10 Ways Your Workouts: A healthy body need regular exercise, yet improper activity can prevent you from losing weight.
Almost everyone will tell you that the two most crucial factors in weight loss are food and exercise.
10 Ways Your Workouts Could Actually
Unfortunately, if you’re not careful, a balanced diet and regular exercise can also make you gain weight.
Here are 10 ways that working exercise might really make weight gain return:
1. You’re Consuming More Calories Than Your Body Needs
Your hunger will probably increase if you add a few days of activity to your weekly schedule, especially if your body is burning more calories than usual.
Unluckily, this can lead to many of us tripping and consuming more calories than necessary.
A two-mile run will only result in a 200-calorie deficit if running burns an average of 100 calories each mile.
If you’re not careful, you may easily make up for it (and more!) during your subsequent meal.
To determine if this is where you could be falling short, it might be worthwhile to track your diet and exercise for a few weeks using a free app (like MyFitnessPal).
2. You Refuel With Unhealthy Snacks
Numerous nutrition bars, snacks, and drinks are available for athletes and gym attendees who need to refuel after a workout.
The majority of our staff members have a go-to nutrition bar for on-the-go munching, but many of these items are calorie, sugar, and saturated fat-rich in excess of what your body requires after a strenuous walk or elliptical workout.
In the time it takes you to drive home from the gym, drinking a 20-ounce bottle of Gatorade will add 140 calories and 34 g of added sugar to your daily diet, while a Clif bar adds about 250 calories and 20 g of added sugar.
It is advisable to choose a container of plain Greek yogurt with berries, hummus with carrots and pita bread, or another low-calorie, low-added-sugar snack.
3. You Don’t Hydrate Properly
You can be making other hydration errors that will prevent you from reaching for sports drinks to rehydrate after a workout.
Because our bodies frequently confuse hunger with a desire for hydration, we may consume more calories than we should simply because we aren’t getting enough water.
It’s also important to note that drinking water isn’t the sole technique to rehydrate after exercise.
Replenishing electrolytes like salt and potassium is an important part of rehydrating your body after a vigorous sweat session.
If you work out hard and perspire a lot, you might want to nibble on a banana or drink coconut water afterward to replenish your electrolytes without consuming the extra sugar that sports drinks include.
4. You Use Your Workout As an Excuse to Be Sedentary the Rest of the Day
This is a big issue for people who are new to exercising and believe that after 30 minutes at the gym, they can sit about the rest of the day.
NEAT, or non-exercise activity thermogenesis, is a quick and easy approach to burn an additional 200 calories every day without working up a sweat.
You may increase your calorie burn without going to the gym by doing things like cooking, gardening, walking your dog, and using the stairs.
Additionally, there’s nothing like a post-exercise walk to ease muscle tightness and weariness to help you feel better (plus, you won’t have an excuse to skip tomorrow’s workout!) To relieve the lactic acid buildup in your muscles and to regain your flexibility, keep moving throughout the day.
5. You Only Do Cardio
We’re not advocating that you sign up for the closest Crossfit facility to begin experiencing the weight reduction benefits of exercise, but a little weight training will boost your body and metabolism.
By helping you develop muscle, which burns calories more effectively than fat, lifting weights can help give you the push you need to lose weight.
It can even increase your metabolism by 5%!
Weightlifting and resistance exercise are excellent for improving your general health in addition to helping you burn calories.
According to research, they can improve your heart, bone, and mental health as well as assist you develop strength and endurance to help you perform better during cardiac activity.
6. You’re Too Obsessed With the Scale
When it comes to increasing our level of activity, the scale sometimes doesn’t give us the full picture.
Our weight can change by up to six pounds in a single day alone, and exercise can have a real impact on that.
We may momentarily retain water as a result of sweating when exercising, which may make us feel bloated and make the scale appear greater than it did the day before.
Additionally, even while you may be reducing fat, you may also be gaining muscle, which can lead the scale to remain unchanged or even go up.
The way you feel, your level of energy, and how your clothes fit are frequently greater indicators of weight loss than the scale.
7. Your Workout Regimen Cuts Into Your Sleep Schedule
Everyone usually emphasizes the value of a balanced diet and consistent exercise routine for weight loss, but we frequently overlook the role that sleep plays in the process.
For weight loss and weight maintenance, getting the recommended seven to nine hours of sleep each night is crucial since it influences our cravings, provides us the energy to push through an exercise, and ultimately influences how we choose our foods.
While getting up early to get in a workout in the morning is fantastic, it also means that you need to start going to bed earlier.
Lack of sleep will make it easy to chose fast food for lunch or finish that pint of Ben & Jerry’s. It will also delay your muscles from healing properly.
8. You’re Not Challenging Yourself Enough
Two of the biggest mistakes Jillian Michaels says she sees her clients make while trying to lose weight are going too easy on their workouts and never varying up the intensity.
According to Michaels, varying the sort of exercise you perform, as well as pushing yourself to do more repetitions or run a bit farther, keeps you from getting bored and has a big impact on calorie burn.