In addition to regular exercise to lose weight, it is important to follow some rules.
Many people go to the gym and spend hours doing various exercises. The aim is to lose weight and keep the body under control. But it can be seen that the weight is not decreasing even after doing various exercises. There are some mistakes in the gym that will prevent you from losing weight. See if you are making these mistakes too.
What are you paying attention to?
Remember, weight depends on body health and physical structure. Exercising for hours, but eating irregularly, this habit can make you gain weight instead of losing it. Weight is affected by body water content, muscle mass, daily food intake, sleep and walking. Actually, weight loss depends on how much food and drink you consume. Hormonal changes in women can also hinder weight loss. At the gym you may be focusing on building muscle, while also losing fat, so you won’t lose weight. Many people only do cardio, which is good for general health of the body. When weight loss is the goal, it’s a big mistake to do only cardio-based exercises. Many people start straight away with hard exercises without ‘warming up’ before starting weight loss exercises. Such exercises are a waste of weight loss efforts.
Not exercising or exercising too much
In addition to exercise, food must be controlled
If you don’t eat properly and exercise regularly, muscle loss can occur. Digestion is also a problem in this condition. Moderate exercise works to reduce body fat and keep the metabolism from slowing down. And if you exercise excessively, some physical problems also occur. Excessive exercise is not long term. On the contrary, it creates stress. Hormonal balance is difficult to maintain due to excessive exercise, which has negative effects. Excessive exercise means forcing the body to burn more calories. In the same way, you have to take care whether you are meeting the daily requirement from that calorie or not. Weight training and cardio several times per week are the right strategies to maintain metabolic rate while losing weight. Skipping exercise or going to the gym irregularly results in loss of muscle mass. Metabolism slows down.
Do not do weight training
Many exercise under the guidance of a gym trainer without following his instructions. Maybe an exercise that is supposed to be done in 3 sets of 10 minutes, you do in 5 sets of 5 minutes. Such mistakes are major obstacles to weight loss. Exercise should be done by understanding the level of exercise in the gym. Too much is dangerous, too little is dangerous. There are some prescribed weight loss exercises in the gym. All exercises must be followed according to the trainer’s instructions. You can’t just do what you like. It will have the opposite effect. Dumbbell exercises should be done regularly to lose weight. They also increase strength and physical performance. It also helps in reducing belly fat. Effective techniques at the gym for fat loss include a variety of aerobic exercises and weight lifting. They work to increase the metabolic rate of the body. It controls muscle mass and reduces fat through exercise.
Eating too many or too few calories
Calories must be reduced to lose weight. You need to burn more calories in the gym than you take in. For many years, it was thought that cutting 3,500 calories per week would result in 1 pound or 0.45 kg of fat loss. Recent studies show that the required calorie deficit varies from person to person. Even after working up a sweat at the gym, you may be eating foods that are healthy; But the calorie content is high. For example, nuts and fish are high in calories. It is important to eat these foods in moderation. Again, if you reduce your caloric intake too much while doing regular gym, the opposite situation is seen. Eating too few calories can cause muscle loss. Then the body’s metabolic rate may slow down. Consuming too many calories can keep your weight off rather than losing it. Also, eating too few calories will leave you feeling hungry all the time.
Choosing low-fat or diet foods
Processed low fat foods are preferred by many. These foods can help you lose weight while exercising regularly at the gym. These foods also have the opposite effect. Sugar is added to these foods to improve taste. Eating low-fat or low-fat foods can make you feel hungry throughout the day. And from this thought you can eat more food than your body needs. doing exercise; But without eating enough protein, weight loss efforts may fail. Protein-rich foods reduce hunger, help maintain or increase metabolic rate. Ensure a high protein diet while losing weight through exercise. Protein foods don’t just mean meat or dairy. Foods like peas or beans are also good sources of protein. Also, weight loss efforts may fail if you do not eat fiber-rich foods. Also, drinking more sugary drinks makes it difficult to control weight.
