Not Losing Weight At The Gym? This Checklist Might Help.
So you’ve stopped binging on junk food, given up midnight snacking, heck, even joined a gym but your weight remains the same. Are you wondering why your efforts are not showing results?
How much weight you lose primarily depends on three factors: your calorie intake, the amount of physical activity and your genes. If you’re working on one and two diligently, you should be able to see results. But if you’re still not, you’re probably missing one or two of these:
1) ARE YOU MIXING IT UP? Let’s see: 45 minutes of cardio, 30 minutes of weight training. How long have you been doing that? Your body adapts to the routine. So, mix it up. Ditch the treadmill for aerobics or go swim. Do yoga for a few months or join a dance class. Surprise your body.
2) ARE YOU GIVING YOUR DIET A HEALTHY MAKEOVER? Protein helps build muscle mass and muscle burns more calories. So include healthy protein in your daily diet. Seafood, lean meats, beans, soy, nuts and seeds are a good way to go. Here are a few more.
3) ARE YOU COUNTING INCHES OR KILOGRAMS? Body fat occupies more space than lean muscle. Don’t just measure your fitness in terms of weight loss. If you’re eating healthy and working out enough, your body composition is most likely changing. And if the fat is being replaced by lean muscle, you may not lose weight but you may still lose the inches.
4) IS THERE A LIGHT AT THE END OF THE TUNNEL? If you’re new to the gym, it’s a good idea to set a goal and get a trainer. Let her/him work out your programme. Understand what you’re doing every day and why. Feel your body change with each workout. Comprehend the strategy and then commit to it. Weight loss is a long-term goal (unless you’re starving yourself, which will do more harm than good). Here’s a start.
5) ARE YOU DOING THE WORKOUT SPECIFIC TO YOUR BODY? All of us fall into one of these three categories: ectomorphs, endomorphs, or mesomorphs. While genetics plays a big role in how you look, to some degree, you can have a say. Understanding your body type and working out to suit its special needs will give you the best results. Here’s a good way to understand it.
Lastly, remember that fitness is not always about weight loss, and when it is, don’t aim to lose more than 4 kilos a month. It’s also a good idea to consult an expert to understand the unique needs of your body.
- Priti Srinivasan