When it comes to weight loss a lot of myths exist out there. Some people try to do everything right to lose weight – diet, exercise and track their calories – but they do not see the results they want despite putting in all that efforts. One of the most common questions trainers get asked is “why am I not losing weight while working out”. Sometimes, the answer isn’t that easy to come by. Losing weight can be frustrating especially when someone tries as much as possible to do the right things but progress seems so far-fetched.

Have you been there?

Well, all that is about to change. In this post we will be learning about some of the most common trends that tends to stop people from achieving that desired weight loss because there’s often a disconnect between what we know we should do to lose weight, and what we actually do while trying to diet.

1. You are eating back all the calories you burn

One of the most recommended weight loss habits to get into is exercising. The reason is that when you work out, you are burning additional calories. But a lot of times people exaggerate just how much calories they are burning by deciding to eat a little more with the excuse “I exercised today” or give in when faced with a food temptation by saying to themselves, “I worked out today so it’s OK, I’ll work extra hard tomorrow and burn it off” . If you’ve ever been there this is one major reason you are NOT LOSING WEIGHT. To benefit the most from exercise, you cannot go back and eat all the lost calories you burned. And a lot of times, we tend to overestimate how many calories we actually burned and underestimate how many calories we are actually eating. Also, liquid calories from alcohol, smoothies, sweetened juices, coffee with cream and sugar can really contribute to weight gain. One study found that Americans get approximately 21% of their calories from beverages. It is recommended you switch from calorie-laden beverages to water, skimmed milk, vegetable juices and small portions of 100% fruit juice.

Takeaway: Exercise can help you lose weight when you are really using it to burn extra calories, not as a reason to eat more.



2. Relying on exercise alone to do the trick

Exercise is one of the most recommended ways to burn calories and lose weight, in addition to several other health benefits, because it helps you create that calorie deficit that is needed to drop body fat. But the cold truth is that exercise alone will not help you lose weight. You might be wondering why that is so. The reason is that exercise burns calories alright, but not as much as people exaggerate. It takes a lot of time and effort to burn even a few calories. For instance, in a one hour intense exercise you may only burn 400-500 calories – varies from person to person. On the contrary, it’s very easy to eat hundreds of calories in a few minutes. But to burn off those calories would take hours. You have to reduce calorie intake through diet and exercise to achieve optimal weight loss results.

Takeaway: The best way to lose weight is to cut back on what you eat and increase your calorie-burn through exercise.


3. You are not eating as healthfully as you think

A lot of people these days are overweight yet they believe they eat healthily. But clearly, we are not eating healthily if we continue to see increase in heart diseases, type 2 diabetes, overweight and obesity.

The truth is no one really wants to admit that their diet might be unhealthy instead we think we are probably doing better than others. This is usually because we tend to compare our diet with what we see our friends, family or co-workers eat and conclude that our choice of food is “better’. Whether that is actually true or false, the truth is that the vast majority of people would benefit immensely by improving their diets.

Takeaway: If you are not actually tracking your food/nutrition intake to see how it adds up, don’t make assumptions about how “good” you really eat.

4. You are doing the wrong kinds of exercise

Regular exercising is very important to improve and maintain your health. But when it comes to exercise for weight loss, there is a lot of confusion about the best exercise. Some believe and preach strength training as the best exercise to lose weight. Others believe you should focus on cardios, not just any cardios , intervals. Others believe high intensity intervals is the best.

The truth is , all types of exercise will burn calories which can help with weight loss, but cardio is the calorie-burning king. Strength training too is important because it helps to reduce the amount of muscle loss that occurs during weight loss, but it’s not a major calorie burner.

Takeaway: The best exercise plan emphasizes cardio for calorie burning but also includes strength training to preserve lean muscle.

5. You are not being consistent enough

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