It seems that you have been on a diet for a long time, and you are frustrated and hopeless because you have not seen the results of those days of working out and eating less.

Searching for those ab toning workouts, quick and easy tips and tricks for losing weight, are not working. You lose weight and then gain it back later. Losing weight is challenging, especially if you lack sleep or you are under a lot of stress. Seeing results when losing weight is not physically seen under a week. Consistency is a factor, as is your diet. Scroll more to discover how to lose weight effectively.

Food Intake

1.Limiting food intake

One of the common mistakes people make when trying to lose weight is restricting the amount of food they consume. You shouldn’t starve yourself because it is counterproductive. Instead of losing weight, you are gaining more.

Restricting yourself of the food your body needs daily, your brain will protect your body from going into starvation mode, hence why if you starve yourself in an effort of losing weight, you suddenly crave food more. It also slows your metabolism down.

2.Not eating good foods

Your daily food intake should match the lifestyle you have. For instance, a cup of coffee for breakfast is not appropriate if you are working that morning. Coffee is just a stimulant that will help you focus, but it shouldn’t be your main source of energy.

It is ideal to have a breakfast that will provide you with enough energy and that contains the right amount of calories. A cup of oatmeal with bananas, or you can add protein powder in there, can be a good breakfast. It is rich in fiber and a good carbohydrate that will fill you up and give you the energy you need.

3. Not knowing what foods to avoid

Starving yourself and avoiding certain foods are not the same. You can eat a cup of yogurt as a dessert in moderation. However, if you are losing weight, foods like ice cream, candies, and sugary drinks should be a one-time event in your week. As much as possible, avoid eating processed foods, take-outs, fried snacks, high sodium snacks, and refined pastries.

Workouts

1.Not working out

Aerobic exercises are beneficial in losing body fat. Working out per se is not the key to losing weight, but it is important to take note that losing weight means burning more calories than you consume. Hence, it is a good combination to help you lose weight and burn body fat.

Running, cycling, and swimming are aerobic exercises that are known to be good for burning calories but not for building mass or toning your muscles.

2.Too much workout

It is common for people who are losing weight and do not see their results to overdo their workout routine. By doing that, they are building muscle mass, so the numbers on the scales won’t go down. Scales shouldn’t be your number one progress tool, because body fat and muscles are different in density and mass.

3.Setting an unreachable goal

You should cut yourself some slack and avoid setting unrealistic goals. Be practical with your objectives so that you won’t get demotivated when you are trying to achieve them. For instance, within a week you should gradually remove white bread from your diet, and within 3 weeks you should measure your body measurements to see progress. A sustainable weight loss journey is not achievable in under a week.

4. Badly structured workout plan

A workout is part of a weight-loss journey to help you burn calories. Hence, if your workout is badly planned out, it might not help you achieve your goals. Your goal should be to lose fat and tone muscles so that if you lose weight, your body will be toned and not lose it.

Have a mixture of resistance training, lifting, and cardio. Also, it is important to add that you do not need all of this on the first day you plan to work out. Consider your level of intensity as well. You cannot force yourself to do an intense workout, because you will feel exhausted. Try to gradually increase the intensity of your workout, then after you get used to your routine, increase it. For instance, you can only withstand skipping rope for 2 minutes non stop. If you get used to that, add another minute.

Just like when you give yourself a cheat meal, give your body time to rest. Exercising every day with no time to give your muscles the time to rest risks injury, muscle fatigue, and poor quality performance. Giving your muscles a rest allows them to rejuvenate and strengthen. so that when you do your next workout, your muscles have the fuel to provide quality performance.

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