If you’re like most everybody, you are following a diet or doing some sort of workout — whether it’s a martial arts class, a circuit training program, or a home workout. We all want to lose weight and improve our bodies. But sometimes it gets frustrating when instead of seeing the results we crave, we actually gain weight.
It’s what everyone dreads. Putting in the work, only to step onto the scales and realizing you’ve not lost any weight at all — even worse, you’ve gained a kilo or two. We’ve all been there. However, there’s a good reason for this madness. Perhaps, you’re doing a few things wrong that are secretly hampering your progress and making you fat.
Most people commit these mistakes unknowingly. They never realize they are doing these things and then are confused as to why they don’t reach their goals. We’ve come up with a list of things that are possibly the culprit.
Today, Evolve Daily shares five things that are secretly making you fat.
1) Inconsistent workouts
Consistency is the key to losing weight. If you want noticeable, tangible results, you have to be consistent with your workouts. As much as we want there to be, there are simply no shortcuts. It takes a lot of hard work, dedication, and focus over a long period of time to be successful.
So if you’ve recently joined a gym or taken on a new fitness program such as martial arts, make sure you put in the time and effort. Working out consistently five to six days a week is ideal. If you can stay consistent with your workouts and really stick to a schedule, you’ll see results faster.
Inconsistency hampers progress and often leaves us working hard while not being able to see the results we want. If you’re wondering why you haven’t lost any weight or made any progress despite working very hard, it could be that you are inconsistent.
It’s better to do five moderate workouts in a week than it is to do just one or two intense ones.
2) Not accounting for light snacks
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Most people who have made the decision to be healthy follow some sort of diet plan. But you have to account for light snacks because they do add up. Don’t fall into the trap of not accounting for light snacks.
This means every morsel of food, whether it’s just a handful of nuts or a small cup of fruit juice, should be attributed to your daily caloric intake. Even if it’s just a tiny amount, it all adds up in the long run. If you’re targeting a certain caloric ceiling, these light snacks could be taking up a significant portion.
— Evolve MMA (@EvolveMMA) September 29, 2019
Make sure to take your snacks into consideration when counting calories. Make better snacking decisions while you’re at it because not all calories are made equal. The 100 calories you get from a handful of grapes is way better than the 100 calories you get from a handful of jelly beans.
3) Being at a calorie surplus
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If you’re not calorie counting yet, maybe you should. Weight loss only happens if you’re eating at a caloric deficit — which means you are expending more calories daily than you are taking in. If you’re eating at a calorie surplus, you’re slowly gaining weight over time.
Most people just eat to their heart’s content and eat until they’re full and satisfied. This oftentimes leads to a surplus of calories depending on the type of food consumed. Even if you feel like you are eating very little, you could still be gaining weight.
— Evolve MMA (@EvolveMMA) August 10, 2019
Some foods are calorie-dense. For example, a tablespoon of peanut butter is 100 calories, a cup of quinoa has 222 calories, two tablespoons of olive oil can add over 200 calories to your meal.
It’s so easy to eat at a calorie surplus if you’re not counting calories properly and not watching what you’re eating.
4) Going too hard, too fast
One of the biggest mistakes people make with their health and fitness is going too hard, too fast. Whenever they start a new diet or a new workout, they rush out of the gates at a hundred miles per hour, completely motivated and driven. However, this will cause burnout much quicker and is not sustainable for a long period.
If you start off running five miles a day, give it a week, and you’ll be mentally begging yourself to give up. Pushing yourself to your absolute limit is not a sustainable experience. It’s not something you can do daily.
A better strategy would be to ease into dieting and working out. Start slow and keep a steady, consistent pace, adding difficulty and resistance gradually over time. You’ll get far better results, and you’ll be less likely to quit.
5) Being impatient with results
Weight loss is not a sprint, it’s a marathon. Success comes to those who give themselves enough time to see positive change in their bodies. Significant results need at least 10-12 weeks to show. So if you’re two weeks in and not seeing any changes in your body, don’t worry about it. Change will come soon enough.
Another big pitfall people usually fall into is comparing their progress with others.
“Sally lost 20 pounds in two weeks! I probably can too!”
Everyone’s body is built differently, and we all operate at our own pace. Some people have the ability to lose weight quickly, while others feel the struggle. We have to understand that results will come eventually, we just have to keep working at it.
Being impatient with results will only discourage you from pushing yourself, and will hamper your progress.
If you feel your fitness isn’t where it should be, and you’re looking to pull yourself out of your slump, give martial arts a go!
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