Not Losing Weight? Why Diet and Workout Aren’t Bringing Results?

Are you suffering from being overweight? Not losing weight from your body? Are you exercising every day but still seeing no changes in your body? This happens to many people like you. It’s not a new thing. Many people ask me, "I am doing regular exercise, but there are no changes in my body." This is a common question from my friends, gym mates, and clients.

Recently, one of my clients from the United Kingdom, named Jenny, asked me about this problem. He is doing regular exercise and following his diet, but still, there is no change in his body. This article is especially suggested for Jenny, but I hope it will help you too.

Hey, this is Rakib Hussain, the mentor of the Loyal Gains community. I am a fitness trainer at our local fitness centre. I am also trying to help my audience online. Today, I will discuss this important topic: why you're not losing weight even if you are following a proper diet and exercise. Let’s begin.

Not Following the Proper Diet the reason of  Not Losing Weight

If you think you are following a proper diet but still not losing weight, then I’ll say your diet is not perfect. You must bring changes to your diet starting today. Maintaining a diet means following all the rules of the diet. Before creating a diet, you need to gain proper knowledge about it.

Some basic tips to learn before creating a diet plan include knowing your body type. There are three types of body types: ectomorph, mesomorph, and endomorph. These three types need three different diet plans. But most people only learn this after I mention it. Yet, they believe they are following the right diet plan.

After identifying your body type, calculate how much protein your body needs per day and how many calories you need. If your body type is endomorph, then you must create your diet carefully, as this type stores more fat. Only the proper diet can help reduce that fat.

Mesomorphs lose weight easily with a simple diet plan. Ectomorphs have naturally thin bodies. They need high-protein foods and in large amounts.

Not Doing the Proper Workout

If you're following a proper diet, you also need to follow a proper workout routine. If you eat well but are inattentive to your workouts, your diet won’t give you proper results. Your body not losing weight? When does our body work at 100%? There are two pro tips for all workout lovers to improve their fitness easily:

1. Follow a proper diet.
   

2. Do a hard workout.
   

But don’t misunderstand “hard workout” to mean working out excessively. It means doing your best during your preferred time. Our body performs best when we provide proper nutrition and proper training. So both are important.

Also, follow the correct workout format to avoid injury and get the best improvement.

How Long Should I Work Out Every Day to Lose weight?

The minimum workout duration per day should be 45 minutes, and the maximum is 75 minutes. More than 75 minutes of exercise can be harmful for several reasons. So always stay within the recommended range.

Also, give your body proper rest. You should have at least 2 rest days per week because rest is very important.

Eating Too Much Unhealthy Food

Eating too much unhealthy food could be the reason you are not losing weight, even with regular exercise. What are unhealthy foods? These are foods that are not good for us and often contain too much fat, causing weight gain.

If you have the habit of eating too much unhealthy food, forget about achieving better fitness. Remember, great fitness requires a lot of struggle, sacrifice, and hard work. So I advise you to avoid junk food and food from outside. Always eat homemade meals that are healthy and compatible with your diet plan. Otherwise, adjust your meals specifically for your diet.

Moreover, if you have a habit of drinking, give it up. Eat healthy and lead a healthy life.

You Are Not Following Your Calorie Needs

Let’s understand calories briefly. We always count our calorie intake. When we eat, we store calories in our bodies. When we exercise or do any activity, we burn calories.

This can be a little complicated. For example, if a person needs 2,500 calories per day but consumes 3,000, the extra 500 calories will be stored as fat. If he consumes only 2,000 calories, the 500-calorie deficit will be burned from stored fat.

When you burn 3,500 calories like this, you lose 1 pound of weight. But if you store 3,500 calories extra, you gain 1 pound of fat.

So, focus on calorie management too. This concept will help you a lot. You can easily calculate your daily calorie needs online based on your age, weight, and activity level.

If You Have a Bad Habit of Taking Alcohol

If you regularly drink alcohol and also work out, your workouts won’t work effectively. Do we really know how dangerous alcohol is? I don’t think I need to explain much.

Alcohol can increase body weight quickly and is also harmful to your health. So if you have this habit, please quit.

Five Best Healthy Foods for Your Diet That Help Reduce Body Weight

Foods are very important when it comes to losing weight. If you choose your foods wisely, your workout results will show up sooner. Although there are many foods that help with weight loss, here are some that I have personally tried and found effective:

• Cucumbers:
  Cucumbers are at the top for fat loss. They are full of fiber and water. Eating them daily can help with weight loss. Try it for one month.
  

• Lemon:
  Lemon juice helps burn fat and increases metabolism. Use half a lemon with water daily.
  

• Green Tea:
  Green tea contains high antioxidants and boosts fat burning. Drinking it regularly can help reduce weight.
  

• Tomatoes:
  Tomatoes are rich in fiber and antioxidants and low in calories. Eating them daily helps reduce body fat.
  

• Spinach:
  Spinach is low in calories and high in fiber. It’s excellent for fat loss. Add it to your diet if possible.
  

Final Touch

Above, I shared many tips and advice from my real-life experiences. I hope they are helpful to you. This article doesn’t cover everything, but it includes most of the important points. So you can follow it confidently.

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