Why you are NOT losing weight

Even when they are exercising often and eating ‘all the right things’, many men and women struggle to achieve their weightloss goals.

So, to help people conquer these challenges, Australian website and community The Healthy Mummy has outlined the common reasons why you may be gaining or maintaining weight instead of losing it.

From snacking too often to a lack of sleep or an increase in muscle mass, it’s essential to take note of your exercise regime as well as your body measurements.

From snacking too often to a lack of sleep or an increase in muscle mass, it’s essential to take note of your exercise regime and what you’re consuming

Snacking too much

We all snack throughout the day, but it’s important to notice the type of food your eating and how often you snack.

The Healthy Mummy recommends drinking a large glass of water before grabbing a snack or making a nutritious smoothie instead.

‘You think a few little bites here and there won’t matter? WRONG! Mindless snacking, even on healthy foods like nuts or fruit, can rack up over 1000 extra calories per day that you may not be accounting for,’ they said.

Not exercising enough

While going for walks is a good way to exercise, it may not be enough to make a good bodily impact and see results.

‘Incidental exercise is good but in order to lose weight and see more results, you need to work hard to reach the recommended amount of time you exercise,’ they said.

Consider taking part in a eight week challenge or perhaps try The Healthy Mummy’s own 28 Day Weight Loss Challenge which promotes home workouts.

Incorporating body cardio and weights into your exercise routines are also an essential asset when losing weight.

THE BEST WORKOUTS FOR EACH BODY TYPE

– Ectomorph: Ectomorphs are naturally slim with little body fat, which means they don’t need much cardio to stay lean.

However, because cardio is good for overall body function and cardiovascular health, Ms Attard advised fitting in two to three low-intensity cardio sessions a week alongside three to five resistance workouts.

Ectomorphs should focus on body weight exercises and HIIT sessions with at least one recovery day a week.

– Mesomorph: Mesomorphs can lose and gain weight relatively easily, which means their bodies respond quickly to diet and exercise.

Ms Attard recommended regular low-impact cardio for mesomorphs to keep them lean, as well as three resistance training sessions a week to help shed fat fast.

Mesomorphs should have one recovery day per week.

– Endomorph: Endomorphs naturally have a higher fat and muscle content than their ecto and meso counterparts.

Endomorphs build muscle easily, but also find fat difficult to lose which means a large dose of low-impact cardio like walking is important to keep weight off.

Ms Attard said endomorphs should avoid running or other high-intensity cardio exercises, as this can build unwanted bulk in the legs.

She advised combining this with three sessions of resistance training per week, using light weights with high reps.

Endomorphs should avoid heavy exercises like squats, lunges, dead lifts and burpees. One active recovery day is recommended.

Source: RachaelAttard.com

While going for walks is a good way to start exercising, it may not be enough to make a good bodily impact and see results

Consider taking part in a eight week challenge or perhaps try The Healthy Mummy’s own 28 Day Weight Loss Challenge , offering over 350 at home workouts

The top reasons why you may be retaining weight

1. Snacking too often

2. Not exercising enough

3. Lack of sleep

4. Weekend splurging

5. Overindulging on healthy foods

6. Rewarding yourself with food

7. Not eating enough of the right food

8. You’ve gained muscle

9. You have a medical condition

10. Too much stress

Source: The Healthy Mummy

Lack of sleep

Everyone knows sleep is important, though some may be unaware how detrimental it may be to your weight loss results.

According to research, women who sleep for less than five hours a night are ’32 per cent more likely to experience major weight gain’ in comparison to women who sleep for a minimum of seven hours per night.

Splurging on weekends and overeating

After eating healthy all week it’s important to ensure you don’t sabotage this hard work by eating bad foods, such as burgers and pizza, on the weekend.

‘You work hard on your healthy eating all week, but weekends are often sabotaged by takeout, cocktails and unlimited snacking. All these little treats add up. Don’t let the weekend be your weakness!’

Interestingly eating too much healthy food that contains too many calories, such as nuts and brown rice, can also slow or disrupt your progress.

After eating healthy all week it’s important to ensure you don’t sabotage this hard work by eating bad foods, such as burgers and pizza, on the weekend

You’ve gained muscle

Many women often misunderstand how muscle tissue is denser than fat tissue, and as the body composition changes your overall weight may increase due to more muscle.

This is another good reason to take before and after photos every six months or so is to see if you’ve gained muscle.

The Healthy Mummy recommended not simply relying on the scales but using a measuring tape to track your progression too.

Many women often misunderstand how muscle tissue is denser than fat tissue, and as the body composition changes your overall weight may increase due to more muscle

Stressing too much

Another common factor that effects weight loss is the amount of stress a person is under.

When we’re under high intensities of stress you body produces too much cortisol, causing the body to retain fat.

‘Try ensuring you are getting enough rest, sleep and down time to relax and unwind,’ The Healthy Mummy recommended.

Read more at DailyMail.co.uk