrates and fats do not prevent weight loss. You can eat carbohydrate sources such as bread and rice as well as fats and still lose weight. The important tip to lose weight is to get the right amount of calories. It is true that for faster weight loss, it is better to focus on protein sources, but you should not eliminate carbohydrates and fats.
Both carbohydrate and fat sources have many benefits for weight loss.
You don’t sleep enough
Nowadays, due to busy schedule, lack of sleep is very common. Lack of sleep can seriously reduce your mental and physical performance. This effect is also seen in weight loss. There are many people who have proper diet and exercise, but due to lack of sleep, they cannot experience proper weight loss. Adequate sleep can decrease your appetite and significantly increase fat burning.
We cannot determine the same amount of sleep for everyone, but it seems that between 7 and 9 hours of sleep at night is enough for fat burning and better physical performance.
You eat healthy foods without restrictions
When you overeat, it doesn’t matter what kind of food it is, your weight loss stops anyway. So, if you eat too much of healthy foods, you should expect to gain weight. Healthy foods can help your health and weight loss when eaten in moderation. So eating fruits, nuts and beans should be consumed with restrictions.
You do not use personalized diets
As we said, calorie intake is the most important parameter for weight loss. The right calorie intake for weight loss is different for everyone. This amount of calories depends on weight, height, age, etc. So if you want to lose weight, you need to get the right amount of calories. So, using ready-made diets from the Internet or from your friends is not a reasonable way to lose weight safely and quickly.
You don’t drink enough water
In addition to health benefits, drinking enough water also helps in weight loss. Studies show that those who drink enough water experience more weight loss while dieting. In addition, drinking two glasses of water before each meal reduces your calorie intake, which leads to easy weight loss.