The Most Commonly Asked Weight Loss Questions
Losing weight can be a frustrating business. You have to eat healthily, start exercising and then wait. And wait, and wait and, sometimes, wait some more. Sometimes you see a little progress and, other times, nothing seems to be happening. So, if you’re exercising and you’re watching your calories, why isn’t the scale moving?
When you begin a new weight loss regime, it is the sudden, dramatic reduction in overall calorie, carb and fat intake that sees relatively quick changes on the scales, as extra fluid weight and glycogen stores in the muscles are rapidly depleted. Over time though, as the body starts to burn through fat stores, the body’s cells actually become more efficient at burning energy. As such, you will actually need more calories to continue burning fuel efficiently. In addition, if you are exercising and gaining muscle mass, over time metabolic rate will increase again meaning the body requires more calories to function. This is the reason you may begin a weight loss program with just 1000-1200 calories but long term need to increase it when you find your weight loss results slow and your appetite increases.
Why does it take so long to lose weight?
Basically the human body does not like to lose weight, rather it is programmed to build and store. As such, mobilising fat stores, especially fat stores that have been present for some time, takes time but also plenty of energy. And, the fewer the kilos you have to lose, the longer it can take. When people lose weight quickly, it tends to be a whole lot of water weight and also the stores of glycogen found in the muscles as opposed to fat. The average person with 10kg or less to lose at most will be able to lose ½ -1kg a week and as such it will take at least 4 weeks to drop 5kg and close to 3 months to lose 10kg or a little more, at best.
It is normal for your appetite to increase when you begin to exercise. But one of the most common weight loss mistakes is to indulge in extra snacks and treats as a reward for the workout. But eating those treats can cause weight gain. Do this instead: Plan a healthy, low-calorie snack to eat right after you exercise.
Here are 13 facts you should know about weight loss
- Weight is more than fat (focus on body fat)
- Drop the wrong kind of calories, get enough of the right ones
- Track your food intake
- Sleep can actually help you lose weight
- Make healthy food convenient (and not junk food )
- Get rid of the scale
- No weight loss pills they are a bad for you
- You can’t just keep cutting calories
- Meal prepping makes everything easier
- Use HIIT (and strength training)
- Drop the weekend drinks
- More water, less Starbucks
- It’s less what you’re consuming and more about over consuming
Why do I not lose weight on 1200 calories a day?
If a 1,200-calorie diet creates more than a 1,000-calorie-per-day deficit and you’re exercising on top of that, your body may slow down its calorie-burning processes because it senses starvation. … Muscle burns more calories than fat, so your metabolism drops and it’s harder to lose weight.
Transformation doesn’t just happen. It takes a plan and a support system. This how-to guide is full of the top wisdom, tips, exercises, and success stories to inspire an old dream or create a new one.
If you’re frustrated with lack of results, plateaus or other weight loss dilemmas, remember that losing weight takes time, patience and consistency. It can take months or years to see significant changes so, when you feel like quitting, remember that what you’re doing now will affect your future quality of life.