Advice of Exercising But Not Losing Weight
When individuals embark upon a rigorous exercise routine, they expect to lose weight. That is why most people opt to sweat and groan rather than relax on the sofa. Unfortunately for many individuals, exercise does not result in their desired weight loss. This is actually very common. In this article we will decipher the main causes behind exercising without losing weight, as well as some helpful advice for losing weight.
1. You're not working hard enough.
If you're not doing the correct kind of exercise or not exercising frequently enough, you may not see any results. In order to really make a difference, you will need to work your body to the point of complete exhaustion. It is recommended that you do a mix of cardio and strength training exercises for the best results.
Try to do at least 5-6 cardio workouts a week. These cardio workouts should be around 30-45 minutes in duration and at medium-high intensity. Below we have listed some aerobic exercises and an average of how many calories they burn:
- High intensity aerobics: 95-134 calories per 10 minutes
- Running: 109-153 calories per 10 minutes
- Volleyball: 28-40 calories per 10 minutes
- Rope Skipping: 100- 142 calories per 10 minutes
- Dance Exercise: 80-104 calories per 10 minutes
This cardio should be accompanied by strength training 2 days a week. This will tone and strengthen your muscles while burning calories:
- High intensity weight training: 104-137 calories per 10 minutes
- Medium intensity weight training: 44-66 calories per 10 minutes
2. You're not getting enough sleep.
Research suggests a strong correlation between weight gain and sleep deprivation. Scientists recently tested this theory by using 1000 pairs of twins. One twin slept for fewer than 6 hours a night, while the other twin slept for around 7-9 hours a night. The results showed that the twin who got less sleep weighed more than the well-rested twin.
- Make a sleep schedule and stick to it. Set both a time to start getting relaxed in bed and a time to actually go to sleep.
- Do not eat or drink anything close to bedtime. The main culprits to avoid are caffeinated beverages and alcohol. These substances will exert negative effects on the quality of your sleep.
- Manage your stress levels. If you are stressed out then you will most likely stay awake worrying about your problems. It is therefore a wise decision to manage your stress levels, whether it involves being more organized with your responsibilities or talking to a friend about your stress.
3. You are stressed.
Stress can actually cause you to gain weight, thus making your exercise goal less effective. An increase in stress consequently causes an increase in the production of the hormone cortisol. This hormone increases your appetite, thus increasing your food intake. Moreover, this hormone can cause an increase in the amount of body fat around the abdominal area.
There are many ways to manage stress, including prioritizing your obligations, taking a relaxing holiday, going to a day spa, talking to a friend about your issues, or starting yoga or mediation.
4. You're not consistent with your diet and exercise.
If your exercise schedule is sporadic, such as eating carrots and jogging one day, followed by eating chocolate cake while watching TV the next day, you are unlikely to see positive effects. For an exercise schedule to be effective, it needs to be consistent.
It is hard to stick to an exercise plan when all you want to do is sink into the sofa and eat a bag of chips. But there are ways to overcome this urge and become a regular exerciser. Making an actual exercise plan is the best way to do so. Include the days you wish to exercise and the types of exercise you will perform. You could also hire a personal trainer, who will prevent you from cheating your exercise and diet plan.
5. You have a medical condition.
Certain medical conditions can actually inhibit weight loss. A thyroid disorder, in which the thyroid is not producing enough hormones, will result in weight gain. This is because the decrease in thyroid hormones slows your metabolism, which will lead to weight gain.
If you are exercising regularly and eating healthy but not noticing any weight loss, you should go see your doctor. It may be because you have a serious medical condition requiring treatment.
6. Prescription medication.
Specific prescription medications include weight gain as a side effect. Common medications include birth control, oral steroids, antidepressants, and antipsychotic medications.
Ask your doctor if there are any alternative medications that do not include weight gain as a side effect.