The gym will not help to lose weight, if you make these mistakes

1. You did not follow the diet

The weight loss is no magic: as long as you consume fewer calories than you spend, you will lose weight. If you did not change the diet and continue to overeat, do not expect that will leave kilograms.

What to do

Power provides 80% of success in weight loss issue, so you have to completely revise the menu. The most effective way - to count calories. This allows you to monitor the dynamics of change in weight and adjust the diet.

2. You underestimate the calorie content of the diet

You regularly count calories and wait when the scales begin to show less, but this is not happening. Probably, you are mistaken in counting.

Firstly, most people diminishes the caloric intake. experimentsDiscrepancy between self-reported and actual caloric intake and exercise in obese subjects. indicates that the test does not indicate honestly, how much and what they ate, even if they know that they recheck.

It is possible that you do not consider all sorts of stuff: eat a few nuts, bite burger partner, eat up a spoonful of soup for the child. These snacks easy to gain quite a decent amount of calories.

Second, the error may be due to laziness and unwillingness to count calories. For example, you eat soup and calculate KBZHU for him and choose to application dish that someone has brought back to you. But in 100 g of Borsch can be either 50 kcal and 150.

What to do

Honestly calorie burn every piece that you eat. You're not in school, no one will put you bad marks for overeating. The weight relief important question to be true to each other.

And, of course, do not be lazy. Counting calories and so pretty rough treatment. Without a laboratory can not know exactly how much KBZHU contained in a particular piece of meat or cucumber, and how many of them will be acquired. Therefore, calculated calories for a particular dishTo anything like this level approximate.

3. You eat too much healthy food

count calories not necessary. It is possible to provide calorie deficient in other ways. For example, to abandon the refined sugars, fast food, fatty meats and similar products. This will help to reduce daily caloric intake without counting difficult.

But not all so simple. Even with boiled chicken breast, rice and cucumber can exceed the energy norm. And if you add in the menu are useful, but high-calorie nuts, avocado, red fish, vegetable oil, you can gain weight without cakes.

What to do

Find out calorie foods that you eat more often. Determine the optimal size of portions to keep the deficit. This will help you in the future to control what and how much you eat, without weighing and counting.

4. You are too calorie cut

It would seem that everything is logical: the less you eat, the faster you grow thin. Therefore, you are to limit calorie and wait, when from under the layer of fat may seem the first cubes. But too rigid diet is fraught with frustrations, even for a man with a steel will.

Instead of slowly and surely move toward the goal, you are forcing the body to starve.

He did not have enough energy to even basic processes such as heartbeat, digestion of food, blinking, metabolism. but the body can defend its methods. And after a week on cucumbers you already devour the cake with a spoon with the idea of ​​"burned barn and burn the hut."

Most likely you will still be able to lose weight. But as soon as you relax a little, kilograms return, and bring your hips comrades. scientists callEffects of diets and their role in weight control. the result of hard diets "yo-yo effect": you throw the toy, and she will certainly return to you. The same happens with the weight.

What to do

Recognize that losing weight - it's not a sprint, but a marathon. So you need to correctly distribute the forces over all sections of the path to reach the finish. Trim the average daily caloric value of 10-15% and not rush things.

5. You exaggerate the load

You started going to the gym and think that you now have a license to eating high-calorie cake or greasy pork. But classes at the gym are spending not much energyAs we would have liked.

Very rough calculations showThe energy expended in exercise.That one hour of running at a speed of 8 km / h with a person weighing 75 kg will burn about 600 kcal per hour of active sessions weightlifting - 225 kcal. The fact that you have spent as much as 60 minutes, it is easy to return in 5 minutes a bun.

What to do

In calculating average daily caloric use activity ratio. Energy consumption at the same time can not be ignored, simply engaged in the pleasure.

6. You have reduced consumer activity

Previously, you could walk two o'clock at night, all weekend to ride a bike and in general, led an active lifestyle. But now you think that, and so do enough in the gym, so all the free time spent on the couch.

Reducing household activity can be fatal for your weight. That it allowsThe Role of Non-exercise Activity Thermogenesis in Human Obesity. spend calories throughout the day. Training in the hall do not compensate for this energy.

What to do

Keep a normal life and do not miss the opportunity to spend the extra calories. At least try to walk more often.

7. You do a little

The fact that you go to the gym every day, yet does not speak about. If you have time to do three sets Self, to discuss all the latest news with a friend or a friend, but at the same time your shirt is not wet even in the underarm area, do not expect any weight reset or set muscles.

What to do

Pay a few sessions with a trainer, that he wrote you a training program, or make a own plan classes. You should have a clear understanding of what you are doing each workout, and tangible progress in raising the weight, number of repetitions and approaches that increase speed.

8. You have problems with hormones

People so often cover the hormonal failure overeating that this argument HLS-get-together just stopped to take seriously. Still, a small percentage of visitors to the gym can really be faced with such a problem.

If you eat for a long time with a deficit of calories meticulously weigh each serving, but the weight is stationary or rising, probably hormonal failure - that is the case.

What to do

As soon as possible go to the doctor. Hormonal disorders cause problems much more serious than weight, so you should make health a priority.