Let’s consider this hypothetical scenario:
Imagine you’ve recently started a diet and have been going to the gym, but after two weeks, you’re not losing weight. You’re starting to wonder what you might be doing wrong. Despite restricting certain foods, you’re not seeing the progress you desire. Now you’re feeling desperate and on the verge of giving up. However, before making that decision, you decide to do one last internet search to find an answer to your “failure.” Fortunately, we may have the answers for you. Let’s explore some common mistakes that could be preventing you from losing weight:
- Overeating:
One of the most common reasons why weight loss doesn’t take place or even go up is overeating. It’s a common trap that beginners fall into. Just because you’ve been eating “healthier” doesn’t guarantee weight loss. The key to losing weight is being in a calorie deficit, which means burning more calories than you consume. Even if you’ve made healthier food choices, it’s important to ensure you’re eating the right amount. If you’re consuming more calories than you burn, you won’t lose weight. - Drinking too much Alcohol:
Alcohol not only has a distinct taste and scent but also contains hidden and empty calories. Each gram of ethanol in alcohol has seven calories. For instance, having two beers in a night adds around 450 extra calories to your daily intake. These calories don’t contribute to constructive processes like those from other foods, making them empty calories that hinder weight loss. If you think you have a drinking problem seek help. - High Stress:
Excessive stress from work, chores, and deadlines takes a toll on your body. When cortisol levels rise due to stress, it can affect your ability to focus and perform tasks efficiently. Even if you’re following a proper diet and exercise routine, high stress levels can hinder weight loss and lead to problems like headaches, tiredness, lack of concentration, and muscle cramps. Moreover, stress often triggers emotional eating, which further derails weight loss goals. Taking care of your mental well-being is crucial for achieving physical goals. - Decreased Physical Activity:
Insufficient physical activity can slow down or even halt the weight loss process. Even if you’re already going to the gym a few times a week, it may not be enough to reach your goals. If you’re someone who commutes by car to the office, then to the gym, and back home, you likely lack physical activity throughout the day. Monitoring your step count can be helpful. If you’re far from reaching 8,000 to 10,000 steps per day, it’s time to incorporate more movement into your routine. Simple tips like parking farther from the supermarket, taking the stairs instead of the elevator, going for a short walk after meals, walking to the office if feasible, and adding cardio to your program can boost your physical activity. - Not Giving Your Program Enough Time:
Becoming obsessed with the scale can have counterproductive effects. While it’s beneficial to weigh yourself regularly, some people feel discouraged if they see the number go up. In most cases, it’s due to water retention, possibly from consuming more salt or carbs the previous day. Panicking and resorting to binge eating because you feel like “everything is lost” can be detrimental. It’s important to give yourself enough time and adhere to the plan created by your coach. Consistency and dedication are key. Don’t give up easily, and don’t let the scale scare you away from achieving your goals.
Takeaway message:
The most critical factor in losing weight is being in a calorie deficit. High stress levels can impede weight loss progress. Regular physical activity is vital for overall health and weight loss. Patience and finding a sustainable approach are key to achieving long-term results. Don’t create mental resistance on your journey to a better body composition.
Alpha Expat can help you reach your fitness and nutrition goals with bespoke solutions. Reach out to us and get to ball rolling or click on the WhatsApp button in the lower right corner.
