Most of us believe that losing weight is simple math to eat less and practice more. However, things are not as simple as that. Do appetite suppressants work? is another major concern for people trying to lose weight.
Here is the share of fitness trainer Nguyen Dinh Truong (29 years old, Hanoi) about the reasons why you can not lose weight despite regular exercise with Zing:
To reduce fat, your total daily calorie intake must be lower than your calorie intake. To make this difference, you need to control your energy intake by designing a scientific diet with appropriate calories or increasing exercise, consuming calories. Applying both principles is the most effective way to help you lose fat sustainably and safely.
However, if you apply both of these principles, and even if you practice very hard and still don’t lose fat, you need to consider some of the following reasons:
Not following a certain program
You go to the gym very hard but follow the inspiration, just use a treadmill, lift a few rounds or swim the whole day without any specific plan for exercise. At first, you may feel that your workouts are effective, however, after 2-3 weeks the results will stay still and do not lose any extra fat.
Maintaining the same intensity of exercise, your adapted body will no longer work for you. Therefore, we need to have a specific training plan in stages, from easy to advanced. The goal of the exercise is to increase the stimulation to the muscles, hurt them, and produce hormones that are beneficial for growth. When you get all the nutrients you need, your muscles will grow better. The more muscle you have, the more calories you burn.
Too much cardio
Cardio has been told by many people as a “divine” method to help fat people lose weight and burn fat. In fact, if you just do cardio, even too much, your body will quickly adapt to this exercise program. Following a diet with too low calories, the body does not have enough time and energy to recover, you will be in a state of stress. This is a cause of loss of control over food, a feeling of drowsiness, lack of concentration, cravings, and easy weight gain.
Do not change the exercise program
The fastest and most effective way to lose fat is to build a lot of muscle. When you follow an exercise program for too long and see signs of losing weight, not developing muscle, not losing fat, they tell you to need to change the way to work, to create continuous stimulation. up muscle.
No specific menus, no nutrition diaries
Practice very hard but you don’t include yourself in a calorie-controlled diet, which leads to overeating. You need to calculate your calorie intake, build your own diet for each day, each meal with the right ratio of protein, starch, and fat.
Keep track of all meals of the day in the nutrition diary. Each person has a different body, habit, job characteristics, concentration so it should be calculated accordingly. There will be a time when fat loss results stall, we should keep in the nutrition diary to recalculate the ratio of starch, protein, fat and adjust until it is effective.
To lose 1 kg, you need to burn 7,000-7,700 calories. If you want to lose 3 kg in a month, equivalent to 21,000 calories, divide the average daily you need to cut 700 calories.
If you are on a good six-day diet, but come on a Saturday, eat and drink from morning to night. You accidentally consume too many calories, close to or even more than the other calories you should consume in a day. So on average, the number of calories you cut down throughout the week can be very small, even zero, and negative. The process repeats, and the next few months you are, it doesn’t work and gives up.
Do not eat starches
Starch is the most important energy source in exercise, helps the body synthesize glycogen, the brain works better, alert, focused, and anti-stress.
Many people cut completely or eat very little starch, while increasing exercise makes the body lack energy during exercise, forcing it to use muscle to break down to create alternative energy. You will easily lose muscle, reduce the body’s metabolism, and efficiency of training.
Eat too little, practice too much
Eating too little, reducing calories below the basal metabolic level to ensure life, while increasing the heavier exercise cause great damage to your body. They will fall into a state of stress, muscles, nervous system not enough time to recover.